The age-old saying “health is wealth” rings true, and Nigerians are increasingly recognizing the importance of healthy eating habits to improve their overall well-being. This guide explores the key aspects of healthy eating in Nigeria, highlighting both traditional dietary patterns and modern nutritional recommendations. This healthy eating habit will, in no way displace any of the delicious foods you love to eat.
The Nigerian Dietary Guidelines
Nigeria recognized the importance of providing dietary guidance to its citizens and began developing its dietary guidelines in 2000, publishing them in 2001. These guidelines are designed for all healthy Nigerians and offer specific recommendations for different population groups.
The Nigerian food guide is visually represented as a food pyramid, which categorizes foods into five main groups:
- Base: Bread, grains, and tubers, forming the foundation of the diet.
- Second Level: Vegetables and fruits, emphasizing their consumption at every meal.
- Third Level: Eggs, fish, meat, and dairy, advocating for moderate intake.
- Top: Oils, fats, and confectionery, recommending sparing consumption and limiting confectionery to rare occasions.
Several key messages accompany the food pyramid:
- Total food intake should align with an individual's level of physical activity, with those engaged in manual labor requiring more food than those with sedentary jobs.
- Limit fat intake from animal foods.
- The diet should be diverse, encompassing cereals, legumes, roots/tubers, fruits, vegetables, fish, lean meat, and local cheese (wara).
- Limit intake of salt, bouillon cubes, and sugar.
Understanding the "Typical" Nigerian Diet
Studies often refer to a ‘typical’ or ‘habitual’ Nigerian diet, but defining this diet requires a deeper look. Research indicates that the traditional Nigerian diet is generally high in carbohydrates and fibre, with low-to-moderate fat content and relatively low protein levels.
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Macronutrient Distribution
The 2018 Living Standard Measurement Survey (LSMS) reveals that carbohydrates continue to be a primary source of calories for Nigerians, accounting for approximately 69% of daily energy intake. This is higher than averages in high-income countries like the UK, US, and France.
In terms of fat and protein consumption, fats comprise slightly more (22%) and protein slightly less (9.3%) of the daily energy intake of Nigerians compared to the mean sub-Saharan African diet (19% and 9.8%, respectively).
Common Food Sources
The most commonly consumed carbohydrate sources in Nigeria include various grains, with unrefined grains being slightly more popular than refined ones. Starchy tubers like cassava are also widely consumed.
Palm oil and groundnut oil are the most popular fats and oils. Nuts, pulses, fish, and shellfish are the most frequently consumed protein sources, with meat also being a significant part of the diet for many households.
Specific Foods in the Nigerian Diet
Carbohydrates: Rice is the most frequently consumed carbohydrate source, followed by bread, garri (pounded cassava), sorghum, and maize. Yams are the most common root and tuber.
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Proteins: Beef, fish, and chicken are the most frequently consumed animal protein sources. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, plus that fishes are high in omega-3 fatty acids or the “good” fats. There are hundreds of fish species in Nigeria. If you don’t like catfish you can try Mackerel, Cod or Tilapia.
Vegetables: Onions, peppers, tomatoes, and okra are the most popular vegetables. Eggplants and green leafy vegetables like jute mallow, water leaf, bitter leaf, cocoyam, and spinach leaves are also widely consumed. Carrot/green beans is a perfect combination and they are pretty cheap this season. That is plain tomato stew with turkey meat. Simple right? Just slice the carrot/green beans and add them while you are boiling the rice.
Fruits: Watermelon, oranges, tangerines, mangoes, bananas, apples, pawpaw (papaya), coconuts, pineapples, and guava are among the most consumed fruits.
Typical Nigerian Meals
A typical Nigerian meal often consists of a grain or starchy vegetable accompanied by a "sauce" or "soup." Rice, either boiled or jollof (cooked with tomatoes, onions, and spices), is a common staple. "Swallows," which are pounded or pureed grains or starchy vegetables that are swallowed without chewing, are also popular.
The "sauce" or "soup" is a stew made with various ingredients, including onions, tomatoes, peppers, vegetables, oil, meat, fish, or crayfish, along with seasonings. Examples include ewedu soup, afang soup, edikang ikong, pepper soup, egusi soup, and efo riro.
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Fried foods like pof-pof (doughnuts), akara (fried bean cakes), and dodo (fried plantain) are also traditionally popular, especially as snacks.
Health Benefits and Concerns
The Nigerian diet has both positive and negative aspects from a health perspective.
Positive Aspects
- High in Fiber: The traditional diet is high in fiber, which has been linked to protective effects against colon cancer, high cholesterol levels, and diabetes.
- Nutritious Vegetables: Green leafy vegetables, which are commonly consumed, are rich in essential nutrients.
- Relatively Healthy: A review of dietary quality in 187 countries ranked Nigeria relatively high in the consumption of healthy food items and low in the consumption of unhealthy items.
- Low Diet-Related Deaths: Nigerians have experienced a low proportion of diet-related deaths and disability-adjusted life years compared to other countries.
Concerns
- Vitamin A Deficiency: There are concerns about adequate vitamin A intake, with some studies estimating that a significant percentage of children are deficient. However, others argue that the consumption of green leafy vegetables and palm oil can provide sufficient beta-carotene, a precursor to vitamin A.
- High Carbohydrate Reliance: The diet's heavy reliance on carbohydrates and frequently low dietary diversity are also areas of concern.
The Nutrition Transition in Nigeria
Nigeria, like many modern economies, is experiencing a dietary transition characterized by increased consumption of energy-dense foods, such as animal-sourced foods, plant oils, and sugars, at the expense of traditional whole cereals and pulses. This shift is often accompanied by a rise in non-communicable diseases (NCDs).
Healthy Nigerian Foods to Include in Your Diet
Incorporating healthy indigenous Nigerian foods into your diet can provide numerous health benefits. Here are a few examples:
Moin-Moin/Moi Moi: This Nigerian beans pudding cake is made from ground beans mixed with oil, onions, peppers, and spices. It is a versatile dish that can be eaten for breakfast, lunch, or dinner. Moin Moin is an excellent source of antioxidants and its essential properties, including fiber, protein, B vitamins, iron, magnesium, potassium, copper, zinc, and selenium. It improves blood circulation, boosts heart health, aids digestion, prevents anemia, improves bone and muscle health.
Ofada Rice: This local, unpolished brown rice is grown primarily in Ogun State, Southwestern Nigeria. It is rich in essential minerals like magnesium, phosphorus, zinc, and folate, and has a high fiber content. Ofada rice contains an appreciable amount of selenium which has been found to be effective in fighting colon and breast cancer.
Unripe Plantain Pottage: This variant of yam pottage is made with unripe plantains and vegetables, meats and seafood. Unripe plantain pottage is a delicious and healthy meal that is easy to make and recommended by nutritionists for many healthy diet plans. The health benefits of unripe plantain pottage include boosting the immune system, aiding digestion, providing the body with adequate energy,preventing anemia and controlling blood sugar (which makes it great for diabetic patients).
Fish: Fish, when compared with meat appears to be a healthier alternative.
Chicken and Less Red Meat: If you have the money, eat more chicken and less red meat. Red meats (beef, pork, and lamb) have more cholesterol and saturated fat (the bad fat) than chicken. Cholesterol and saturated fat can raise your blood cholesterol and cause heart disease.
Garlic: However, garlic has a list of gory health benefits that are not easily disputable. But you will do yourself lots of good by incorporating them into your diet.
Ginger: Ginger can single-handedly save your sex life (for married folks). I use fresh ginger; I pound or blend them.
Crafting a Healthy Nigerian Meal Plan
Crafting a well-balanced Nigerian meal plan requires integrating local ingredients and modern nutritional principles to support overall health and well-being. Nigerian cuisine is characterized by its use of fresh vegetables, grains, legumes, fruits, meats, and spices. Staple foods such as rice, yams, cassava, plantains, and beans form the foundation of many meals.
A well-crafted Nigerian meal plan embraces the richness of local cuisine while promoting health and wellness. By balancing traditional foods with modern nutritional insights, it is possible to create meal plans that are not only culturally appropriate but also nutritionally adequate.