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Eating Food Rich in Organic Nutrients to Transform Energy

Updated on February 4, 2022
Miebakagh57 profile image

A historian, computer geek, and interested in western, alternative and herbal medicine. A health enthusiast, fond of exercise and nutrition.

A Good Food That Fuels the Body



There is nothing better than a person eating good food. Eating good food is fueling the body. The body uses energy from the foods we eat to carry out all its activities. walking, breathing, and sleeping required some energy. An activity like talking, singing, running, and swimming required some energy. To drive a car for over five kilometers, you need to expend some energy.

“Good food is the greatest single factor in securing good health.”-F. Daniel

Our Foods

A close observation shows animals, birds, insects, and reptile feeds on different food. You cannot find an animal or a bird feeding entirely on one specific food. The food items varied significantly. As human beings, we eat assort types of food. In this regard, scientists classified food into two main groups.

  1. According to chemical composition. This is our subject of discussion here.
  2. And, according to special functions in the internal metabolism.

Class of Food

"The constituents of our food can be divided into six classes. These are water, carbohydrate, fat, protein, mineral elements, and vitamins." Professor John Yudkin

Chemical Classification of Foods

The foodstuffs we eat are divided into six groups. They are water, carbohydrate, fat or oil, protein, mineral matter, and vitamin. These are analyzed below.


These are starch and sugar formed by green plants. Examples are brown rice, whole wheat flour, potatoes with their skins, and similar root vegetables like yams, and coco yams. Carbs are again divided into simple and complex carbohydrates: sugarcane, starches, and celluloses. And further into simple sugars like glucose.

Carbohydrates or carbs are very important foods for our bodies. Some are good and some bad. Any carb that is unprocessed like brown flour for making brown bread is a good carbohydrate. The bad ones are in the form of convenience food products. White bread, white rice, white biscuits are all food made with white flour.

Whole food like yam, potato, bean, cocoyam, and tapioca are good carbs. These are chiefly starch.

Good carbs are natural sources of starch and sugar. When eaten in their natural states, they seem to be satisfying. At the same time, they make us not overeat. This is because of its fiber content. A 1 g of carb. will provide you with 3.6 calories.

Fats or Oils

Fats or oils play a special role in fueling the body. They provide more energy than carbs. A 1 g fat will give out twice the energy value of a 1 g of carb or 6 calories.

Fats come from meat, egg yolk, butter, milk, and fatty or oily fish. These are the animal source. Vegetable source are palm oil, peanut oil, sunflower oil, coconut oil, avocado, and olive oil. The cold press versions of these oils are the best because these contain lots of vitamins and mineral elements.

Oils should be noted as liquids at room temperature and pressure. Fats are solids.

Eating fats or oils is very important for good health. It fuels the body for heat, work, and lubricating the internal organs of the body. Again, we need extra fats when the weather is very cold to maintain our body temperature at the optimum level.


A protein gives the same energy output as in one gram of carb. Proteins have a special function to build the body. Our body is at least 16% protein. Protein comes from both animal and plant sources. All the food I mentioned as fat or oil above contains a significant amount of protein. Animal proteins are fish and poultry. Egg white, milk, chicken, and turkey. Vegetable protein comes from the legume, fruits, nuts, seeds, roots, and stems of plants.

Fresh Tilapia

Fresh a good source of proteins
Fresh a good source of proteins | Source


Vegetables are cabbage, carrots, okra, pumpkin, and cucumber. They fuels the body They contain many vitamins, mineral salt, and trace elements. This helps the floral movement of food in the intestines. And in addition, contain anti-oxidant that help destroy disease, germs, bacteria, and cancer in the body.

Vegetables should be eaten on a daily basis. Varied them. You can cook and freeze them in the freezer. You can even keep them raw in the freezer until you need them.

Many vegetables like carrots, potatoes, okra, tomatoes, and are at times confused as fruits or root vegetables. Regardless of their states, they're good for you to eat as nourishments.


Fruits provide also vitamins and mineral matters. Black currant, guava, avocado pear, mangoes, and peach contained antioxidants and destroy cancer cells in the body. Like vegetables, fruits help in bowel movement. Fruits also help the body to enhance immune function. Others fruits are apples, lime, lemons, oranges, grapefruits, pineapples, and tomatoes are sources of complex and simple sugars.

Fruits in addition contain fibers. They help bowel health and movement. Fruits can be eaten as snacks to help control weight.

Some fruits are called super fruits because they contain more nutrients found in other fruits. It's good that one eats fruits regularly for the benefit of the body, especially the immune system.


Water is a vital source of food. It is needed for dissolving food that is properly chewed for absorption into the body cells.

Our body is mostly 70% water. Without water, they can be no life. Every cell, organ, system, and even the hair of the body contain water. The blood contains water to help transport food nutrients to every part of the body. Water is the most important transport system the body contains next to blood.

Eating to Live

I eat good foods to live in. What I eat is what I take into my body, and is what I become. That's a fact. The more we eat, the more we increase in size and weight; and the more we either get older or younger. It is good that you eat enough for your enjoyment and health.

So, besides our main foods of carbs, fats, and proteins, we've got to eat lots of fruits and vegetables regularly. In addition, drink enough water. I don't say lots of water.

Water as a transport agent will carry dissolved food nutrients around every system of the body, affecting the cells positively. It's a lack of water that causes dehydration and constipation.

Serving Size of Fruits and Vegetables

There is at present an agreed standard of serving foods like fruits and vegetables. Five or seven servings of fruits and vegetables per day are basic.

Our Plate has now encouraged eaters to have half fruits and vegetables on their chop plate. The five servings were thought to be not enough nowadays. So the new formula is to double the five portion instead.

Mixed Foods

Eating two or more food has a better advantage over single food. When foods from each class are mixed, the health derived is much better. For example, much can be gained from eating peanuts, beans, lentils, or sweet corn. Each of the food has a carb, fats, protein, mineral salts, and vitamins that supplement one another. Add animal protein and fats like fish and butter, and the 5 or 7 servings of fruits and vegetables to the diet and you have a good and well-balanced meal. From this, we get maximum health benefits.

Most ill-health was the lack of mixing such food kinds of stuff. Civilization has been a culprit in these. We desire or go for fast junk foods, and our health deteriorates.

It helps to prepare or cook one's food. Fruit snacks are easy to prepare with just a few fruits to vegetables. Slices of cucumbers, papayas, guava, lime, avocado, sweet melon, and mangoes can be a good afternoon snack. You can do the same with leafy greens. Then wash it down with a glass of cool water. Sure, you've got your immune improved.

Chew Your Food Thoroughly

Foods should be chewed thoroughly before being swallowed. This action made the food undergo a much easier breakdown in the mouth, and the stomach to churn the masticated foods. This process will make it much easier for glucose to be released from carbohydrates and complex sugars. Actions such as this also break down fats, oils, and proteins into smaller units that the body can use. Mineral salts and vitamins are readily absorbed in the intestine, and cells of our body.

Eating Habit

Eating three times a day plus two snakes is a good eating habit. Provide five or six small chops are eaten. For example, pork or lamb chop, chicken chop, plantain in pepper soup chop, banana chop, fish chop, and so on. Four big meals morning, noon or afternoon and evening is bad. Take your meal to a small proportion.

In the morning, breakfast should not be skipped. When I was in the university, one of my teachers said to us on authority that a cup of warm tea, two slices of buttered bread, an egg, an orange or banana is much better than to start the day on an empty stomach, except one is fasting for a purpose. A good breakfast is a good thing to start the day off.

Your breakfast should consist of a simple meal including fruits, vegetables and nuts, and protein in the form of eggs and fish. It is much better if you take a pre-breakfast of lime or lemon juice in a glass of warm water 45 minutes before the main breakfast meal. This cleansed and rejuvenate your digestive tracts.

A snack of fruits should follow before lunch when you are spent. The energy that you use up is to be replaced. This ensures that our bodies and health are at an optimum level.

What Do You Think?

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Comparing Nutrients in Foods

Nutrient Content
Sweet Corn
13 g
4 g
2 g
70 g
Saturate Fats
4 g
2 g
10 g
77 g
7 g
4 g
36 g

Nutrient Comparison

Fruits and Vegetables are Man's First Foods

A fruit is any product of a plant that contains a seed or nut and is edible and succulent. It can be eaten raw, ripe, or unripe. Fruits come from different types of plants. Some authorities consider nuts and seeds like beans and peanuts as fruits.

Fruits being man’s first food before the addition of birds, fish and meat have a vital protective role in the defense of the body against ill health. They can be eaten as breakfast, lunch, and supper. Hence, some persons resort to just eating only fruits and vegetables, adding seeds and nuts as a supplement.And this is not the place to go into that area called vegetarianism.

The Parts Played by Fruits and Vegetables in Our Diets

Fruits and vegetables play a vital role in the digestion of carbohydrates, fats and oils, and proteins. They also have the function of protecting and preventing disease in our bodies. They contained vitamins and mineral salts to help in releasing energy in the foods we eat. This does not mean carbs, fats, oils, and proteins do not contain these essential nutrients. They do. They help in bowel movement and much more.

These carbs, fats and oils, and proteins leave to themselves in the stomach are at times useless. They could not help themselves in the digestive processes. They need the help of fruits and vegetables to release their energies into their body. The movement in the bowel by peristalsis actions becomes possible because of the presence of fruits and veggies. Otherwise, the result will be constipation.

The Five Servings of Fruits and Vegetables

The rule that half of your food plate contained fruits and vegetables is checked by the 7-13 cups or more servings. You should eat a variety of many fruits and vegetables as much as you can each day. This will give your body an extra edge over colds issues, cancer risks, heart-related diseases, type 2 diabetes and fortify your body against certain ill-health. One serving of fruit is 15 g. Therefore for 13 servings 13 x15 x3.6 calories = 702 calories.

I am not a fruitarian or a vegetarian. I do at times take differing fruits and veggies including nuts and green beans plus some fried sardines and mullets for my breakfast or lunch. The presence of sardines and mullets ensures I have the essential omega fatty acids in my diet. On a Friday which I call my fruit Friday, I eat only fruit and vegetables and drink water. This serves to rejuvenate my digestive system.

Now, how do you see to it that you get 13 cups of fruit serving each day? Fruits are very plentiful during the harvesting seasons. This is the time to get them cheap. You can buy up to 15 different fruits each week in their semi-ripe state. A semi-ripe fruit has much nutritional content and value than fully ripe fruit. That is why an unripe or semi-ripe mango can prevent diabetes Mellitus, but a ripe mango will cause your blood sugar to rise including your blood pressure to some extent.

You should eat many fruits and vegetables with fish and nuts for breakfast, lunch or supper. Your normal meal should contain half of its contents as fruits and veggies but get the 7-13 cups level each week.

Colour Fruits and Vegetables

All said, whether you take the traditional 5 servings or the present 13 servings a day, put much weight on greener fruits and vegetables. They are very low in starch and have low sugar. Cucumbers, watermelon, brussel sprout, all fruits that have a green coloring are low in carbs.

All fruits in red colors should be eaten occasionally. This is because they are very high in sugar. These will raise your blood pressure. Nevertheless, mixing them with eggplant, and any of your favorite greens is harmless. Amber or purple-colored fruits, as well as yellow, should be taken with caution and a few at a time.

Colored fruits.
Colored fruits. | Source

Making Good Food

Have a Sardine

I hold that fruits and vegetables (FAV) are man’s first food. Nowadays, there are certain people that have made fruits and veggies their sustainable meal. They do not add any bird, meat, or fish. They selected their fav wisely. The various combinations of the items give all the carbohydrates, fats and oils, and proteins their body need. Remember nuts and seeds are also fruits. Combine peanuts, green beans or soya beans with lentils or corn will give you as much protein as an egg. What is more, the carbs, fats, and proteins combination are a good source of energy. But our fear is that if we do not take a bite of flesh, we get sick or hungrier.

Okay, have a sardine or mullet which is safer with essential omega-3 and -6 fatty acids. I recall while growing up and experimenting with these various favs, I also regret to say that the energy release from combinations such as above sent me to a doctor. I was just a boy of 24 years back then. Now I know better.

Tinned Sardines

Sardines are heart friendly with their omega-3 and -9 fatty acids.
Sardines are heart friendly with their omega-3 and -9 fatty acids. | Source

Increased Your Eating of Fruits and Vegetables

Our western diets depend more on how high a portion of food is processed. We believe the more processed a food is, the more it is healthy. Unknown to us, as we have realized later to our regret, we end up sick.

Now, scientists are telling us we need to increase our eating of fresh fruits and vegetables, from the relatively five servings to the recent fifteen servings a day. This was not based on theory but on closer observation of common rural dwelling people eating nature’s products and staying free of diseases.

They saw individuals like you and me who take more of these natures goodness are relatively free of the common ill-health like high blood pressure, type 2 diabetes and stroke, certain prostate cancer risks in men, and especially breast and cervical cancer in women. These studies were undertaken over a period of fourteen years

Take a look at the animals. They depend much on natural vegetation. I have not seen a domestic bird, goat, or sheep owner cook a meal for his hen, or goat, or sheep. Fodders and grains are what were provided to these beings.

How to Make Potato Fries

It is easy to make this simple meal that will energize the body. If you do not like potatoes, you can substitute yam or cocoyam for the potato. It is best if you include the skin of the root vegetable in the diet because it contains excellent nutrients.

Good Eating

5 stars for Potato Fries With Fruits And Vegetables

Cook Time

Prep time: 30 min
Cook time: 10 min
Ready in: 40 min
Yields: 2 servings


  • 1 cup sweet potatoe, chipped
  • 1 cup onions, sliced
  • 4 lobes garlic, chopped
  • 1 teaspoon ginger powder, powder
  • 1/2 teaspoon dried chilli, powder
  • 1/4 cup pumpkin leaves, chopped
  • 1 pieces green chilli, chopped
  • 1 pieces red chilli, chopped
  • 1/2 cup fresh tomatoes, sliced
  • 4 small pieces sardines, tinned
  • 1/4 cup garden eggs, sliced
  • 1/2 cup fresh peanuts, whole
  • 8 tablespoon peanut oil
  • 2 pinch salt
  • 1 cup green bean
  • some spice, your favorit


1. Cooking pot.

2. Frying pan.

3. Knife.

4. Empty bowl.

5. Fresh running water.

6. Chopping board.


  1. Wash potatoes in clean freshwater, and scrub the skin off. Then chipped potatoes into smaller chips as shown in the picture. Put in the clean bowl. Wash also the green bean into a separate bowl.
  2. Chipped fresh garlic, ginger and chili into another bowl. Chopped the pumpkin leaves separately. Then sliced the onions, garden eggs and tomatoes into different plates.
  3. Heat stove or cooker and turn to low heat. Wash the frying pan and put on low heat. Put 6 tablespoonfuls peanut oil and 50 ml of water into the cooking pot and pour in the raw potatoes and green bean for 5 minutes.
  4. Put the peanut and sardines into this and cook for 2 minutes. Pour the remaining ingredients and stir thoroughly. Add separate pinch salt, spice, potatoes, and the tablespoonfuls remaining peanut oil and stir again to cook for 2 minutes.
  5. Add the fresh tomatoes and pumpkin leaves and cook for 1 minute. Remove from heat and allow to a lesser warm temperature. Add the garden eggs and stir. It is done. Serves 2 persons.
  6. Serve with a cup or two of black tea.

Chipped Onions

Chipped onions contained good amount of potassium and magnesium.
Chipped onions contained good amount of potassium and magnesium. | Source

Sliced Tomatoes


The Finish Product with a cup of Tea

You can enjoy the product with a cup of tea or your favorite beverage.
You can enjoy the product with a cup of tea or your favorite beverage. | Source


Good health and good eating are for every person. Animals naturally feed on natural products. They eat good foods and a human being is not an exception. A person is not created to feed on highly processed foods. These should be limited for lack of time but the meal is to be supplemented with plenty of fruits and vegetables.


1. Health Science and Physiology for Tropical Schools, by F. Daniel, Oxford University Press, London.

2. Fruits and vegetables are the best.

3. ABC OF NUTRITION, by A. Stewart Truswell, BMJ Books, London.

4. Nutrition: A Consumer's Guide to Good Eating, by Sheila Bingham, CORGI BOOKS.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2014 Miebakagh Fiberesima


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