Kai! Laugh wan kill me die. Some mothers do have 'em. Oya, dieticians in the house over to una.

Eat fruits and vegetables!

In this information age, all we need is access to the Internet, a Computer and few minutes of our time to spare to do some research to get the information we are looking for. Somebody suggested you eat fruit and vegetables; the vegetable he is recommending is not served in many Nigerian restaurants. It is not what we know it to be in Nigeria. Check out this webpage for help: http://www.helpguide.org/life/healthy_eating_diet.htm

Chai, na wa o.

It is very very easy to get a balanced diet in Lag. Eat lots of fruits and vegetable especially vegetable soup. shikana

Well, ur lucky fast foods carry enuff health options. You can have salads, with chicken and lave the rice, you can have vegetable soup with garri ( garri has fibre), you can have lots of fruits, beans is also a health y option. You can boil eggs for yourself with brwn bread toasted.hmmm, thats all i can think of now.

For breakfast try pap and beanballs.

You can't mention balanced diet and Naija food in one breath.

Princek12:

You can't mention balanced diet and Naija food in one breath.

for real! Na so so 'hard' food

eat the hausa diet === milk and soya beans + suya for a month

the problem is many people like to eat heavy stuff thinking it will sustain them for several hours under the sun

Stop worrying yourself about diets. Cut whatever you eat in half/quarters and spread it out such that you eat like 5 times a day.'
Have you noticed that most in-shape people eat all the time! They eat reasonable portions. It helps your metabolism big time. Here's why it pays to listen attentively during Biology class.

phuck_NL:

Stop worrying yourself about diets. Cut whatever you eat in half/quarters and spread it out such that you eat like 5 times a day.'
Have you noticed that most in-shape people eat all the time! They eat reasonable portions. It helps your metabolism big time. Here's why it pays to listen attentively during Biology class.

i quite agree with you, that's the technique body builders use. But they make sure there's high quantity of protein and vitamin for each meal.
I think getting a balanced diet is not difficult in naija if you have the time and patience. But it's still preferable if you cook them yourself

Dude

go and eat your vegetables and stop shouting here

If to say I be dietitian now

If you look in your primary four basic science text book you'll see a list of the food classes and examples of each (eg fish is protein).
Then proceed to your mama put and select the appropriate combination.

It sounds like you're a guy, so keeping this in mind, here we go,

Breakfast

1 cup Oatmeal (Quaker Oats)
1 Boiled Egg (don't eat the yolk)
1 glass orange juice/1 Medium Grapefruit


Snack
Some carrots (3-4 small ones)
1 Apple


Lunch
1 Serving of coleslaw
Chicken
1 slice of wheat bread


Snack
A handful of groundnuts
water


Dinner
Baked chicken
simple salad i.e. lettuce, cucumber, tomato, corn (whatever you like) - 2 cups
1 cup of brown rice
Water


Try that for starters, let me know if you need more,

General Ideas
- Carrot/Apple/Yogurt salad (check online for recipe, but this is a favorite of mine, if you eat with 2 slices of wheat bread, it'll fill you up)
- Eat more fiber
- I eat yogurt everyday (protein), plus milk products as long as it is low/non fat are pretty healthy)
-- limit white stuff (bread, rice, yam, potatoes). With that being said, if you must eat any of the above, choose potatoes over yam, eat ofada rice (isn't manufactured and takes longer to digest unlike white bread, also has some fiber)
- Eat more protein i.e. beans, chicken, FISH (limit red meat, if you can to none at all or once or less a week)
- Eat lots of veggies and fruit (pick grapefruit, oranges, pears, apples over bananas and pineapple for obvious reasons)
- YOU MUST EXERCISE if you don't already (20 or more minutes of daily walking is perfectly enough)
- Veggies - efo riro w/fish, any naija vegetable soup will do, try not to use palm oil in cooking.
- Avoid vegetable oil - try soybean oil instead
- Boil plaintain instead of frying, trying almost ripe, with efo riro and plenty of fish
- Limit fried food, boil or bake instead - fish, potatoes, chicken, etc.
- Make coleslaw w/as little mayo as possible.

*******This is just my own personal diet, nothing professional***

simiad:

It sounds like you're a guy, so keeping this in mind, here we go,

Breakfast

1 cup Oatmeal (Quaker Oats)
1 Boiled Egg (don't eat the yolk)
1 glass orange juice/1 Medium Grapefruit


Snack
Some carrots (3-4 small ones)
1 Apple


Lunch
1 Serving of coleslaw
Chicken
1 slice of wheat bread


Snack
A handful of groundnuts
water


Dinner
Baked chicken
simple salad i.e. lettuce, cucumber, tomato, corn (whatever you like) - 2 cups
1 cup of brown rice
Water


Try that for starters, let me know if you need more,

General Ideas
- Carrot/Apple/Yogurt salad (check online for recipe, but this is a favorite of mine, if you eat with 2 slices of wheat bread, it'll fill you up)
- Eat more fiber
- I eat yogurt everyday (protein), plus milk products as long as it is low/non fat are pretty healthy)
-- limit white stuff (bread, rice, yam, potatoes). With that being said, if you must eat any of the above, choose potatoes over yam, eat ofada rice (isn't manufactured and takes longer to digest unlike white bread, also has some fiber)
- Eat more protein i.e. beans, chicken, FISH (limit red meat, if you can to none at all or once or less a week)
- Eat lots of veggies and fruit (pick grapefruit, oranges, pears, apples over bananas and pineapple for obvious reasons)
- YOU MUST EXERCISE if you don't already (20 or more minutes of daily walking is perfectly enough)
- Veggies - efo riro w/fish, any naija vegetable soup will do, try not to use palm oil in cooking.
- Avoid vegetable oil - try soybean oil instead
- Boil plaintain instead of frying, trying almost ripe, with efo riro and plenty of fish
- Limit fried food, boil or bake instead - fish, potatoes, chicken, etc.
- Make coleslaw w/as little mayo as possible.

*******This is just my own personal diet, nothing professional***

u have done well bross
this will do

simiad:

It sounds like you're a guy, so keeping this in mind, here we go,

Breakfast

1 cup Oatmeal (Quaker Oats)
1 Boiled Egg (don't eat the yolk)
1 glass orange juice/1 Medium Grapefruit


Snack
Some carrots (3-4 small ones)
1 Apple


Lunch
1 Serving of coleslaw
Chicken
1 slice of wheat bread


Snack
A handful of groundnuts
water


Dinner
Baked chicken
simple salad i.e. lettuce, cucumber, tomato, corn (whatever you like) - 2 cups
1 cup of brown rice
Water

Sounds like a diet for fashion models.

1 Boiled Egg (don't eat the yolk)

how i go chop egg without yolk.


419 diet

Snack
A handful of groundnuts
water

see sufferhead

bawomolo:

how i go chop egg without yolk.

[size=8pt]I tried it once mehn and it wasnt easy oh! Esp if you are tryin 2 separate it whn its raw. D thing go just dey draw anyhow[/size]

simiad:


- Veggies - efo riro w/fish, any naija vegetable soup will do, try not to use palm oil in cooking.

Thats the hard one for me! Cookin soup without palm oil. Is there a safer alternative?

Anyways here's my small contribution:

Drink loads of water. A sprinkle of lime juice in your water wldnt hurt.

Eat unripe plantain rather than the ripe one (contains more carbs cos of the sweetness).

If you think unripe plantain is boring, you could spice it up by making it into a porridge or eating it with peppersoup.

Peppersoup is another good one. Whn you r hungry (esp at night), eat peppersoup with lots of pepper in it, it has a way of making u feel really full for a long time.

Rather than eat garri (high in starch), eat semovita or wheat flour

Replace red meat with fish.

Replace white bread with wheat bread.

Replace butter with salad (with as little dressin as possible)

Eat chicken without the skin.

Eat loads of beans.

As for eating groundnuts, spice it up with a little cucumber and you'd be surprised at how satisfyin d combo is!

And my new favourite - WATERMELON!

** Having said all these, how do I cure my chocolate cake and pizza addictions?

Deep Soul:

[size=8pt]I tried it once mehn and it wasnt easy oh! Esp if you are tryin 2 separate it whn its raw. D thing go just dey draw anyhow[/size]
Thats the hard one for me! Cookin soup without palm oil. Is there a safer alternative?

Anyways here's my small contribution:

Drink loads of water. A sprinkle of lime juice in your water wldnt hurt.

Eat unripe plantain rather than the ripe one (contains more carbs cos of the sweetness).

If you think unripe plantain is boring, you could spice it up by making it into a porridge or eating it with peppersoup.

Peppersoup is another good one. Whn you r hungry (esp at night), eat peppersoup with lots of pepper in it, it has a way of making u feel really full for a long time.

Rather than eat garri (high in starch), eat semovita or wheat flour

Replace red meat with fish.

Replace white bread with wheat bread.

Replace butter with salad (with as little dressin as possible)

Eat chicken without the skin.

Eat loads of beans.

As for eating groundnuts, spice it up with a little cucumber and you'd be surprised at how satisfyin d combo is!

And my new favourite - WATERMELON!

** Having said all these, how do I cure my chocolate cake and pizza addictions?

This is cool but no vegetable

Eat unripe plantain rather than the ripe one (contains more carbs cos of the sweetness).

how can you eat unripe plantain it is UNRIPE and green yuck!

Why are you guys wasting your time

@Poster

If you are a guy, then your problem is solved.

keep eating what you eat. Just reduce it by a little amount then stop drinking Coke and all those drinks. Stay away from chocolate and ice cream. This alone if done will drop you by 3-5 pounds in a month. If you want better results do this :

Go to the gym and lift weights. LIFT HEAVY. don't listen to all the people that tell you to perform so many reps.
Do bench presses and use weights that you can only lift for a maximum of 5-6 times. Try increase the weights every 4 weeks or so.

You would build more muscle which will ensure a higher metabolism and will turn your body into a fat buster. Trust me, this is the way to go.
Don't waste your time running for 1hr everyday. You will only end up eating more and it easily gets boring.

Jollof Rice
Moi-Moi
Fish
Cole-Slaw
Fresh Juice