By Hafsah Babatunde
“When diet is wrong, medicine is of no use. When diet is
correct, medicine is of no need” says a common food quote. This quote expresses
the fact that when you put the right food into your body system, it provides
the proper nutrition for your body to grow, develop and function optimally. So
what’s the use of medicine! Thus, the importance of good nutrition cannot be
over-emphasized. Making healthy food choices and eating a variety of foods in
the right proportion is what many people don’t do. How then can they achieve
the proper nutrition?
Proper nutrition can be achieved by consuming varieties of foods
in adequate proportion to supply needed nutrients to the proper body
functioning. With the exception of breast milk as food for babies, no single
food contains all the essential nutrients required for the body to be healthy.
Eating a variety of foods means selecting various food items from within and
across different food groups. A varied diet is satisfying and more likely to
meet one’s nutritional needs than a diet that is not. This is because different
foods provide different nutrients; no two food items provide the same nutrient
in exact amount. Also, some foods are better sources for certain nutrients than
other foods. Variety in food provides one with a healthy, well-balanced and
interesting diet. It also helps to prevent diseases such as cardiovascular
diseases, diabetes, cancer, hypertension, and stroke. Allah; the All-Knowing,
put in the picture the essence of variety in nutrition and He gave this knowledge
to the Muslims through the Qur’an long before the discovery of modern science.
Allah’s provisions for mankind are full of varieties and in these are signs for
the people who give thought. About this, He says: “And whatsoever He has
created for you on the earth of varying colours [and qualities from vegetation
and fruits (botanical life) and from animals (Zological life)].
Verily! In this is a sign for people who remember.” Q16:13 FOOD
VARIETIES MENTIONED IN THE QUR’AN Whole Grains “And a sign for them is the dead
land. We give it life, and we bring forth from it grains, so that they eat
thereof…”. Vegetables and Fruits ‘And It is He Who produces gardens, trellised
or untrellised , and date palms, and crops of different shape and taste (its
fruits and its seeds) and olives, and pomegranates, similar (in kind) and
different (in taste). Eat of their fruit when they ripen… ’ Q6:141. Meat “And
the cattle, He has created them for you and in them there is warmth (warm
clothing), and numerous benefits, and of them you eat.” Q16:5 Fish and other
sea foods “And He it is Who subjected the sea (to you), that you eat thereof
fresh tender meat (i.e. fish)…” Q16:14. Milk “And Verily! In the cattle, there
is a lesson for you. We give you to drink of that which is in their bellies,
from between their excretions and blood, pure milk; palatable to the drinkers.”
Q16:66 TIP FOR EATING A HEALTHY VARIED DIET Eating a healthy varied diet does
not mean you need to buy the most expensive foods.
On the contrary, there are plenty cheap and nutritious foods in
the market. Foods should be selected from the major food groups; foods are
grouped together because they provide similar nutrients. Interestingly, the
various foods mentioned in the Qur’an are included in these groups. Bread,
Cereal, Rice, and Pasta. These provide complex carbohydrate and important
source of energy. They contain B vitamins, minerals and fiber. Select whole
grains and whole grain products to maximize the nutritional benefits of foods
in this group. Examples include whole wheat bread, brown rice, whole grain
cereals and starchy roots and tubers. Note: Refined grains have been processed
and products made from them contain fewer nutrients. Such foods include white
bread, pasta, white rice and noodles Fruits and Vegetables. These are low in
calories and fats. They contain lots of vitamins, minerals, fiber, antioxidants
and phyto-chemicals. Make your meals colorful by including fruits and
vegetables of different colors. The deeper the color, the more nutrient it contains.
Fruits and vegetables may be eaten fresh, frozen, canned or dried. Example of
foods in this group include; leafy greens such as spinach, water leaves, scent
leaves and cabbage, sweet potatoes, green beans, tomatoes, carrot, cucumber,
garden eggs, okra, pineapples, apples, pawpaw, oranges, dates, pomegranates,
pears. Lean Meat, Fish, Eggs, Nuts, Seeds. These are excellent sources of
protein, B vitamins, iron and zinc. Foods in this group should be consumed in
moderate amounts. Other foods include poultry, seafood, beans and peas Milk and
Other Dairy Products These are the best sources of calcium. Foods in this group
also provide protein, vitamin B-12 and fat.
However, make low fat varieties your choice to keep calories,
cholesterol and saturated fat at minimum. Examples are milk, cheese, yoghurt.
Note: There are some milk products that contain little or no calcium such as
butter and cream. Fats, Oils and Sweet Foods in this group should be used
sparingly. They provide calories with little or no nutritional benefits,
however some vegetable oils provide vitamin E. They can be eaten in small
amounts as a part of a healthy varied diet. Examples include sugar, ice cream,
soft drinks, chocolates, desserts, sweets. Make healthy food choices; consume a
variety of foods and the right amount of foods to meet your body needs. Your
health is a function of your diet, therefore let your diet be correct!
