Healthy Eating

HEALTHY EATING PART 13 (5 HIDDEN FACTS ABOUT SUGAR PROCESSED FOODS)

OUR SPIRITUAL FOOD
“NEVER WITHOUT HELP”
I will not leave you as orphans comfortless, desolate, bereaved, forlorn, helpless]; I will come back.

In today’s article i will be discussing on “5 Hidden Facts About Sugar Processed Food” under “Healthy Eating”.

The excessive amount of hidden sugar in processed food has quite become alarming in the Sub-Sahara region, including Nigeria.

1. SUGAR MASQUERADING FOODS:
It is difficult to know the exact amount of natural sugar versus added sugar by just looking at their label, most foods that are typically considered “healthy” can contain shocking amounts of added sugar or fructose, in form of high fructose corn syrup (HFCS) according to Dr. Robert Lustig, a professor of clinical pediatries in the Division of Endocrinology at UC San Francisco, its important to distinguish between Natural Food-Base Sugar Versus Added Sugar.

He notes that a small serving cup of plain yogurt has about seven grams of sugar in the form of Lactose a natural sugar found in dairy which does not cause any major harm.

While, a Fruit Flavored yogurt on the other hand contains about 19 grams of sugars 12 grams of which is added sugar, this is equivalent to eating a small cup of plain yogurt with a bowl of frosted corn flakes.

2. SODA INCREASES TASTE:
Soft drinks contain caffeine, a mild diuretic that makes you urinate more, thereby eliminating water from your body. It also contains about 55mg of salt, and when you take in salt and excrete water you get thirstier.

The reason why soda contains so much sugar is because they have to mask the taste of the salt. Sugar has also been found to be 8 times as addictive as cocaine which also ensures that you will stay hooked on processed foods and sweet drinks.

3. THE BODY CAN ONLY HANDLE LIMITED AMOUNT OF SUGAR:
The facts that your liver has very limited capacity to metabolize processed fructose does not mean you should not be watchful. Excess sugar is metabolize into body fat and leads to all the chronic metabolic diseases, e.g Cardiovascular Disease, High Blood Pressure, Cancer, etc.

According to a study published in JAMA3, Americans get on average about 350 calories a day from added sugar in die diet. (This is equivalent to 22 teaspoons of sugar, which amounts to 25% of the average American’s daily calorie intake). In reference to the case study people who consumed 21% or more of their daily calories in the form of sugar were twice as likely to die from heart disease compared to those who got 7% or less calories from added sugar.

The risk was nearly tripped among those who consumed 25% or more of their daily calories from added sugar. Approximately 30% of Africans consumed added sugar at a very high rate level. It is strongly recommended limiting your daily fructose intake to 25 grams or less from all sources, including natural ones like fruits that equate to just over 60 spoons of sugar a day.

4. SUGAR & CANCER CONNECTION:
Cancer cells needs glucose to thrive, and Carbohydrates turn into glucose in your body. In order to starve the cancer cells you have to eliminate its primary food source (The sugars) which includes all none-vegetable carbohydrate.

Otto Warburg actually received a noble prize back in 1934 for his research on Cancer Cell Physiology, which clearly demonstrated Cancer Cells require more sugar to thrive. The latest World Cancer report issued by the World Health Organization (WHO), predict world wild cancer rate to rise in the next 2 decades. But the reports also note that half of all cancers are preventable and can be avoided if current Medical knowledge is acted upon diet and exercise inclusive.

5. SUGAR ALSO INITIATES CANCER GROWTH:
According to a study published in the journal of clinical investigation, sugar also appears to initiate cancer growth. As reported by greenmedinfo.com, this study provides evidence that increased glycolytic activation itself can be an oncogenic event.

This implies that the activation of sugar-based metabolism in a cell driven by both the presence of increased quantities of glucose on the cell membrane surface drives cancer initiation.

As the Christmas and New Year is by the corner my take home advice to all readers/viewers, is the reducing sugar and processed food consumption is part and parcel of the long term answer to remain healthy.
MERRY CHRISTMAS IN ADVANCE!

Naija Foodie Update

Foodie Naija Update ( Tips And Tricks For a Healthier Tomorrow)

With our hectic schedules, bad eating habits, and fast-paced lifestyles, maintaining healthy habits have gone for a toss.
We have comfortably taken to eating out more often, binging on processed foods, and have completely forgotten to exercise.

However, all of these choices contribute towards lifestyle diseases like diabetes and hypertension that have started to set in early in our lives. Obviously, we need to break away from such habits, and do some necessary introspection if we want to ensure longer and healthier lives:

INDULGE IN GREEN TEA
Start your mornings fresh with a warm cup of green tea. It is devoid of caffeine, and will reduce stress, as well as blood pressure. However, it will give you the necessary energy boost to start your day. Green tea also acts as a detox that helps flush out toxins from your body and keeps you disease-free.

Green tea also contains polyphenols that help fight free radicals and burn extra fat. Ideally, you need to consume green tea without any sweeteners. However, you may choose to add some honey into your cup for some added flavor.

EASE INTO EXERCISE
The secret to longevity is getting adequate exercise. Working up a sweat keeps your heart and other organs functioning at optimum levels. Also, the release of sweat helps rid your body of excess salts and other toxins.

Exercise also ensures muscle building and facilitates the replacement of stored fats with lean muscle tissues. If you think exercise is too difficult for you, try other forms like aerobics or yoga. Start, and slowly ease into it. There is no rush. You will notice the improvements in your changing body shape.

DO NOT SKIP MEALS
You need to divide your daily calorie intake into three major meals and three minor ones. The main meals will give you the required nutrition while the snacks will keep your body from feeling starved.

It is important that you stick to your meal times since the calories are measured in every meal. You cannot afford to lose out on them, else you will feel giddy and might faint.

EAT BETTER AND CLEANER
It is important to cleanse your diet of processed and fast foods. They contain polyunsaturated fats that only add extra pounds to your love handles. Instead, include a balanced diet of adequate carbs, proteins, minerals, vitamins, and fibers. Carbohydrates are sources of energy that will keep you going through the day.

Proteins help build muscle mass and strength. Minerals and vitamins are essential for the maintenance of immunity and overall development.

You should also include fatty acids in your diet found in olive oil, avocados, and nuts that help lower the bad cholesterol in your blood as well as maintain heart health. Fiber or roughage, on the other hand, helps keep your digestive system clean.

It relieves digestive problems of constipation, bloating, and gas as well as skin problems like breakouts.

GET PROPER REST
All things considered, no solution will benefit you until your body gets its due rest. Every adult is advised seven to eight hours of sound sleep to wake up refreshed. While you are asleep, your body takes on all repair actions that may be necessary.

Also, staying up late into the night stimulates the hunger hormones, which eventually prompts binge eating. It is, thus, indirectly responsible for the unwanted weight gain.

Late nights are also responsible for the bags under your eyes, dry and unappealing skin, and general tiredness.

DO NOT FORGET YOUR FLUIDS
Through the course of the day, it is necessary to keep your body hydrated. Proper hydration prevents the occurrence of dry and parched skin as well as instances of fatigue and weakness.

It also replenishes the lost salts from your body and helps maintain the electrolyte balance. An adult should ideally drink seven to eight glasses of water every day. You can additionally drink fresh fruit juices, green tea, and other fluids.

However, it is advised to steer clear of caffeinated drinks and sodas. You can indulge in alcoholic beverages once in a while, but make sure to keep yourself properly hydrated post that.

ENJOY INTIMACY
Psychological fitness is just as crucial as physical fitness. So, indulge in physical intimacy with your partner. Good sexual health stimulates the secretion of the happy hormone called dopamine and creates a general good feeling.

It reduces stress and leaves you feeling confident. It also prompts significant improvement in reproductive health and erases conception and pregnancy problems. Physical intimacy will also help strengthen your bond and trust with your partner.

It is about time we took control of our lives and steered it in the right direction. Making this decision is the first and most important step towards better and healthier living. Once you have made that choice, everything else will fall into place. Promise yourself to persevere on your journey to leading a better life, and you will succeed!

Healthy Eating

HEALTHY EATING PART 10 (HOW TO STOP COFFEE ADDICTION)

Coffee is the second most valuable traded commodity in the world.

WHERE DOES CAFFEINATED PLANT ORIGINATE FROM?
Coffee happened to originate from coffee berry plant found in Eastern part of Africa (Ethiopia) that was not cultivated as crop before 1000AD, but when it was discover for its’ magical property (the stimulating potential) it was cultivated.

There are two species of coffee, The Arabica and The Robusta
1. The Arabica coffee contains less caffeine, which is about 0.8 to 1.4%.
While
2. The Robusta coffee contains high caffeine, which is about 1.7 to 4.0%

7 FACTS ABOUT COFFEE
A. About 2.25 billion cups of coffee is consume on a daily basis.
B. The first webcam was invented at the university of Cambridge to let people know the coffee pot was full or not.
C. No matter what people tell you, coffee cannot help you sober up.
D. Coffee bean are actually the pit of a berry which makes them a fruit, the best fruit.
E. Drinking coffee may help save your liver from alcohol.
F. Coffee is a psychoactive and at high doses it can make you see things, it can also kill you.hapi
G. And lastly, Teddy Roosevelt is and was the greatest American coffee drinker consuming a gallon a day.

5 HEALTH BENEFITS OF COFFEE
Recent research shows that, there are several health benefits when drinking this dark wonderful beverage, it is loaded with antioxidants and nutrients that helps the body.
1. Taking inbetween 1 to 2 cups of coffee daily can reduce the risk of developing type 2 diabetes disease.
2. Coffee reduce the risk of liver cancer by 40% according to Dr. Carlo La Veechia, from Milan Instituto Di Ricerchie Mario Negri, confirms that coffee is good for human health and especially the liver.
3. Coffee takes care of the heart health, daily intake of coffee protects against heart failure.
4. Coffee can help you burn fat, its a known fact that, the caffeine found in this natural substance have been proven to aid fat burning.
Caffeine also boost the metabolic rate in human body by 3 to 11%.
Brain protection, daily intake can help reduce risk of dementia disease.
Coffee’s antioxidants may prevent damage to brain cells, it also boost the effects of neurotransmitter that involve in cognitive function.

POSSIBLE CAUSE OF COFFEE ADDICTION AND SYMPTOMS
* Mild physical dependence can result from excessive caffeine intake, which leads to coffee addiction.
* As coffee lovers, the risk can make you more focused and become addictive.
* Another common problem among coffee lovers, is the wrong usage of coffee as meal in the morning.
Above all, excessive daily intake of caffeine leads to coffee addiction.

COMMON SYMPTOMS
1. Dehydration
2. Heartburn
3. Trembling hands e.t.c

WAYS TO CUT DOWN EXCESSIVE COFFEE INTAKE
1. Coffee should be consume in moderation, researchers at Beth Israel Deaconess medical centre, define moderation as 2 European Cups.
2. Do not take coffee as breakfast, it should be consume with food in the morning.
3. Drink more water, whenever you get the urge to drink coffee, replace it with a cup of water (8 oz).
4. Know how much caffeine you are drinking and how its affecting your body, replace the total number of your caffeine intake with other less caffeine drinks, such as, green, tea, dendy blend etc.

N/B: By sticking to this simple tips, be rest asured that coffee addiction would become a thing of the past.

Healthy Eating

HEALTHY EATING PART 9 ( TOP 7 VEGETABLES THAT KEEPS THE BODY HEALTHY)

FACTORS ABOUT VEGETABLE
Vegetables are edible plant that can be eaten as part of a healthy balance diet, also fish and meat constitute in the balance diet plan. Vegetables comes in different form, shape and size such as,
A. Leafy type
B. The root type
They can be eaten either raw, cooked or frozen, it also helps to reduce bad cholesterol and regulate the blood sugar level.

Vegetable are low in calories and fat, but contains much Vitamins and Minerals.
Vegetables are home for many antioxidants, they help the human body to fight against so many diseases such as, Cancer, Type II Diabetes and Hypertension.
Vegetables are rich source of Calcium, Magnesium, Potassium, B Complex, Vitamin C e.t.c.

WAYS TO USE VEGETABLES
After getting the vegetables, wash them thoroughly with salt (atleast 2-3 times), then rinse it with a clean water for it to be ready for consumption.
Vegetables should be used when they are fresh, inorder not to loss its nutrients.

EXAMPLES OF EDIBLE VEGETABLES
1. BELL PEPPERS: This Veggie comes in different colors, such as, Red, Green, Orange and Yellow. Bell is very rich in potassium, magnesium, Vitamin A, B, C and K.
2. CARROTS: This vegetable mostly comes in orange. Carrot is very rich in Vitamin A and C, its nutrients protects the eye, the skin and the hairs, it also protects the body against Cardiovascular disease.
3. GARLIC: It enhances Immunity in the body, due to its antibacterial and antifungi properties.
4. ONIONS: This is a vegetable that has an antioxidant that fight against cancer of the lung and prostate cancer. Onions can be eaten raw or cooked in order to get the best out of it, this veggie should be eaten raw.
5. PUMPKIN: Is a low calorie vegetable that is rich in fibre, magnesium and Vitamins. It boost the Immune System and provide a lasting energy.
6. SPINACH: Is full with almost all the Vitamins according to scientific research disease and colon cancer.
7. TOMATOES: This veggie some times people classify it toe fruit, but it serve as a vegetable. It is rich in lycopene, Vitamin A and K. Tomatoe is also known for its cancer fighting ability, it reduces high blood pressure in the body.

In Conclusion to this, One can be rest assure of a sound and healthy body system.

Healthy Eating Tips

HEALTHY EATING PART 8 (HOW CARBOHYDRATE-RICH FOOD IS ESSENTIAL TO THE BODY)

OUR SPIRITUAL FOOD
“WALK IN LOVE”
A new commandment i give unto you, that ye love one another; as i have loved you, that ye also love one another John 13:34

Dear Readers, here is another exciting sub Post from the Topic Healthy Eating Part 8 “How Carbohydrate-Rich Food Is Essential To The Body”

Carbohydrate is seen as the culprits behind the epidemic of diabetes and obesity by many people.

One of the major misconception is that carbohydrate-rich food contain too much sugar and its harmful to the body.
The truth is that, the sugar deposited in the plant food is a natural sugar or simple sugar and not the processed sugar.
The sugar derive from plant food rich in carbohydrate is the best and its suitable for the body cell.
Besides, the supposed harm of carbohydrate-rich foods are created by man rather than what is suppose to be inherited naturally from this plant foods invariably, what many people consumed are refined carbohydrates, which is poisonous to the body cells and tissues thereby creating room for different diseases to occur.

According to World Health Organisation (WHO), about 68% of death that occurred in 2008 were attributed to killer diseases such as stroke, heart disease, cancers, type 2 diabetes and obesity for which poor diets were contributing factors but those who live in societies that eat healthy plant-based diets rarely encounter these ailments.

Dr. Frank Shallenberger, M.D also stated that “regular eating of refined carbohydrates can make the liver become insulin resistant and has trouble regulating the level of sugar in the blood system.
As a matter of fact, carbohydrate-rich foods such as fruits and vegetables with medium glycemic index should constitute 50-80% of our daily calorie intake.

REASONS WHY CARBOHYDRATE-RICH FOODS SHOULD BE TAKEN DAILY
1. FOR ENERGY: Carbohydrate-rich foods supply the cell in the body with glucose to produce energy. The brain and the heart never sleep, they need constant supply of glucose derive from carbohydrate-rich foods to function properly.
The brain alone uses about 15-20% of energy in the body while it also uses about 25-30% of inhaled oxygen.

2. FOR FIBRE: The health benefits of high fibre diet can not be over emphasize, especially for the prevention and healing of cancer, obesity, heart disease and diabetes.
Fibre also act like a cleanser, thereby sweeping metabolic wastes out of the digestive system.
A study publish in nature’s journal obesity, showed that increase in soluble fibre reduce the amount of deep belly fat resistance, fatty liver disease and type 2 diabetes.
Specifically, there is no way we can up our fibre intake without increasing the consumption of carbohydrate-rich foods, since its the only source of fibre.

3. PH BALANCE: The human body need about 20% acidic food and 80% alkaline foods to maintain a proper PH balance. It is impossoble to maintain a PH balance with low intake of carbohydrate-rich foods.
Basically, the animal products we consume contain protein and fat, while carbohydrate food plant are the source of healthy alkaline foods to ensure PH balance and proper functions of the body organs.

To be candid, we need to consume much raw foods.
Raw foods contain high percent of unrefined carbohydrate. The only plant foods that can be eaten in raw form are Fruits, some Vegetables, such as Carrot, Cucumbers, Orange, Garden Egg, e.t.c.
There is nothing as good as eating raw food, it is a guaranteed means of maintaining a sound and healthy body.
Raw food restore dead cells, it provide sufficient oxygen and repairs damage tissue in the body.

N/B: Our take home message after reading this article, should be “More Carbohydrate, More Health”.

HAPPY WEEKEND IN ADVANCE TO YOU ALL MY FELLOW READERS.

Still blazing is my 3rd single title “Declaring Your Love”, join me lets declare God’s love as you download this track free of charge at, http://xchanger.mobi/v2/file.php?fid=516782

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Healthy Eating

HEALTHY EATING (PART FIVE)

OUR SPIRITUAL FOOD
Today’s message says, “SHOW LOVE TO OTHERS”
Our Lord God sent his son Christ Jesus to die that we might have life and have it abundantly, so let love flow this Period amongst us, for Christ showed love to us all, and urged us to love others as he loved us.

Previously on healthy eating, i talk about five most common fruits and their benefits, which were
1. Banana
2. Mango
3. Orange
4. Paw-paw and
5. Pine-apple

As a matter of fact, whenever the name “fruit” is being mention, the next question most people would ask is, “Why fruits”?
The truth is that, fruits are great gift to mankind, they are natural medicines parked with vitamins, minerals, anti-oxidants and much more.

This month i will be talking about 7 common fruits and their nutritional benefits to the human body. They include
1. Apple
2. Avocado
3. Water melon
4. Grape
5. Lemon
6. Carrot
7. Strawberry

1. BOTANICAL NAME: MALUS DOMESTICA
ENGLISH NAME: APPLE
Apple, is one of the most popular fruits among others, it is suitable for those that seeks fitness. This fruits is filled with much nutrients ( most especially vitamin C and B complex), the anti-oxidant in apple have several health effect, it enhance and prevent the body from infectious agent and free radicals.
2. BOTANICAL NAME: PERSEA ANNERICANA
ENGLISH NAME: AVOCADO
Avocados are high in unsaturated fat and calories, they are very rich in dietary fiber and minerals. The unsaturated fatty acids help reduce LdL or bad cholesterol and increase HDL or good cholesterol. It also prevent artery and strokes disease. The content of the dietary fiber also prevent constipation. The creamy pulp also contain vitamin A, E and K.
3. BOTANICAL NAME: CITRULLUS LANATUS
ENGLISH NAME: WATER MELON
Water melon has a natural plain sweet flavor (Light sugar syrup), it has a crunchy flesh. Water melon comes in different varieties (shape, size and colors). This Fruit is a very rich source of electrolytes, vitamin A and water content that takes care of dry season thirst. 100g of this fruit provides 569mg of the daily requirement. Constant consumption protect the lungs and eyes, it also boost the immune system in the body.
4. BOTANICAL NAME: VITIS VINIFERA OR VITIS ROTUNDIFOLIA
ENGLISH NAME: GRAPE
Grapes are known to be “The queen of fruits”. It can be used for juice or for salads and also in wine, some varieties contain edible seeds and some do not. Grapes are also rich source of anti-oxidant, and the anti-oxidant compounds are richly deposited in the skin and seeds. Regular consumption can prevent one from developing cancer of the colon and heart disease.
5. BOTANICAL NAME: CITRUS LINON
ENGLISH NAME: LEMON
Lemon is among the smallest and one of the most widely used fruit in the citrus family. Lemon happens to be one of the smallest, but has much nutrients than other bigger citrus Fruits. The acidic taste is due to the presence of citric acid, and citric acid is a natural preservative, it helps to quicken digestion and also to dissolve stones in the kidney.
6. BOTANICAL NAME: DAUCUS CAROTA
ENGLISH NAME: CARROT
Carrot naturally has a sugary taste, its crunchy when eaten. Carrot is a tap root vegetable, that is rich in beta-carotenes and vitamin A and dietary fiber. They are outstanding in carotenes, the carotenes are converted to vitamin A in the liver, thereby protecting it against any harmful disease. This root fruit is also rich in B complex group vitamins e.g,
i. Folid acid
ii. Vitamin B6
7.BOTANICAL NAME: FRAGARIA ANAANASSA
ENGLISH NAME: STRAWBERRY
Strawberry contains copper, vitamin B-complex, manganese etc. It can be called stain remover for teeth, due to its strong cleaning effect on the teeth.

Happy week-end and happy Easter to you all.
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Healthy Eating

HEALTHY EATING (PART 4)

OUR SPIRITUAL FOOD
Todays message says ” A SPECIAL BREED”
1Peter 2:9, says, “But ye are a chosen generation, a royal priesthood, an holy nation, a peculiar people; that ye should shew forth the praises of Him, who hath called you out of darkness into His marvellous light.
As christians, you are a special breed; you belong to a special class, meaning God’s class of being. You are partakers of the divine nature: which also means an associate of God kind.
You are not among those who can be “infected” by anything!
Therefore Meditate on God’s word untill it becomes your mind set and experience, cause a life full of health awaits you only when you meditate on His word.

Today i will be taking you guys on Fruits we need to consume regularly and its health benefits to Human body.

BELOW ARE THE LISTS
1. Apple
2. Banana
3. Carrot
4. Cucumber
5. Garden egg
6. Grape
7. Lemon
8. Mango
9. Orange
10. Paw-paw
11. Pine-apple
12. Sour-sop
13. Star apple
14. Straw-berry
15. Water melon
The list are endless, if you know of any, then you can as well give your own contributions.

BENEFITS OF FRUITS
Fruits are antioxidants, they are rich in Vitamins and Minerals, low in Saturated fat, and most fruits contains no cholestorol.
Fruits are the best source of preventing disease in Human body. In order to maintain proper health, regular intake is necessary.

FIVE MOST COMMON FRUITS TO CONSIDER
1. BANANA – (English)
MUSA ACCUMINATACOLLA (Botanical)
Banana contains, Iron, Potassium, constant intake of banana is good for the brain, it helps the brain to be sound.
Banana contains no cholestorol.

2. MANGO “KING OF FRUITS” (English)
MANGIFERA INDICA (Botanical)
Mango is rich in dietary fiber, vitamins and minerals, it also contains iron, vitamin A and C and this serves as antidote.
Mango is ideal for pregnant women. It contains no cholestorol.

3. ORANGE (English)
CITRUS SINENSIS (Botanical)
Orange is very rich in vitamin C (about 90%), a very strong antioxidant.
It also contains collagen, an agent that protects the skin from damaging through skin infection.
Orange fruit also contains a very good amount of minerals such as, potassium and calcium.
You can eat a small part of the orange peel, because the peel eliminate bad breath from the mouth.

4. PAW-PAW (English)
CARICA PAPAYA (Botanical)
Paw-paw as it is commonly known, contains huge amount of vitamin A (about 103%), regular intake of papaya is essencial for healthy Vision.
It is also helpful in controlling the anti-inflammatory action in the body.
Paw-paw seed is highly medicinal.
Papaya contains zero percent (0%) cholestorol.

5. PINE-APPLE (English)
ANANAS COMOSUS (Botanical)
Pine-apple is very rich in ascorbic acid, also in vitamin C (about 80%) and vitamin B- complex.
It is a rich source of antioxidant vitamin. Regular consumption can improve the immune system in the body.
Pine-apple also contains small amount of vitamin A.

This is where we draw the Curtain for todays Topic.
We would continue from here in the next part of our healthy eating.
Coming up next week, would be “HOW TO PREPARE FRUIT JUICE” from some of these fruit we have talked about.

HAPPY NEW MONTH TO ALL MY ESTEEM READERS.
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Healthy Eating

HEALTHY EATING (PART 3)

OUR SPIRITUAL FOOD

Todays message says “He’s Lavished His Love On You”
and the bible verse is taken from the book of “1 John 3:1” which says
“Behold, what manner of Love the Father hath bestowed upon us, that we should be called the Sons of God; therefore the world knoweth us not, because it knew Him not”.
Think about it: we who shouldn’t have been know of God, who shouldn’t have ever come close to God because of Sin, are now close to Him, as a result of the superabundant Love He’s Lavished upon us,
We are now called the Sons of God, isn’t this amazing?
However, in our outward appearance, we may not look so, but for sure, when He comes, we shall be like Him in appearance.
But already, as He is, so are we in this world.

In today’s post we shall be discussing on the what “Food is”, and when to eat different type of meals, as we proceed further we will learn much about the importance and need why we should eat healthy.

What is food?
Food is something that we eat to gain Energy or Strength.
Food is also any substance, that contains the essencial nutrient which after its consumption nourishes the body.

NUTRITION AND HEALTH
Nutrient is the study of food and its relation to human life, food is said to be balance diet when it contains all the essencial nutrient in them.

BASIC NUTRIENT
1. Protein- it serves as source of energy in the absence of carbohydrate and fat, and it promotes growth and repairs worn out tissues.
2. Carbohydrate- it serves as health and energy in the body, it gives flavour and variety to the diet.
3. Fat and Oil- it serves as source of heat and energy, and it promotes healthy hair and skin.
4. Vitamin- it promotes growth and gives appetite.
5. Mineral salt- they perform a variety function like, growth, development and bones and healthy teeth.
6. Water- serves as the medium for transporting substance from one part of the body to another.

IMPORTANCE OF NUTRITION
1. It help us to know how to plan, prepare and serve balance meal.
2. It help us to maintain our health.
3. To promote good intellectual development
4. To acquire the knowledge of different method of cooking.

MENU PLANNING
When planning the daily menu for the family, the home maker should know what and what to be prepared for Breakfast, Lunch and Dinner, that will produce a balance diet.
FOR BREAKFAST: Breakfast dish are supposed to be light dish especially for the office worker, students etc, it is also necessary to start your breakfast with fruits, because it serves as an appetizer. Breakfast can also be heavy menu depending on the nature of your job, e.g farm workers and labourers.

These are some examples of how your Breakfast, Lunch, dinner should look like
1. Breakfast:
(i) Bread & Tea with fried egg.
(ii) Fried yam with meat stew.
(iii) Boiled beans with stew.
(iv) Akara & Pap

2. Lunch:
(i) Soup and Garri (Eba)
(ii) Boiled beans with stew
(iii) Spaghetti with meat & vegetable
(iv) Fufu with vegetable soup

3. Dinner:
(i) Boiled rice & meat sauce
(ii) Moi-moi with tea
(iii) Bread, tea & boiled egg
(iv) Cake & fruit drink.