Dr. Maymunah Yusuf Kadiri 
If your body is the vehicle that carries you through life, food is the fuel and the wrong fuel can make even the most luxurious car cough, sputter, and stall. But holistic nutrition isn’t just about filling the tank; it’s about using the right fuel so the engine purrs, the headlights shine bright, and the journey is smooth for years to come.
Holistic nutrition sees food not just as calories, but as information. A set of instructions that tells every cell in your body how to function. Every bite you take sends a message: heal or harm, energise or exhaust, sharpen or fog.
Food as Your First Line of Defense
Imagine your immune system as an elite security team, standing guard 24/7. When you feed them nutrient-rich foods, such as fresh fruits, vegetables, whole grains, healthy fats, clean proteins, you’re giving them the latest armor, sharp weapons, and solid training. But when you feed them ultra-processed snacks, sugary drinks, and fried, nutrient-empty meals, you’re handing them rusty tools and broken shields.
Research published in The Lancet in 2023 showed that poor diets are now responsible for more deaths globally than smoking. In Nigeria, rising cases of hypertension, diabetes, and certain cancers have a direct link to what we put on our plates daily.
Energy Beyond Coffee
Many Nigerians believe energy comes in a can of energy drink or a triple shot of espresso. The truth? That’s like borrowing money from a loan shark, it gives you a quick rush but demands heavy repayment later in the form of fatigue, irritability, and sugar crashes.
Holistic nutrition focuses on steady, natural energy by balancing macronutrients, the complex carbs for slow fuel release, proteins for repair and stamina, and healthy fats for sustained power. A breakfast of oats topped with bananas and nuts will power you far better than a sugar-coated pastry and coffee.
Mental Clarity on Your Plate
Your brain is only 2% of your body weight but uses up to 20% of your daily energy. That means what you eat directly affects how you think, remember, and focus. Omega-3 fatty acids from fishlike mackerel and sardines are like premium oil for your brain’s machinery. Leafy greens, berries, and turmeric act like cleaners, sweeping away the “mental dust” of inflammation that causes brain fog.
In my psychiatric practice, I have seen patients lift their mood and sharpen their focus simply by upgrading their diet. This is a proof that food is not just physical fuel; it’s mental medicine.
Eating as Prevention, Not Just Treatment
Too often, we treat food as an afterthought until illness knocks. But food can be your daily insurance policy. Antioxidants in colorful vegetables fight cellular rust. Fiber-rich foods like beans and whole grains sweep toxins out of your digestive tract. Fermented foods like ogi (fermented maize porridge) or yoghurt keep your gut, the body’s command center for immunity—in balance.
As the Yoruba saying goes, “Ounje l’oògùn, oògùn l’ounje”—food is medicine, medicine is food.
The Nigerian Table—A Holistic Twist
We don’t need to abandon our beloved dishes; we just need to reimagine them. Swap fried plantains for oven-grilled ones. Choose brown rice or ofada over polished white rice. Load egusi soup with extra vegetables and less palm oil. Enjoy suya, but balance it with fresh cucumber, tomatoes, and onions.
Holistic nutrition thrives on variety, freshness, and moderation—not deprivation.
Five Holistic Nutrition Habits to Start Today
1. Eat the “Rainbow” – Different colours mean different nutrients; aim for 4–5 colours in your meals daily.
2. Hydrate Wisely – Water is the highway for every nutrient; ditch the constant sugary drinks.
3. Chew Slowly – Digestion begins in the mouth; give your body time to absorb every bit of goodness.
4. Mindful Eating – Eat without TV or phone distractions; it improves digestion and satisfaction.
5. Plan Ahead – Healthy eating is easier when your kitchen is stocked with real, whole foods.
Holistic nutrition isn’t a passing diet trend; it’s a long-term love affair with your body. It recognises that the energy to chase your dreams, the clarity to make wise decisions, and the strength to fight disease are built bite by bite.
The food you choose today will either become tomorrow’s medicine or tomorrow’s poison. Choose wisely. Your body will thank you, not just for years, but for decades.
Dr. MAYMUNAH YUSUF KADIRI (aka DR. MAY) popularly referred to as “The Celebrity Shrink,” is a multiple award winning Mental Health Physician, Advocate & Coach. She is the convener of “The Mental Health Conference” and the Medical Director and Psychiatrist-In-Chief at Pinnacle Medical Services, Dr. Kadiri is a dynamic Consultant Neuro-Psychiatrist and a Fellow of the National Post Graduate Medical College of Nigeria (FMCPsych) with almost 20 years’ experience as a practicing Physician.