This easy fluffy banana pancakes recipe yields generous light and airy pancakes, loaded with banana bread flavor. With just a handful of pantry staples and ripe bananas, you can make your dream breakfast come true as often as you want!

Written by: Omojo Emeje

Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to replace nutrients in our bodies with a new supply every day. Water is an important component of nutrition. Fats, proteins, and carbohydrates are all required. Maintaining key vitamins and minerals are also important to maintaining good health. For pregnant women and adults over 50, vitamins such as vitamin D and minerals such as calcium and iron are important to consider when choosing foods to eat, as well as possible dietary supplements.

A healthy diet includes a lot of natural foods. A sizeable portion of a healthy diet should consist of fruits and vegetables, especially ones that are red, orange, or dark green. Whole grains, such as whole wheat and brown rice, should also play a part in your diet. For adults, dairy products should be non-fat or low-fat. Protein can consist of lean meat and poultry, seafood, eggs, beans, legumes, and soy products such as tofu, as well as unsalted seeds and nuts.

Explaining the Concept of Nutrients as Building Blocks

Building blocks include protein for growing babies in utero, for child and adolescent growth, and for repairing damaged skin, blood, and other body parts in adults who aren’t growing. Some parts of the body are replaced regularly, like blood and skin, so even adults are building new body parts regularly. Calcium is also a building block for building bones. Iron is a building block for blood. Since blood cells only last a few months, the body constantly needs more iron and protein to make new blood.

Good nutrition also involves avoiding certain kinds of foods like:

✓Sodium is used heavily in processed foods and is dangerous for people with high blood pressure.

✓ Adults are advised to consume less than 300 milligrams (mg) per day of cholesterol (found in meat and full-fat dairy products among others).

✓Fried food, solid fats, and trans fats found in margarine and processed foods can be harmful to heart health. Refined grains (white flour, white rice).

✓ Refined sugar (table sugar, high fructose corn syrup) are also bad for long-term health, especially in people with diabetes.

✓ Alcohol can be dangerous to health in amounts more than one serving per day for a woman and two per day for a man.

The effective management of food intake and nutrition are both key to good health. Smart nutrition and food choices can help prevent disease. Eating the right foods can help your body cope more successfully with an ongoing illness. Understanding good nutrition and paying attention to what you eat can help you maintain or improve your health.

NUTRITION DEFICIENCIES

Even when you are getting enough to eat, if you are not eating right , you are still at risk for certain nutritional deficiencies. Also, you may have nutritional deficiencies due to certain health or life conditions, such as pregnancy, or certain medications you may be taking, such as high blood pressure medications. People who have had intestinal diseases or had sections of intestines removed due to disease or weight loss surgery also may be at risk for vitamin deficiencies. Alcoholics are also at high risk of having nutritional deficiencies.

One of the most common nutritional deficiencies is iron deficiency anemia. Your blood cells need iron in order to supply your body with oxygen, and if you don’t have enough iron, your blood will not function properly. Other nutritional deficiencies that can affect your blood cells include low levels of vitamin B12, folate, or vitamin C.

Vitamin D deficiency may affect the health of your bones, making it difficult for you to absorb and use calcium (another mineral that you may not be getting enough of). Although you can get vitamin D by going out in the sun, many people with concerns about skin cancer may end up with low levels of vitamin D by not getting enough sun.

Eat right and stay healthy!!

Written by: Chiamaka Nwoko

This recipe for a mixed berry smoothie is a refreshing and healthy combination of fruit and yogurt that’s kid-approved and super easy to make! Smoothies are a great choice for breakfast or as a  mid-day snack.

NUTRITION

Did you know??

Spinach is notable amongst other green leafy vegetables. It is a low-calorie food full of nutrients that are good for your body in several ways. From strengthening the immune system, to building body defense, to supporting your cardiovascular health, to cutting off risk of iron deficiency, to fighting free radicals, to wound healing, and to so many more.

Spinach also helps increase water in the body. You might really think drinking water is the only way to keep the body hydrated. But food rich in water can help you reach that goal too. Spinach is a vegetable that’s nearly all water.

Add spinach to your diet and your body will tell you! ?

Written by: Chiamaka Nwoko.

Ingredients

Written by Omojo Emeje

Source: Macheesmo

Fried remains the best thing to do with leftover rice. The slightly dried out rice will absorbed more of the flavors and crisp up slightly as is cooks. Something fresh rice could never do. Rather than soy sauce like a traditional Chinese fried rice would use, Thai fried rice uses fish sauce. A sauce called, prik nam pla, which is fish sauce and Thai red chilis, is used in the dish and served along with it as an additional garnish. Mix the sauce together before prepping the rest of your ingredients to give it time to develop flavor.