Introduction
We’ve all seen the food chart — a neat breakdown of carbohydrates, proteins, fats, vitamins,
minerals, fiber, and water. It’s the kind of diagram you memorized in school, maybe even labeled
in an exam. But how often do we stop to think about what these classes really mean outside of
the textbook? In everyday life, where affordability, culture, accessibility, and health intersect,
food isn’t just a subject; it’s a survival tool, an economic driver, and sometimes, even a silent
threat.
This article isn’t here to repeat what you already know. Instead, let’s take a closer look at the
major food classes through the lens of real-world relevance, recent data, and the evolving
science of nutrition.
1. Carbohydrates: Energy, But at What Cost?
Carbohydrates are our primary source of energy — they power everything from brain function to
physical activity. But it’s no longer enough to say “eat more carbs.” The kind of carbohydrate you
consume matters.
Refined carbs, like white rice, white bread, and sugary snacks, are heavily consumed across
Nigerian households. These foods release glucose quickly into the bloodstream, which can lead
to spikes and crashes in energy. Long-term, diets high in refined carbohydrates have been
linked to increased risks of type 2 diabetes and obesity.
In contrast, complex carbs — such as unripe plantains, brown rice, millet, sweet potatoes, and
fonio (acha) — are digested more slowly, providing sustained energy and improving satiety.
These are also richer in nutrients and fiber.
According to the World Health Organization, adults should derive 45–65% of their total energy
intake from carbohydrates, with a strong emphasis on whole grains and fiber-rich foods. For
many, that means rethinking what’s on their plate.
2. Proteins: More Than Meat
Protein is often thought of as meat — beef, chicken, or fish. But the conversation around protein
must expand, especially in the context of affordability and malnutrition.
Protein helps build and repair body tissues, supports immune function, and plays a key role in
enzyme and hormone production. Yet protein deficiency is still a serious issue, particularly
among children. According to UNICEF, over 30% of Nigerian children under 5 suffer from
chronic malnutrition, with protein-energy malnutrition (like kwashiorkor) still prevalent in
low-income communities.
The good news? There are plenty of accessible plant-based protein sources. Beans, lentils,
groundnuts, soybeans, moringa leaves, and egusi seeds are all nutrient-dense options that can
be incorporated into local meals. For communities where animal protein is expensive or
unavailable, these foods can close the gap.
3. Fats: Not the Enemy
Fats have had a complicated reputation. While it’s true that excess fat can lead to health issues,
fat is not the villain it’s often made out to be. It’s essential for hormone production, brain
development, and the absorption of fat-soluble vitamins (A, D, E, and K).
The key is to understand the type of fat you’re consuming:
● Saturated fats (found in red meat, butter, and palm oil) should be eaten in moderation.
● Unsaturated fats (from avocados, nuts, olive oil, and groundnut oil) are heart-friendly
and beneficial.
● Trans fats, on the other hand, are harmful. Found in many processed snacks and
margarine, these have been linked to an increased risk of heart disease.
In 2020, the WHO called for a global ban on industrially produced trans fats, yet many low- and
middle-income countries, including Nigeria, are still in the process of implementing and
enforcing these standards.
4. Vitamins and Minerals: Micronutrients, Major Impact
Vitamins and minerals might be required in small quantities, but their impact is enormous. They
regulate nearly every bodily process, from bone development to immune defense and vision.
Vitamin A, for example, is vital for healthy eyes and immune strength. Yet, nearly 30% of
preschool-aged Nigerian children are deficient, a figure that contributes to preventable blindness
and weakened immunity. Foods like red palm oil, sweet potatoes, carrots, and dark green
vegetables (like ugu) are excellent sources.
Iron deficiency, another widespread issue, leads to anemia, especially in women and children.
Leafy greens, beans, liver, and fortified cereals are essential dietary sources.
Promoting food diversity — eating a variety of colorful fruits and vegetables — remains one of
the most effective ways to ensure micronutrient sufficiency.
5. Water: The Forgotten Essential
Water doesn’t often get its spotlight in nutrition conversations, but it’s arguably the most
important nutrient of all. It aids digestion, regulates body temperature, transports nutrients, and
flushes out toxins.
Dehydration can impair brain function, cause fatigue, and affect mood. While we often hear the
advice to drink “eight glasses a day,” needs vary by person, activity level, and climate. In
Nigeria’s heat, for instance, hydration needs may be higher.
It’s also important to note: water quality matters. Contaminated water is a major source of
disease; safe, clean water should be considered a part of the nutrition infrastructure.
6. Fiber: Often Ignored, Always Needed
Fiber isn’t glamorous, but it’s powerful. It keeps digestion smooth, reduces cholesterol, controls
blood sugar, and promotes satiety, helping prevent overeating.
Sadly, most diets in urban Nigeria lack sufficient fiber due to the rise of ultra-processed foods.
Yet traditional staples — like okra, beans, corn, vegetables, and whole grains — offer an
excellent source of both soluble and insoluble fiber.
Health organizations recommend 25–35 grams of fiber daily for adults. However, it’s not about
counting grams. It’s about consuming more real, unprocessed foods.
Conclusion: From the Classroom to Your Kitchen
The classes of food are more than exam topics. They are building blocks of health, growth, and
longevity. But understanding them requires more than definitions. It means recognizing how
lifestyle, affordability, access, and food culture affect what ends up on your plate.
In a country where both malnutrition and lifestyle diseases are on the rise, the goal should be
clear: make informed food choices, diversify your meals, and see food as a powerful tool, not
just for nourishment, but for transformation.
So yes, the textbook was right. But now, it’s time to go beyond it.
