Food

Simple Steps to a Balanced Diet: How to Easily Meet Your Nutritional Needs Without the Hassle

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Simple Steps to a Balanced Diet How to Easily Meet Your Nutritional Needs Without the Hassle

Maintaining a balanced diet is crucial for overall health, but many people find it overwhelming to navigate nutritional guidelines and meal planning. However, eating a well-rounded diet doesn’t have to be complicated or time-consuming. By focusing on a few simple principles, you can easily meet your body’s nutritional needs without the stress. In this article, we’ll break down easy steps to create a balanced diet that supports your health and well-being. Prioritize Whole Food The foundation of a balanced diet is whole, unprocessed foods. Whole foods are rich in essential nutrients and free from added sugars, unhealthy fats, and artificial ingredients often found in processed foods. These include fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporating more whole foods into your meals ensures you’re getting vitamins, minerals, and antioxidants that your body needs for optimal functioning. Stock up on staple items like whole grains (brown rice, quinoa), fresh or frozen vegetables, fruits, and lean proteins (chicken, fish, beans). Keeping these basics on hand allows you to quickly assemble meals without the need for elaborate recipes or ingredients. Balance Macronutrients in Every Meal A well-balanced diet includes the three main macronutrients: carbohydrates, proteins, and fats. These nutrients provide the energy and building blocks your body needs to function properly. For each meal, aim to include: Carbohydrates: Choose complex carbs like whole grains, oats, sweet potatoes, or brown rice, which provide sustained energy and fiber. Protein: Include lean sources of protein such as chicken, fish, eggs, beans, tofu, or plant-based protein options. Protein is essential for muscle repair and immune function. Healthy Fats: Incorporate sources of healthy fats, such as avocado, nuts, seeds, or olive oil, which support heart health and brain function. For example, a simple balanced meal could include grilled chicken (protein), roasted vegetables (fiber and carbs), and a drizzle of olive oil (healthy fat). 3. Practice Portion Control One of the easiest ways to maintain a balanced diet without stress is by practicing portion control. Understanding appropriate serving sizes helps prevent overeating and ensures you’re getting the right amount of nutrients without excess. You don’t need to meticulously count calories—just be mindful of portion sizes for each food group. Stay Hydrated Hydration is often overlooked but is essential for a balanced diet. Water plays a vital role in digestion, nutrient absorption, and overall health. Aim to drink plenty of water throughout the day to stay hydrated and support your body’s functions. If plain water feels monotonous, you can add lemon slices or cucumber for a refreshing twist. Avoid sugary drinks and sodas, which can add empty calories and contribute to imbalanced eating. 5. Incorporate Snacks Wisely Snacking can either support or hinder your balanced diet, depending on your choices. Opt for nutrient-dense snacks that will keep you energized between meals without causing a spike in blood sugar. Some great options include: – A handful of almonds or walnuts (healthy fats and protein), – Greek yogurt with berries (protein and antioxidants), – Sliced veggies with hummus (fiber and protein). By planning ahead and having healthy snacks available, you can prevent the temptation of reaching for processed junk food when hunger strikes. Prepare Meals for Convenience Meal prepping is a practical strategy that helps you stick to a balanced diet even on busy days. Dedicate a few hours at the start of the week to preparing meals in advance. This can be as simple as chopping vegetables, cooking a large batch of whole grains, or marinating lean proteins. Prepping ahead makes it easier to assemble balanced meals throughout the week without the hassle of daily cooking. 7. Don’t Overcomplicate It One of the biggest misconceptions about a balanced diet is that it requires complex meal plans and expensive ingredients. In reality, simple and nutritious meals can be made with everyday ingredients. Focus on variety, ensuring your diet includes a range of different foods to meet all your nutrient needs. Remember, balance is about overall patterns, not perfection. It’s okay to enjoy your favorite treats in moderation as long as your overall diet includes plenty of nutrient-dense foods. Concluding this, maintaining a balanced diet doesn’t have to be difficult or time-consuming. By focusing on whole foods, balancing macronutrients, and practicing portion control, you can easily meet your nutritional needs without stress. Incorporating these simple habits into your routine will not only support your long-term health but also make healthy eating enjoyable and sustainable. So, take the hassle out of eating well and enjoy the benefits of a balanced, nourishing diet.

5 Top Healthy Oils to Incorporate in Your Diet for Better Health

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5 Top Healthy Oils to Incorporate in Your Diet for Better Health

Incorporating healthy oils into your diet is an easy and effective way to boost your overall health. Oils are a key source of essential fats, which help support heart health, reduce inflammation, and improve skin condition. While not all oils are created equal, choosing the right types can provide numerous health benefits. In this article, we’ll explore the best healthy oils to add to your diet and how they can improve your well-being. Olive Oil A Heart-Healthy Staple oil, Olive oil is one of the most popular and widely studied healthy oils. It’s rich in monounsaturated fats, which are known to support heart health by reducing bad cholesterol levels and improving good cholesterol. Olive oil also contains powerful antioxidants, such as polyphenols, that fight inflammation and oxidative stress. Incorporating extra virgin olive oil into your daily meals is easy; use it as a dressing for salads, drizzle it over vegetables, or add it to your cooking. Its light flavor makes it a versatile addition to a variety of dishes, and its health benefits make it a must-have in any diet. Coconut Oil A versatile option for cooking and skin care, Coconut oil has gained popularity in recent years for its versatile uses, both in the kitchen and as a beauty product. This oil is rich in medium-chain triglycerides (MCTs), a type of fat that is quickly absorbed and used as energy by the body. Studies suggest that MCTs may help boost metabolism and improve brain function. Coconut oil is also known for its antimicrobial properties, making it an excellent choice for cooking at higher temperatures due to its stable structure. Additionally, it can be used for skincare as a moisturizer or hair conditioner. While coconut oil is high in saturated fats, using it in moderation can be a healthy and beneficial part of your diet. Avocado Oil It is a nutrient-dense oil and great for cooking. Avocado oil is another heart-healthy oil packed with monounsaturated fats. Like olive oil, avocado oil helps lower cholesterol and supports heart health. It’s also rich in vitamin E, an antioxidant that promotes skin health and protects cells from damage. One of the key benefits of avocado oil is its high smoke point, making it ideal for cooking at high temperatures, such as frying or roasting. Its mild flavor allows it to be used in a variety of dishes, from stir-fries to salad dressings. Adding avocado oil to your diet can provide a nutritious boost while enhancing the flavor of your meals. Flaxseed Oil A plant-based source of omega-3 fatty acids, Flaxseed oil is an excellent source of omega-3 fatty acids, which are known for their anti-inflammatory properties and heart health benefits. For those who don’t consume fish or other sources of omega-3s, flaxseed oil is a fantastic plant-based alternative. Omega-3s play a crucial role in maintaining brain function, reducing inflammation, and supporting heart health. However, flaxseed oil has a low smoke point, so it’s best used in cold dishes like smoothies, salad dressings, or drizzling over cooked vegetables. Incorporating flaxseed oil into your diet can help you meet your omega-3 needs and promote better cardiovascular health. Walnut Oil A nutty flavor packed oil with nutrients, Walnut oil is another plant-based oil rich in omega-3 fatty acids and antioxidants. Known for its distinct nutty flavor, it’s a delicious addition to salads, pasta dishes, and desserts. Like flaxseed oil, walnut oil is best used in cold dishes to preserve its nutritional benefits. Walnut oil has been linked to improved brain function due to its high levels of omega-3s and antioxidants. It also supports heart health by improving cholesterol levels and reducing inflammation. Adding walnut oil to your diet offers a flavorful way to boost your intake of essential fats and nutrients. Conclusion Incorporating healthy oils into your diet is a simple yet effective way to support overall health. Oils like olive, coconut, avocado, flaxseed, and walnut oil provide a variety of nutrients that benefit your heart, brain, and skin. Whether you’re cooking at high temperatures or dressing a salad, there’s a healthy oil for every need. By adding these oils to your daily meals, you can improve your well-being while enjoying delicious and nutritious food.

Healthy Snacking: Smart Choices to Keep Your Energy Levels High Without the Sugar Crash

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Healthy Snacking Smart Choices to Keep Your Energy Levels High Without the Sugar Crash (1)

  In this fast-paced world, it’s easy to grab the quickest snack available to get through the day. However, while sugary treats and processed snacks might offer a temporary energy boost, they often lead to a crash, leaving you feeling more sluggish than before. To maintain consistent energy levels and avoid these pitfalls, it’s important to make smart snack choices that sustain you throughout the day without causing spikes in blood sugar. Your snacking approach if right, can keep your body fueled and your mind sharp, while avoiding the dreaded sugar crash. What’s a Sugar Crash? Consuming sugary snacks, such as candy, cookies, or sugary drinks, causes your blood sugar levels to increase rapidly, giving you a burst of energy. However, this is often followed by a sharp decline in blood sugar-a “sugar crash.” This crash can leave you feeling tired, irritable, and less focused. The reason is in the body’s insulin response. After consuming high-sugar foods, the pancreas releases insulin to bring blood sugar levels back down to normal. The faster the blood sugar rises, the more insulin is released, which can sometimes result in blood sugar dropping too low, causing fatigue, hunger, and difficulty concentrating. To avoid this cycle, it’s important to choose snacks that provide sustained energy rather than temporary highs. What’s a Smart Snack? A smart snack is one that provides a balanced mix of nutrients (proteins, healthy fats, and complex carbohydrates). These nutrients are digested more slowly, helping to maintain blood sugar levels and preventing energy crashes. Listed below are some healthy snacking options that not only keep your energy levels high but also nourish your body. Nuts and Seeds: nuts like almonds, walnuts, and cashews are packed with protein, healthy fats, and fiber, making them excellent for sustained energy. Seeds like chia seeds and flaxseeds are also nutrient-dense, providing omega-3 fatty acids and fiber. They help stabilize blood sugar levels while giving you long-lasting energy. A small handful of mixed nuts or a tablespoon of chia seeds in yogurt can give you a quick energy boost without a sugar crash. Just be mindful of portion sizes since nuts are calorie-dense. Greek Yogurt with Berries: greek yogurt is high in protein and contains probiotics, which support gut health. Adding berries, which are rich in antioxidants and fiber, helps slow down the digestion of sugars and provides a steady release of energy. Apple Slices with Nut Butter: apples are high in fiber and natural sugars, which provide a quick energy boost. When paired with a source of healthy fat like almond or peanut butter, the digestion of sugar slows down, helping to stabilize blood sugar levels and avoid a crash. Boiled Eggs: eggs are an excellent source of high-quality protein and healthy fats, providing long-lasting energy without spiking blood sugar levels. They are also rich in essential nutrients like choline, which supports brain function. Boiled eggs are easy to prepare in advance and can be enjoyed on their own or paired with whole-grain crackers for a balanced snack. Oatmeal Energy Bites: these small, homemade snacks are typically made from oats, nut butter, and natural sweeteners like honey or dates. Oats are rich in complex carbohydrates and fiber, which help maintain steady energy levels, while nut butter provides healthy fats and protein. Healthy Snacking Habits  you should Adopt Snack Mindfully: Pay attention to portion sizes and avoid mindlessly eating in front of a screen. Mindful snacking helps you recognize when you’re truly hungry and prevents overeating. Stay Hydrated: Dehydration can mimic feelings of hunger and lead to overeating. Drinking water throughout the day ensures you stay hydrated and energized. Avoid Processed Snacks: Processed snacks like chips, candy, and sugary granola bars often provide empty calories that spike blood sugar. Stick to whole, unprocessed foods for long-lasting energy. Conclusion Healthy snacking is all about choosing foods that provide sustained energy without causing sugar crashes. By incorporating a balance of protein, fiber, and healthy fats into your snacks, you can sustain your energy levels and avoid the sluggish feeling that comes with sugary, processed snacks. Make smart choices like nuts, yogurt, and you’ll be fueling your body in a way that supports both physical energy and mental clarity throughout the day. Also Read : 5 Effects of Processed Foods on Long-Term Health: Essential Research Insights

5 Effects of Processed Foods on Long-Term Health: Essential Research Insights

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The Effects of Processed Foods on Long Term Health

The Effects of Processed Foods on Long-Term Health: Essential Research Insights Processed foods have become a staple in modern diets, offering convenience, longer shelf lives, and often, irresistible taste. However, while these foods are easy to prepare and consume, the long-term effects on health are increasingly overwhelming. Extensive research has shown that regular consumption of processed foods is associated with various health risks, many of which can have lasting consequences on overall well-being. This article sheds light on the impact of processed foods on long-term health and highlights what the latest research says about the dangers they pose. What Are Processed Foods? Before exploring the health impact of processed foods, it’s essential to know what it means. The term refers to any food that has been altered from its natural state for preservation, flavor enhancement, or convenience. This includes canned vegetables, frozen meals, breakfast cereals, packaged snacks, and sugary beverages. These foods often undergo multiple production stages and are high in added sugars, unhealthy fats, and sodium. Ultra-processed foods go one step further, containing artificial ingredients such as preservatives, colorings, and sweeteners While not all processed foods are inherently bad (think minimally processed options like whole wheat bread or canned beans), ultra-processed foods make up a significant portion of the problem when it comes to health.   Common Health Risks of Processed Foods Increased Risk of Obesity One of the most well-documented effects of consuming these type of foods is weight gain and an increased risk of obesity. Many of them  are engineered to be “hyper-palatable” — they are high in sugar, unhealthy fats, and refined carbohydrates, which can trigger overeating. Studies have shown that individuals who consume diets rich in processed foods tend to consume more calories than those who stick to whole, minimally processed foods. Increased Risk of Heart Disease Processed foods are often high in trans fats, sodium, and added sugars, all of which are harmful to heart health. Trans fats, commonly found in baked goods, margarine, and fast food, raise levels of bad cholesterol while lowering good cholesterol, increasing the risk of developing heart disease. Excessive sodium in these foods can lead to high blood pressure, which is a leading risk factor for cardiovascular issues. Higher Risk of Type 2 Diabetes Regular consumption of these foods, particularly those high in refined sugars and unhealthy fats, has been linked to a higher risk of type 2 diabetes. They cause rapid spikes in blood sugar levels, leading to insulin resistance over time. This condition is a precursor to type 2 diabetes, a disease that affects millions of people globally. A study published in Diabetologia found that people who ate ultra-processed foods had a 15% higher risk of developing type 2 diabetes. The artificial additives and lack of fiber in these foods exacerbate insulin resistance, making these foods a major contributor to the global diabetes epidemic. Cognitive Response Decline Emerging research suggests that a diet high in processed foods may also negatively affect brain health, increasing the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s. These foods often lack essential nutrients such as vitamins, minerals, and antioxidants that support brain function, while the high sugar and unhealthy fat content can promote inflammation in the brain. A study research found that participants who consumed a diet rich in ultra-processed foods were more likely to experience faster cognitive decline compared to those who followed healthier eating patterns. This alarming trend indicates that the long-term impact of these foods goes beyond physical health and extends to cognitive well-being. Increased Cancer Risk Several studies have also linked processed foods to a higher risk of certain cancers. The additives, preservatives, and artificial ingredients found in these foods are suspected of promoting carcinogenic processes in the body. Additionally, high levels of salt, sugar, and unhealthy fats can create an environment conducive to cancer development.   Conclusion The attribute of convenience and affordability of processed foods make them a tempting choice for many people, but the long-term health consequences are very significant. From obesity and heart disease to diabetes and cognitive decline, the research paints a clear picture which is that these foods are highly detrimental to overall health. To reduce these risks, it’s essential to prioritize whole, minimally processed foods that provide the nutrients the body needs to function optimally. By reducing reliance on ultra-processed foods, we can improve long-term health outcomes and reduce the risk of chronic diseases. Also read: Effects Of Climate Change On Human Health – Duplicate – [#85802]

Mindful Eating: How to Develop a Healthy Relationship with Food and Improve Well-Being

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Mindful Eating How to Develop a Healthy Relationship with Food and Improve WellBeing

Mindful Eating: How to Develop a Healthy Relationship with Food and Improve Well-Being In our fast-paced world, eating has often become a rushed, mindless activity. We gulp down meals while scrolling through our phones, snack absentmindedly while working, or binge on comfort foods without truly savoring them. This disconnection from our food not only affects our physical health but also our mental and emotional well-being. Enter mindful eating – a practice that can transform our relationship with food and nourish both body and mind. What is Mindful Eating? Mindful eating is the practice of paying full attention to the experience of eating and drinking, both inside and outside the body. It involves using all your senses to choose and enjoy food that is both satisfying and nourishing to your body. This approach encourages us to be fully present during meals, to listen to our body’s hunger and fullness cues, and to develop a deeper appreciation for the food we consume.  Benefits of Mindful Eating Practicing mindful eating practice can lead to numerous benefits: Improved Digestion: When we eat slowly and mindfully, we tend to chew our food more thoroughly, which aids in digestion and nutrient absorption. Weight Management: By paying attention to hunger and fullness cues, we’re less likely to overeat or indulge in emotional eating. Reduced Stress: Taking time to enjoy meals can be a form of meditation, helping to reduce stress and anxiety. Enhanced Satisfaction: When we fully engage with our food, we tend to feel more satisfied with smaller portions. Better Food Choices: Mindful eating often leads to choosing healthier, more nourishing foods as we become more attuned to how different foods affect our bodies.   7 Steps to Implement Mindful Eating Create a Peaceful Eating Environment: start by setting the stage for a mindful meal. Turn off the TV, put away your phone, and find a quiet, comfortable place to eat. Use pleasant tableware and perhaps light a candle. Creating a calm environment helps you focus on the meal and the act of eating. Express Gratitude: before you begin eating, take a moment to appreciate the food in front of you. Consider its origin, the effort that went into growing and preparing it, and the nourishment it will provide. This practice of gratitude can deepen your connection with your food and enhance your eating experience. Engage your 5 Senses: as you begin to eat, fully engaging your senses, will help you derive more pleasure from your meal and be more likely to feel satisfied; – Look at the colors and shapes on your plate. – Smell the aromas wafting from your food. – Feel the textures as you chew. – Listen to the sounds of cooking or eating. – Taste the various flavors, noticing how they change and combine. Eat Slowly and Chew Thoroughly: take small bites and chew your food well. Aim to chew each mouthful 20-30 times before swallowing. This not only aids digestion but also allows you to fully experience the flavors and textures of your food. Understand Your Body: throughout the meal, pause periodically to check in with your body. Ask yourself: How hungry do I feel? Am I enjoying this food? How full am I becoming? Practice Non-Judgmental Awareness: As you eat mindfully, you may notice thoughts or judgments arising about your food choices or eating habits. Acknowledge these thoughts without criticism. Mindful eating is not about perfect eating; it’s about being aware and present. Mindful Shopping and Cooking: extend your mindful practice to food shopping and preparation. Choose foods thoughtfully, considering their nutritional value and how they make you feel. When cooking, engage fully in the process, noticing the colors, textures, and aromas of the ingredients. Conclusion Mindful eating is more than just a way to improve your diet; it’s a pathway to developing a healthier, more balanced relationship with food and your body. By bringing awareness and intention to our meals, we can transform eating from a mindless activity into a nourishing, enjoyable experience that supports our overall well-being. Remember, the goal of mindful eating is not perfection but progress. Each mindful bite is a step towards a more balanced, satisfying relationship with food. As you embark on this journey, you may find that the benefits extend far beyond the dining table, fostering a greater sense of peace, gratitude, and connection in your daily life. Also read: How To Combat The Agelong Food Insecurity In Nigeria

5 Food Security Measures to Ensure In Your Homes – Copy

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5 Food Security Measures to Ensure In Your Homes

                                          5 Food Security Measures to Ensure In Your Homes   Food security is a critical global issue that needs to be addressed, with 1 out of 9 people suffering from hunger. Food security according to the World Health Organization (WHO), is defined as ‘when all people have physical, social, and economic access to sufficient, safe, and nutritious food that meets their dietary needs and food preferences for an active and healthy life’. We live in a time of economic instability and uncertain climate. Accessing nutritious food, is important now than ever. The foundation of food security starts at home but it is now a major challenge for households worldwide. Ensuring your family’s access to nutritious food is crucial for stability and sustainability. This will protect your household from food shortages and increase your resilience. This article will discuss 5 ways to can protect your home, each offering a practical guide on how to empower your household against food insecurity.   Proper Meal Planning Meal planning is a very essential tool that helps protect your home from food insecurity. It ensures food availability, reduce unnecessary food wastage and promotes healthy living. A proper guide to carry out this plan is; Assessment of each family member’s dietary needs- it is important to put this into consideration while planning. Creation of a weekly food plan- meals for an entire week should be planned Making a food item or grocery list- this itemizes everything you need for meal preparation. Shopping for food items- purchase of listed items should been done, also, remember to check the expiry date of good products you purchase if you’re going to be buying in bulk or storing for a long time.   2. Proper Food storage This is another important means to ensuring food security in your home. Food storage will help prevent spoilage and contamination of food items, prevent wastage and increase the shelf life of food. Some tips to ensure proper food storage are; Dry storage for grains- clean and air tight containers should be used to store grain products such as beans and rice to help prevent contamination and spoilage. Refrigeration of perishable products at 40°F(4°C) Proper labelling of containers or bags used for storage for proper identification. Non-perishable goods such as canned foods should be stored well too.   3. Growing your own food Cultivating your own food in your backyard or that unused land can help boost food security. It helps to increase food availability, reduce cost of external food supply, as a food source during emergencies. If you want to start cultivating your own food; Prepare an organic fertilizer rich soil Start will small crops to grow Plant the seeds, water them regularly to ensure efficient growth When it’s harvest time, harvest carefully to avoid wastage and properly store the excess product harvested.   4. Pest Control Pests are organisms that destroy plant and crops. This can cause food insecurity in a home. Effective pest control helps protect your crops or food items against damage, reduce food wastage and contamination. Reduce pest infestation by; Proper food storage Ensuring the kitchen and storage area is clean always. Use of pest repellants plants.   5. Emergency food supply During financial or economic crises, emergency food supply will protect your household against food insecurity.  Stock non-perishable food items such as canned goods in bulk. Examples of food items that should be classified as emergency food supply are canned meat, vegetables, grains, water.   In conclusion, each home has to be protected against food insecurity by all means. Therefore, proper meal planning, food storage, encouraging gardening, pest control and emergency food supply will help empower a household against food insecurity. All these should be known and implemented to promote food security in a home! Also Read : How To Promote Food Security Through Security In Nigeria

5 Food Security Measures to Ensure In Your Homes

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5 Food Security Measures to Ensure In Your Homes

                                          5 Food Security Measures to Ensure In Your Homes   Food security is a critical global issue that needs to be addressed, with 1 out of 9 people suffering from hunger. Food security according to the World Health Organization (WHO), is defined as ‘when all people have physical, social, and economic access to sufficient, safe, and nutritious food that meets their dietary needs and food preferences for an active and healthy life’. We live in a time of economic instability and uncertain climate. Accessing nutritious food, is important now than ever. The foundation of food security starts at home but it is now a major challenge for households worldwide. Ensuring your family’s access to nutritious food is crucial for stability and sustainability. This will protect your household from food shortages and increase your resilience. This article will discuss 5 ways to can protect your home, each offering a practical guide on how to empower your household against food insecurity.   Proper Meal Planning Meal planning is a very essential tool that helps protect your home from food insecurity. It ensures food availability, reduce unnecessary food wastage and promotes healthy living. A proper guide to carry out this plan is; Assessment of each family member’s dietary needs- it is important to put this into consideration while planning. Creation of a weekly food plan- meals for an entire week should be planned Making a food item or grocery list- this itemizes everything you need for meal preparation. Shopping for food items- purchase of listed items should been done, also, remember to check the expiry date of good products you purchase if you’re going to be buying in bulk or storing for a long time.   2. Proper Food storage This is another important means to ensuring food security in your home. Food storage will help prevent spoilage and contamination of food items, prevent wastage and increase the shelf life of food. Some tips to ensure proper food storage are; Dry storage for grains- clean and air tight containers should be used to store grain products such as beans and rice to help prevent contamination and spoilage. Refrigeration of perishable products at 40°F(4°C) Proper labelling of containers or bags used for storage for proper identification. Non-perishable goods such as canned foods should be stored well too.   3. Growing your own food Cultivating your own food in your backyard or that unused land can help boost food security. It helps to increase food availability, reduce cost of external food supply, as a food source during emergencies. If you want to start cultivating your own food; Prepare an organic fertilizer rich soil Start will small crops to grow Plant the seeds, water them regularly to ensure efficient growth When it’s harvest time, harvest carefully to avoid wastage and properly store the excess product harvested.   4. Pest Control Pests are organisms that destroy plant and crops. This can cause food insecurity in a home. Effective pest control helps protect your crops or food items against damage, reduce food wastage and contamination. Reduce pest infestation by; Proper food storage Ensuring the kitchen and storage area is clean always. Use of pest repellants plants.   5. Emergency food supply During financial or economic crises, emergency food supply will protect your household against food insecurity.  Stock non-perishable food items such as canned goods in bulk. Examples of food items that should be classified as emergency food supply are canned meat, vegetables, grains, water.   In conclusion, each home has to be protected against food insecurity by all means. Therefore, proper meal planning, food storage, encouraging gardening, pest control and emergency food supply will help empower a household against food insecurity. All these should be known and implemented to promote food security in a home! Also Read : How To Promote Food Security Through Security In Nigeria

5 Nutrient-Rich Foods for a Powerful Skin Glow. 

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Healthy Skin;5 Nutrient Rich Foods for a Powerful Skin Glow. 

Good food is the gateway to a healthy skin. It can’t be overemphasized that good nutrition is needed to achieve good health. An unhealthy diet can cause a lot of damage to the body system such as nutrient deficiencies, organ damage and weight related issues. Do you know that what you eat also affects your skin? Well yes, it does, that is why it is important to eat your way to healthy skin. To achieve a healthy and glowing skin, incorporating some food and its nutrients into your daily nutrition plan will be very helpful. Tell me who isn’t happy when their skin is glowing and reflecting a healthy life? This article takes a look at 5 nutrient rich foods that will help your skin get the glow it needs. Vegetables Vegetables are very essential to achieving healthy and glowing skin vegetables contain antioxidants, vitamins, minerals and hydrating contents that help to boost skin health. They also help to reduce inflammation and improve elasticity. Examples of vegetables that can be incorporated into diet are spinach, carrots, tomatoes, garlic, onions, broccoli, cucumbers and so many others. Adding vegetables to your diet will protect your skin from damages, reduce ageing, improve hydration and promote healthy digestion. 2. Fatty Fish Fatty fish are an essential source of food for healthy skin. They mostly contain Omega-3 fatty acid that are important to maintain a glowing and healthy skin. Fatty fish such as mackerel and salmon, are very rich in omega-3 fatty acid. It helps to reduce inflammation, improve skin elasticity and hydration. Deficiency of the fatty acid causes dry skin, dehydration and premature ageing. Fatty fish contains high level of vitamin E, zinc needed for skin health and a very good source of protein. 3. Sweet potatoes Sweet potato contains beta carotene, that can be converted to vitamin A in the body. It also contains vitamin C. All of these important nutrients help to protect against skin damage, promote collagen production and supports skin elasticity. Sweet potatoes can be eaten mashed, boiled, baked or roasted according to individual taste to unlock the benefits of healthy skin. 4. Avocados Avocados are fruits with natural abundance of healthy fat. This is very beneficial to the body and especially the skin. It protects the skin from ultraviolet damage, contains vitamin E, an important antioxidant needed by the skin, and also, vitamin C, which is needed to create collagen that helps the skin to be strong and healthy. 5. Almonds Almonds are naturally embedded with unsaturated fatty acids. They are a very rich source of antioxidants and vitamin E, both of which are important to protect the skin from damages, improve elasticity of the skin and soothes dry skin. Eating almonds daily will help unlock its rich skin benefits leaving your skin glowing and smooth. In conclusion, get the glow with these 5 nutrient-rich foods for healthy skin! Incorporate omega-3 fatty acids, antioxidants, and vitamins from fatty fish, sweet potatoes, almonds, fresh vegetables, and avocados into your diet to boost collagen production, reduce inflammation, and promote skin elasticity. Say, no to dull skin henceforth and embrace a glowing skin complexion! Also Read: What is a Plant Based Diet and its Benefit?    

How To Promote Food Security Through Security In Nigeria

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Food security is a mandatory requirement if humanity must sustain its existence on earth. Its absence is a serious threats to life. Food and Agricultural Organization stated that food security exist when all people, at all times have unhindered access to sufficient safe and nutritious foods that meet their daily dietary needs and food preferences for an active and healthy life. Central to this paraphrased definition of food security are food availability and access, food utilization and stability. These components must consistently interact to sustain and guarantee food security in any society. Besides climate change, Nigeria with a population of above two hundred million people has been facing challenges in food security over a decade. These challenges pose threat to growing a physical and mentally healthy people. Note, food is central to overall growth and development of human.  It is reported, in Q1, 2024 that about one hundred million people are food-insecure in Nigeria. It is also estimated, that about 16% of Nigerians will face severe food insecurity by June 2024. The identified key threats to food security in Nigeria include increasing insecurity in the northern parts which serve as food hub, continued conflict between farmers and herders, climate change, inflation and rising food costs occasion by unstable forex market. This menace is no doubt impacting on all four important aspects of food security highlighted above. It is noteworthy, to submit that, the most significant factor which has negative impact on Nigeria’s food security lately have become banditry, kidnapping, terrorism which are mostly pronounced in the entire northern region. Farm crops are destroyed by herds intentionally unleashed by herders; fires (arson) intentionally set by bandits. Farmers are kidnapped for ransom, taxed and levied by occupier bandits, chased out of the towns/farms for outright take-over by invading terrorists groups. Crops are also seized by these criminal groups. Given above-described scenario, it is arguable to conclude that the main source of threat to food security in Nigeria is insecurity. What is the way forward? To attain standard food security in any society oftentimes requires multi-dimensional approach that must include safety and security of the farm and the farmers. This piece shall make recommendations specific to security. These include; Rejig current security approach: national security has not fared well in recent time. Since resurgence of boko-haram terrorist group, other terror and bandit groups have emerged. Their continued existence, successful attacks, coercive dominance and expansion have proved one thing – whatever Nigeria is currently doing to curb, curtail, minimize and/or prevent the monster of insecurity is not working well. Most disturbing is the proliferation of lite arms and ammunitions which are the major tools/enabler of insecurity. Governments, especially at the centre must prioritize national security, and specifically human security.  Whatever it takes to protect lives and properties of the citizenry should take centre stage. Using the same security approach and system of 19th century to tackle security challenges of 20th century is not the way to go. Security is evolving, so should its management. Establish designated forest ranger: it is high time Nigeria considered establishing well functional forest rangers – a law enforcement agency solely dedicated to protecting the ungoverned space. If advanced economies of the West should have forest rangers, one wonders why a developing state confronting multi-faceted security threats should not go the way. Creating a unit within existing agency to tackle forest security threats is a good starting point, however having a separate agency charged with sole responsibility of guarding the forests in collaboration with others will most likely produce better outcome. Establish ministry of rural security: contemporary criminality has gone rural. The criminals have studied and understood that the rural society is not receiving fair security attention. The rural communities have very insignificance presence of gate-keepers. The hub of farming in Nigeria is in rural areas. To drive its adequate security will require a dedicated ministry of rural security to coordinate how this countryside should be protected. Have stringent punitive measures for agro-based criminality: while it is said that poverty defiles consequences – meaning that a hungry man is an angry man who can dare anything regardless of consequences. We cannot rule out the effect of punitive approach in conditioning or controlling human behaviors.  Punishment for crimes against food security must be proportionate with the intent of such criminals. A criminal who intentionally destroys farm crops, kidnap and kill farmers has intent to starve the nation to death; as such is a serious threat to national security and must be treated with equal or more stiff sanction. To a significant extend, punitive measures deter criminality. ALSO READ: Climate Change In Nigeria And Its Remarkable Impact In Agriculture

How To Combat The Agelong Food Insecurity In Nigeria

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HOW TO COMBAT AGELONG FOOD INSECURITY IN NIGERIA

By Temitope Dada Food insecurity has been described by bodies like the United Nations, as the lack of regular access to enough safe and nutritious food for normal growth and development, which includes an active and healthy life too. This means that when people do not have access to good food at a time necessary, they are said to have food insecurity. Moreover, this can be due to a lack of resources to purchase such food supplies or the unavailability of the right food. In a country like Nigeria, where there is a great level of food insecurity as a result of the economic crisis and insurgency; most women, men, children, and youths daily go hungry and are extremely poor. A press release by the National Bureau of Statistics shows that 63% of persons in Nigeria (133 million people) are multidimensionally poor. Hence, this has resulted in health cases hinged on malnutrition, stunting, and underweight, all as a result of nutrition deficiencies. Also, statistics from the World Food Programme have projected that 26.5 million people across the country are projected to face acute hunger in the June-August 2024 season. This signifies necessary measures must be taken to ensure every citizen has access to good food, which is a germane need of every human. What then is the way forward to ensuring the nation produces food and its citizens have access to quality food; people eat their three-square meal, amidst wavering economic challenges and climatic conditions? What is the level of productivity of most farmers and the agricultural sector in the country? The United Nations Development Programme (UNDP), says Nigeria’s agricultural system is mostly rainfed, showing that is unsustainable and extremely vulnerable to climate change. Thus, the unsustainable farming practices in Nigeria have contributed to the problem of food insecurity. Therefore, sustainable farming practices are a way forward to addressing food insecurity in the nation. This could be delved into to mitigate the looming hunger crisis, which has led to loss of lives, increased crime rate, and social vices. Sustainable farming refers to a farming process that protects the environment from destruction. It includes environmentally friendly farming practices. An example is the irrigated agriculture. Irrigated agriculture refers to a type of agriculture whereby crops; and plants are artificially watered. This ensures a round-year production and availability of food products. With this system, technological equipment could be used to carry out such watering in large-scale farmlands and plantations instead of waiting for rainy seasons for crop yields. Likewise, the subsistence form of farming is another way to mitigate this food insecurity. Subsistence farming refers to small-scale farming, that is usually not done for commercial purposes but for personal, family, or communal consumption. Families, groups, and individuals can plant crops and plants for their use and consumption. Plants such as rice, wheat, maize, cotton, sugarcane, and various fruits could be grown this this system of farming. People can practice subsistence farming through improved agricultural innovative methods like indoor vertical farming, and gardening in bags and containers. Indoor vertical farming can be practiced by growing farm produce, like Tomatoes, peppers, vegetables, indoors, in a regulated and enclosed space. With this technology, crop productivity can be increased in small spaces by using growing shelves that are set vertically. Frequently, the soil is not needed for the shelves but the plants grown with the roots in water and nutrient solutions (hydroponics). For gardening in bags or containers; the containers should be first filled with compost, then loamy soil before the seed is planted. Likewise, small holes should be made in the containers or bags for easy movement of water in the soil and passage of oxygen.   Also Read: Sustainable Agricultural Practices; Navigating The Future Of Food Production