Introduction
You are what you eat. If you eat healthily, you will be healthy. Hippocrates famously said, “Let food be thy medicine or medicine shall be thy food.” This guide aims to help Nigerians use local diets to prevent diseases effectively.
Benefits of a Healthy Diet
While proper hygiene prevents infectious diseases like cholera, a proper diet is key to preventing non-communicable diseases such as hypertension, obesity, and diabetes. Factors like calorie content, antioxidants, low glycemic index, and proper water-salt balance contribute to these benefits.
Core Principles of Healthy Nigerian Eating
- Eat a Balanced Diet
A balanced diet contains essential nutrients from all 5 food classes in the right proportions. Nigerian staples include carbohydrates (yam, rice, amala), proteins (beans, fish, crayfish), fats and oils (groundnut oil, melon), and vitamins and minerals (leafy vegetables like ugwu and fruits like oranges and bananas). A balanced diet combines foods intelligently to get the best of all
- Consume Local Superfoods
Superfoods are nutrient-rich and low in calories. Examples include unripe plantains (less calorie-dense than yam and rich in iron), fish (rich in omega-3 fatty acids for heart health), okra, bitter leaf, Moringa, locust beans, and walnuts.
- Reduce Processed Foods
Processed foods are high in sugar, sodium, and unhealthy fats. Opt for homemade meals, wholegrain bread, ofada rice, honey, and fresh snacks like fruits or Zobo (Hibiscus tea). Avoid soft drinks, fried snacks, and excessive white sugar.
- Control Your Portion Size
Large portions are common in Nigeria. Use a bowl instead of a flat plate, eat slowly, and pair meals with water, fruits, and vegetables to feel full without excess calories.
- Mind Your Seasoning
Reduce salt intake to less than a teaspoon daily, as recommended by the WHO. Replace salt with alternatives like crayfish, turmeric, or monosodium glutamate (MSG). Reduce frying and opt for boiling fish or meat to cut oil consumption.
A balanced Nigeian meal
Conclusion
Start eating healthy today. Take a small step this week, like reducing frying oil or cutting back on salt. Keep building these habits, and soon you’ll enjoy the benefits of a healthier lifestyle.
We’d love to hear from you—share your favorite healthy Nigerian recipe in the WhatsApp group!
