I Need Local Balance Diet

Eat fruits and vegetables!

 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

For breakfast try pap and beanballs.

 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

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

If to say I be dietitian now

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***

Sounds like a diet for fashion models.

[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? 

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

Jollof Rice
Moi-Moi
Fish
Cole-Slaw
Fresh Juice