Creating a balanced diet menu in Nigeria involves incorporating locally available, nutritious foods to ensure a diverse and healthy intake of nutrients. Nigerian cuisine is rich in flavors and offers a variety of traditional foods that can contribute to a well-balanced diet. Here's a sample menu that includes staple Nigerian foods:

Breakfast:
1. Moi Moi (Bean Pudding): A protein-rich dish made from blended beans, onions, peppers, and spices, steamed to perfection. It can be accompanied by whole-grain bread or wrapped in leafy greens for a nutritious breakfast.

2. Pap (Akamu/Ogi): A traditional Nigerian breakfast porridge made from fermented maize or sorghum. It's rich in carbohydrates and can be served with a side of moin moin or topped with groundnut milk for added protein.
Mid-Morning Snack:

3. Fruits: Enjoy seasonal fruits like mangoes, oranges, watermelon, or pineapples for a refreshing and nutrient-packed snack. These fruits are rich in vitamins, minerals, and antioxidants.

Lunch:
4. Jollof Rice with Grilled Chicken or Fish: Jollof rice, a flavorful dish made with tomatoes, peppers, and rice, is a staple in Nigerian cuisine. Pair it with grilled chicken or fish for a protein boost. Include a side of steamed vegetables or salad for added vitamins and fiber.

5. Efo Riro (Vegetable Soup): A delicious soup made with assorted green leafy vegetables, tomatoes, peppers, and assorted meats or fish. It's packed with vitamins and minerals and can be served with whole-grain swallows like amala (yam flour), eba (cassava flour), or fufu (cassava and plantain flour).

Afternoon Snack:
6. Roasted Plantains or Akara (Bean Cakes): Opt for roasted plantains for a sweet and nutritious snack. Alternatively, Akara, deep-fried bean cakes, provide a protein-rich snack option.

Dinner:
7. Yam Porridge: A comforting dish made with yams, tomatoes, peppers, and spices cooked in a flavorful broth. It provides carbohydrates and can be enriched with vegetables and fish or lean meat for added nutrients.

8. Okra Soup with Pounded Yam: Okra soup, prepared with okra, tomatoes, onions, and assorted meats or fish, is a hearty and nutritious meal. Pair it with pounded yam for a satisfying dinner.

Before Bed:
9. Tigernuts or Groundnuts: A handful of tigernuts or groundnuts can serve as a healthy bedtime snack, providing healthy fats, protein, and fiber.

Important Notes:

Hydration: Throughout the day, drink plenty of water or opt for natural beverages like zobo (hibiscus tea) or fresh coconut water to stay hydrated.

Portion Control: It's crucial to maintain portion sizes to ensure a balanced intake of nutrients and prevent overeating.

Variety: Incorporate a variety of foods and colors to ensure a diverse nutrient profile and meet different nutritional needs.

This menu provides a glimpse into a balanced diet incorporating Nigerian cuisine, but individual nutritional needs may vary. It's recommended to consult with a nutritionist or healthcare professional for personalized dietary advice.

ALSO, READ HOW TO HAVE A BALANCED DIET EVERYDAY