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Tuesday, February 19, 2019

Nigerian Food | How To Develop Healthy Eating Habits In Nigeria

nigerian food
You are what you eat!

Nigerian Food | How To Discover Healthy Nigerian Food Menu To Stay Healthy

You must have heard it several times without number even here on Natural Remedy Lab, the role of healthy eating in promoting wellness and fitness. Choosing healthy foods will go a long way in improving your general well-being and you will definitely be free from all infectious diseases. On this post, you will learn more about facts you need to know about healthy eating in Nigeria.

Nigerian Food Menu: Why Is Healthy Eating In Nigeria Important?

The role of healthy eating is to improve your health and help prevent diseases. It is a natural way of turning your food into medicine; a situation whereby all the essential nutrients your body needs are gotten from what you eat and drink rather than from medicine and supplements.

Nigerian Food Menu: How Costly Is Healthy Eating In Nigeria?

Healthy eaten is not as costly as you think; it is even cheaper and has both short and long term benefits. What you eat and drink should be influenced by what is available in your community.

You don’t have to opt for imported fruits and vegetables when you have those that are locally available. Choosing locally available fruits, vegetables and other organic foods gives you a cheaper alternative and are even super for your health needs.

Healthy Eating In Nigeria - How Many Calories Do I Need?

What determines the amount of calories you need is based on your physical activities level, age, height, weight and other health considerations such as whether you are pregnant or breastfeeding. On a general note, an average woman may need 2,000 calories daily and 2,500 calories for men.

Healthy Eating In Nigeria - What Does Healthy Eating Look Like?

For your food to be healthy, it has to be organic and be from the following food sources: fruits, vegetables, whole grains, protein and diary to mention a few. If you maintain this eating habit for a long period of time, you will notice a significant boost in your health.

Nigerian Food Menu : What To Eat!

 Fruits & Vegetables

Eat more of fresh fruits and vegetables daily, you may also fill about half of your plate with fresh fruits and vegetables. You can try different types interchangeably at different times of the day.


You should eat more foods that will give you healthy protein. Foods like seafood, lean meats, poultry, eggs, legumes, nuts, seeds, & soy products should always be on your plate.


Do not allow a day pass without eating whole grains, food like brown rice, whole grains, brown rice, whole wheat pasta, & whole wheat bread


You need to drink not less than 3 cups of diary daily. You need more of milk, cheese, soymilk, fortified cereals, and some vegetables to boost your calcium for good bone health.


Your cooking oil should be an healthy choice, you should opt for heart friendly oils from plants e.g olive oil, and avoid solid fats like butter or margarine.

Nigerian Food Menu - What To Avoid

You should avoid foods with added sugar, high sodium, and trans fat. Do not eat more calories more than your body need to avoid obesity.

Does Healthy Eating Include Specific Diet Or Type Of Food?

Healthy eating is a combination of nutrients to improve your general well-being. You don’t have to restrict yourself to specific type of food or pattern of eating but you should rather eat varieties of healthy foods with the right proportion at different time interval.

What Are The Importance Of Healthy Eating In Nigeria?

The foods and drinks you consume are what forms the building block of your cell, if you eat more of junk or toxic foods; your body will be exposed to distress, but making an unhealthy choice will make you healthy. Healthy eating help you to do the following:

  • Improve brain and body function
  • Provides the essential nutrients
  • It helps maintain healthy weight
  • It lowers the risk of diseases especially heart disease and diabetes

Nigerian Food Menu - What Unique Nutritional Needs Do Women Have?

Women need more of certain nutrients especially during pregnancy, breastfeeding or menopause.

Calories Need

Generally, women need fewer calories than men because they have less muscle, body fat and are usually smaller compared to men. The average calorie for women ranges from 1,600 to 2,400 calories per day

Vitamin & Minerals Needs

Women need more of calcium, iron and folic acid

Reproductive Health

Women often need higher nutritional needs during different stage of life such as during pregnancy, breastfeeding or after menopause.

Health Problems

Celiac disease, lactose intolerance, iron deficiency, anemia, and other vitamins & mineral deficiency are more likely to occur with women.


Women tend to burn fewer calories and process some nutrients or substances differently.

Nigerian Food Menu - How Do My Nutritional Needs Change Throughout Life Stages?

The nutritional needs may change from different stages of life:

During The Teen Years

Girls often eat fewer calories than boys; getting the right calories help the teenager stay healthy. The important nutrients include calcium for strong bones and prevention of osteoporosis. Girls need more iron than boys for blood health; other nutrients include energy, protein, vitamins and minerals.

Young Adults

Young adults who are still growing and developing need more calories to support their growing and developing bodies. It is however important for them to increase their physical activities to maintain healthy weight.

Before & During Pregnancy

Women need more of protein, calcium, iron & folic acid before and during pregnancy. The amount you need also varies depending on nutrients. Talk to your doctor as regards the right nutrients before and during pregnancy.

During Breastfeeding

Women need balance diet and drink more water while nursing. What you eat will determine the energy, protein and other vital nutrients inside your breast milk.

After Menopause

After menopause, women have lower estrogen level which is a risk factor for developing chronic diseases such as heart diseases, stroke, diabetes, & osteoporosis {a condition that makes the bones to weaken and break easily}. During this stage, women may need more of vitamin D and calcium.

Nigerian Food Menu - How Much Fiber Should I Eat?

Dietary fiber or roughage mostly comes from plants and cannot be digested by the enzymes in our body. You can get fiber from fortified cereals, whole grain bread, fruits, leafy greens and nuts. Not eating enough fiber can lead to constipation and other health concern.

Healthy Eating In Nigeria - Why Is Seafood Good For Women’s Health?

You need to eat more of seafood because it is a good source of omega-3 fatty acid. Omega 3 fatty acid helps prevent heart diseases, premature birth, promote growth & development of the fetus and improve health of breastfed infants. Good sources of omega 3 fatty acids include seafood, nuts, or fish supplements.

Hope This Post On Healthy Eating In Nigeria Was Helpful; Kindly Share To The World!!!

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