Healthy eating is often underemphasised in Nigeria, despite its vital role in supporting growth and overall well-being.
It involves consuming a variety of nutritious foods that nourish the body and promote good health.
Nigeria’s economic situation has made healthy eating seem expensive, but not impossible. A practical approach is to focus on healthy eating on a budget, rather than simply eating whatever is available.
While it’s true that healthy eating may seem like a luxury to many Nigerians due to rising food prices, it should still be prioritised because of its numerous health benefits. With a little planning and creativity, it is entirely possible to maintain a nutritious diet without breaking the bank.
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Why Eating Healthy Matters
Health is wealth! Remember this always.
Sometimes we think of just filling up the stomach without considering the nutritional value of what we consume. A healthy diet has been proven to be essential for the overall well-being of a person.
Healthy eating comprises having the major groups of food in one meal. This means a healthy diet containing carbohydrates, proteins, vitamins, healthy fats, vegetables of various colours and water.
Healthy eating improves heart health.
It reduces the risks of heart disease and cancer. It also improves your mood, I mean, you know how you feel when you eat something good.
Healthy eating improves your gut health, boosts good memory and strengthens teeth and bones.
In essence, what we consume can affect our health either positively or negatively. Hence, if you want a positive impact on your health, incorporate a healthy diet into your lifestyle.
Smart Tips for Healthy Eating on a Budget
1. Plan your meals
Start by researching how to eat healthy. Get a list of the food that interests you and start planning. Now you can be creative in your planning since you have an idea of what a healthy diet entails. Planning your meals for a week helps save money and prevents impulse buying.
2. Buy Local and Seasonal Produce
There are locally grown fruits and vegetables like ugu (fluted pumpkin leaves), scent leaves, okra, mangoes and carrots in Nigeria which are affordable and highly nutritious. Include them in your diet for a balanced meal.
3. Embrace Nigerian Staples
Invest in traditional foods like beans, rice, yam, potatoes, garri and plantain instead of burgers and the like, which are unhealthy.
4. Buy in Bulk
This saves you money in the long run. You can join groups that buy in bulk and share amongst themselves, this will help reduce the burden of buying it alone.
5. Cook at Home
This cuts the cost you spend eating out and helps divert your money to eating healthy. You get to have control over the ingredients you use, the portion size you make and the cooking methods when you cook at home. You can always store the excess in the refrigerator.
Additionally, home cooked meals (leftovers) can be repurposed in order to avoid waste.
6. Limit Processed Foods
Processed foods like soft drinks, instant noodles and packed snacks are less nutritious and could be detrimental to health.
7. Reduce red meat
Opt for eggs, fish, or plant-based protein like beans for a healthier lifestyle.
Weekly Budget-Friendly Healthy Eating Menu (Sample)
| Day | Breakfast | Lunch | Dinner | Snack (Optional) |
| Monday | Oats with banana and groundnuts | Brown rice + steamed ugu + mackerel fish | Unripe plantain + efo riro (vegetable soup) | Boiled corn or roasted groundnuts |
| Tuesday | Moi moi + pap (akamu) | Yam porridge with vegetables | Okro soup + amala (small portion) | Sliced pawpaw or watermelon |
| Wednesday | Akara + whole wheat bread | Beans + plantain | Egusi soup (with ugu) + fufu | Cucumber and carrots |
| Thursday | Boiled egg + sweet potato | Ofada rice + pepper sauce + boiled egg | Oha soup + semovita | Garden egg with peanut butter |
| Friday | Smoothie (banana, tiger nut, oats) | Yam + garden egg sauce | Efo riro + brown rice | Coconut or tigernuts |
| Saturday | Beans + pap | Okro soup + unripe plantain | Moi moi + salad | Small handful of cashews |
| Sunday | Plantain + scrambled eggs | Afang soup + garri | Fried rice (moderate oil) + grilled chicken | Apple or orange |
Final thoughts
Eating healthily on a budget is possible for all Nigerians—with the right mindset and approach. Good nutrition should be accessible to everyone; it’s not a privilege reserved for the wealthy. Start small by incorporating the tips mentioned above into your daily routine. Cheers to good health—and remember, health is wealth.
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