By Abah (Martial pen)
武术笔
(wǔshù bǐ)
Lack of balanced diet among University students has existed as a health problem for many years, which poses a threat to their well-being and in extreme cases, threat to life. Hence the need to address the issue of imbalanced diet among students and improper feeding tradition.
This article explores various ways in which we can ensure proper dieting and also the importance and consequences of imbalanced diet.
It is important to understand what balanced diet is, therefore before delving into the main topic of discourse, I will defined what a balanced diet is.
A balanced diet is a nutritionally sound eating plan that provides the body with the right combination of nutrients it needs for optimal health and well-being. A balanced diet typically includes a variety of foods from different food classes in appropriate proportions. The key components of a balanced diet cuts across these food classes: carbohydrate, proteins, vegetables, water, minerals, and vitamins. However it is worthy of note that, individual nutritional needs may vary based on factors such as age, gender, health conditions, and type of daily activities.
The topic of balanced diet may seem trivial however I assure you it is not, a student outside the constraint of their parents or home while living in the hostels eat randomly without minding the consequences, many a times, the random eating is due to the fact that students find it a waste of time to prepare food (being lazy) and also while trying to purchase food from the canteen they are presented with no choice than to purchase what is available, of course since the canteen do not prepare food based on their request. I am sure you may be in a haste to skip this article, but I promise you, if you gave a little bit of time, say 5minutes to read through this article, your eating habits will change, because you would have gotten value learnt from this piece. Thank you as I proceed.
An imbalanced diet, which lacks essential nutrients and includes an excess of certain unhealthy components, can have significant health implications. Here are some of the potential health consequences of an imbalanced diet:
Nutritional Deficiencies: An imbalanced diet may not provide the body with the necessary vitamins, minerals, and macronutrients (carbohydrates, proteins, and fats) in adequate amounts. This can lead to nutritional deficiencies, such as vitamin deficiencies (e.g., vitamin D, vitamin B12, iron) or mineral deficiencies (e.g., calcium, magnesium), causing a range of health issues like weak bones, memory problems, mood disturbances and iron deficiency anaemia.
Weight Gain or Obesity: Diets high in calories, saturated fats, refined sugars, and low in fiber can contribute to weight gain and obesity. Obesity is a risk factor for various chronic conditions, including heart disease, Type 2 diabetes, and certain cancers.
Type 2 Diabetes: A diet high in sugary beverages, refined carbohydrates, and unhealthy fats can contribute to insulin resistance and increase the risk of developing type 2 diabetes.
Heart Disease: Diets high in saturated and trans fats, cholesterol, and sodium can raise the risk of heart disease. These foods can lead to elevated blood pressure, high cholesterol levels, and the formation of arterial plaques.
Gastrointestinal Issues: Poor dietary choices, such as excessive consumption of processed foods, sugary snacks and low-fiber diets, can lead to digestive problems like constipation, irritable bowel syndrome (IBS), and acid reflux.
Weakened Immune System: Inadequate intake of essential nutrients like vitamins and minerals can weaken the immune system, making the body more susceptible to infections.
Mental Health: Emerging research suggests that diet may have an impact on mental health. An imbalanced diet, particularly one high in processed foods and sugar, may contribute to mood swings, depression, and anxiety.
Hormonal Imbalances: Poor diet choices can disrupt hormonal balance in the body, potentially leading to issues like polycystic ovary syndrome (PCOS) in women. For the ladies reading this, you should take note.
Increased Cancer Risk: Some dietary patterns may increase the risk of certain cancers. For example, diets high in red and processed meats are associated with a higher risk of colorectal cancer.
Anyone could imagine the effect of adopting an imbalanced diet routine would have on one’s academic goals with the implications stated above. Frequent absence from class due to illnesses, thereby missing lectures, will inadvertently lead to academic inadequacies. I would also like to give accolades to the efforts of the university in ensuring we understand and exhibit proper dieting through the compulsory studies of GES 107, a required course for all freshmen student admitted into the university. Every freshman admitted into the university offers this course irrespective of their course of studies, and the sentence rings around like a ringing tone, “EAT WELL, REST WELL, EXERCISE WELL”.
In consideration of those who may be at a dead end or having difficulty in choosing what to eat to maintain a balance diet, a table of locally recommended choice of food has been put together for use at your discretion. No worries, these dishes are ones we can come by easily as student. In the next article to be released, hacks and easy methods of preparing these dishes will be published.
My hope is that this little piece has its positive impact in the choice of diets of students and largely their health.
EXTRAS
Day 1 (Monday)
Meal
Food Items
Breakfast
Tea, Bread with Peanut Butter
Lunch
Rice and Beans with Vegetable Soup
Snack
Cassava Flake (Garri) with Groundnuts / Cereals
Dinner
Yam Flour (Amala) with Egusi Soup
Evening Snack (Optional)
Fresh Fruit or Nuts
Day 2 (Tuesday)
Meal
Food Items
Breakfast
Tea, Bread with spread
Lunch
Jollof Rice with animal protein
Snack
Fresh Fruit
Dinner
Yam Flour (Amala) with Okro Soup
Evening Snack (Optional)
Nuts
Day 3 (Wednesday)
Meal
Food Items
Breakfast
Tea, Bread with Scrambled Eggs
Lunch
Beans and Plantain with Vegetable Sauce
Snack
Cassava Flake (Garri) with Milk / Cereals
Dinner
Rice with Vegetable Stir-Fry
Evening Snack (Optional)
Fresh Fruit or Nuts
Day 4 (Thursday):
Meal
Food Items
Breakfast
Tea, Bread with Sardines
Lunch
Yam Flour (Amala) with Egusi Soup
Snack
Fresh Fruit
Dinner
Rice and Beans Porridge
Evening Snack (Optional)
Yogurt or Nuts
Day 5 (Friday)
Meal
Food Items
Breakfast
Tea, Bread with Avocado
Lunch
Fried Rice with Fried Fish
Snack
Cassava Flake (Garri) with Groundnuts / Cereals/ Custards
Dinner
Yam Flour (Amala) with Vegetable Soup
Evening Snack (Optional)
Fresh Fruit or Nuts
Day 6 (Saturday)
Meal
Food Items
Breakfast
Tea, Bread with Cheese
Lunch
Jollof Rice with animal protein
Snack
Fresh Fruit
Dinner
Beans and Plantain Porridge
Evening Snack (Optional)
Yogurt or Nuts
Day 7 (Sunday)
Meal
Food Items
Breakfast
Tea, Bread with Butter
Lunch
Rice and Beans with Vegetable Soup
Snack
Cassava Flake (Garri) with Milk / Cereals / Custard
Dinner
Yam Flour (Amala) with Okro Soup
Evening Snack (Optional)
Fresh Fruit or Nuts
Note: Cereals include corn flake, oat meal and golden morn.
This diet plan includes a variety of food items and provides a balance of carbohydrates, protein, healthy fats, vitamins, and minerals. It also includes optional snacks for added flexibility. You can adjust portion sizes according to individual preferences and dietary needs also, this diet can be alternated every week at one’s discretion. Staying hydrated with water throughout the day is also important for overall well-being.
Day 1 (Monday)
Meal
Food Items
Breakfast
Tea, Bread with Peanut Butter
Lunch
Rice and Beans with Vegetable Soup
Snack
Cassava Flake (Garri) with Groundnuts / Cereals
Dinner
Yam Flour (Amala) with Egusi Soup
Evening Snack (Optional)
Fresh Fruit or Nuts
Day 2 (Tuesday)
Meal
Food Items
Breakfast
Tea, Bread with spread
Lunch
Jollof Rice with animal protein
Snack
Fresh Fruit
Dinner
Yam Flour (Amala) with Okro Soup
Evening Snack (Optional)
Nuts
Day 3 (Wednesday)
Meal
Food Items
Breakfast
Tea, Bread with Scrambled Eggs
Lunch
Beans and Plantain with Vegetable Sauce
Snack
Cassava Flake (Garri) with Milk / Cereals
Dinner
Rice with Vegetable Stir-Fry
Evening Snack (Optional)
Fresh Fruit or Nuts
Day 4 (Thursday):
Meal
Food Items
Breakfast
Tea, Bread with Sardines
Lunch
Yam Flour (Amala) with Egusi Soup
Snack
Fresh Fruit
Dinner
Rice and Beans Porridge
Evening Snack (Optional)
Yogurt or Nuts
Day 5 (Friday)
Meal
Food Items
Breakfast
Tea, Bread with Avocado
Lunch
Fried Rice with Fried Fish
Snack
Cassava Flake (Garri) with Groundnuts / Cereals/ Custards
Dinner
Yam Flour (Amala) with Vegetable Soup
Evening Snack (Optional)
Fresh Fruit or Nuts
Day 6 (Saturday)
Meal
Food Items
Breakfast
Tea, Bread with Cheese
Lunch
Jollof Rice with animal protein
Snack
Fresh Fruit
Dinner
Beans and Plantain Porridge
Evening Snack (Optional)
Yogurt or Nuts
Day 7 (Sunday)
Meal
Food Items
Breakfast
Tea, Bread with Butter
Lunch
Rice and Beans with Vegetable Soup
Snack
Cassava Flake (Garri) with Milk / Cereals / Custard
Dinner
Yam Flour (Amala) with Okro Soup
Evening Snack (Optional)
Fresh Fruit or Nuts
Note: Cereals include corn flake, oat meal and golden morn.
This diet plan includes a variety of food items and provides a balance of carbohydrates, protein, healthy fats, vitamins, and minerals. It also includes optional snacks for added flexibility. You can adjust portion sizes according to individual preferences and dietary needs also, this diet can be alternated every week at one’s discretion. Staying hydrated with water throughout the day is also important for overall well-being.
