Proper diet and nutrition for learners for a healthy future
Nutrition is a critical part of health and wellness, it is related to stronger immune systems, and a lower risk of non-communicable diseases. Healthy children are happy children, and they learn better at school. People with adequate nutrition are more productive and can create opportunities to break the cycles of poverty and hunger.
A BALANCED DIET
A balanced diet provides your body with the essential nutrients it needs to function optimally and stay healthy. It includes the right proportions of carbohydrates, proteins, fats, vitamins, minerals and water. It is sourced primarily from whole foods like vegetables, fruits, whole grains, and lean proteins, and a limit of salts, sugars and fats.
Carbohydrates: Main source of energy. Found in grains, beans, and
starchy vegetables.
Proteins: Necessary for growth, tissue repair, and muscle
maintenance. Found in lean meat, fish, eggs, plant-based options
like lentils and tofu.
- Fats: Essential for cell structure, brain function, and vitamin
absorption. Preference is unsaturated fats obtained from avocados,
nuts, seeds, and olive oil.
- Vitamins and minerals: These are crucial micronutrients for bodily functions, bone health and immunity. Derived from wide variety of colorful fruits, and dark green leafy vegetables.
- Water: Essential for hydration, digestion, and transportation of nutrients in the body.
MALNUTRITION
Malnutrition refers to deficiencies, excesses, or imbalances in a person’s intake of nutrients. Each person’s energy requirements are determined by his/her metabolic rate and the food consumption.
This can be less than required (leading to under- nutrition/ BMI less than18,5), or more than required (over nutrition/ obesity/ BMI more than 30). Urbanization is another factor that impacts negatively on the provisions and uptake of proper, nutritious diets. People in urban areas have to work productively to meet the needs and demands of urban lifestyles. This involves working long hours, traveling long distances to and from work, which leaves them with not enough time for properly, home prepared, balanced meals for their families.
The ready availability of fast foods outlets also fosters the culture of consumption of ultra-processed, unhealthy, fat rich, foodstuffs which is full of sugars and salt. It is advisable for parents and learners to take home prepared lunch boxes to work and to school because then, they will be able to ensure that they consume well balanced and safe foodstuffs. Care must also be taken that school prepared meals provide the required nutrients. Rural environments on the other hand are more advantaged than the urban areas, because with them food is locally produced most of the time. The only problem with Rural areas might be the availability of clean and safe water outlets, which predisposes them to poor food preparation practices.
UDERNUTRITION
A person is said to be undernourished when his/ her BMI is below 18,5. This leads to poor physical and cognitive development.
When learners are poorly nourished, their performance at school will not be good. They also present with poor immune systems, which predisposes them to many illnesses. It is therefore imperative that learners eat a balanced meal daily.
OBESITY
Obesity is regarded as a Body Mass Index of 30 and higher. Obesity increases the risk of mortality due to non-communicable diseases like type 2 diabetes, cardiovascular disease, and certain types of cancers. Obese learners have been proven to have a poor performance academically as compared to their normal weight counterparts. School children must be taught to eat healthy diets including plenty of fruits and vegetables to let them get used to the healthier lifestyle. Good practices for food safety and wellness promotion Wash your hands with soap and running water before handing fruits and vegetables, especially when eating them raw. Keep food clean and avoid contamination.
Separate cooked foods from fresh. Store at the correct temperature, stay hydrated (drink plenty of water) provision of free, clean and safe water, in public areas, including schools. Provision of school breakfast and or lunch to ensure proper nutrition and food safety. Minimize buying food from restaurants, street vendors and untrustworthy sources to reduce risks of health complications. Limit the intake of sweets and sugary drinks. Eat moderate amounts of fats and oils.
Consume different types of foods to ensure you get a wide spectrum of nutrients. Keep portion sizes in check to ensure you consume the exact amount your body needs without overeating.
It has been proven that nutrition has a direct impact on the academic performance of learners, e.g. high test scores, energy, better school attendance, and a significant decrease in dropout rate. Therefore, it is highly important to ensure a balanced diet is provided regularly to high school learners.
Cheers. Stay healthy, clean and of sound mind.
Letshsego Lovedelia Benjamin is a highly qualified Health and Wellness practitioner who holds a Bachelor of Social Science (B. Soc. Science)
Her extensive medical background is anchored by foundational qualifications in General Nursing and Midwifery. Additionally, she has earned advanced specialized diplomas in Community Health Nursing, Psychiatric Nursing, and Occupational Health Nursing.
Contacts email: letshego.benjamin@gmail.com
