please, for a month now, ive been on bp medication, was asked to take low fat foods, but, ive searched d net , the only low fat foods i see are foreign foods. [/b]please, i will like someone to tell me the nigerian foods that are low ft. thanks[b].

* Consume less palm oil, as it contains lots of fat.
* You're advised to consume only/mostly goat meat ( it is 50-65% lower in fat than other red meats like beef, and it's rich in protein). If you must consume other red meat, make sure you trim off as much excess fat as possible.

The table on this page could also be of help: http://www.greenstone.org/greenstone3/nzdl?a=d&d=HASHd62922049e06a6eba70fbe.3.1.np&c=ccgi&sib=1&dt=&ec=&et=&p.a=b&p.s=ClassifierBrowse&p.sa=

Hopefully, someone else comes up with a helpful suggestion.

thanks, but in that table, what dose ca, fe and naicin mean? thanks

Niacin (nicotinic acid) : a crystalline acid, C 6 H 5 NO 2 , that is a component of the vitamin-B complex, found in fresh meat, yeast, etc., produced by the oxidation of nicotine, and used in the prevention and treatment of pellagra.

Fe - Iron

Ca - Calcium

my last question.
is it d same quanity of carbohydrate if u eat 1 plate of rice or 2 plates, hw is the fat and carbohydrate measured, is it the larger the quantity of food, d more the fat ?

crusifis: my last question.
is it d same quanity of carbohydrate if u eat 1 plate of rice or 2 plates, hw is the fat and carbohydrate measured, is it the larger the quantity of food, d more the fat ?

Sorry about the ailment. I think you should just try to be a vegetarian for the next 12 months; Might not be easy but it will sure help a great deal.

thanks, but will be happy if my earlier question is answerd

Vegetarian does not equal low fat.

Eat more fruits and veggies as this are guaranteed low fat meals

breakfast can be a cup of oatmeal and a piece of fruit with a little milk and sugar

Lunch can be beans cooked with less oil and put in some vegetable leaves.

dinner can be salad with carrots, green peas, corn, what ever veggies. Use very little salad cream

But make sure that when you are eating meals you try to incorporate veggies or fruits into each meal. Fill up your plate with less rice and more veggies.

Also go for lean meant like chicken without skin, fish. Avoid frying stuff. boil them or bake them in the oven.

Cook stews, vegetable soups and other soups with less palm oil. Low fat foods is more of an approach to how you cook the foods we have. Boil potatoes and plantain. Dont fry them. Get creative. Reduce butter, avoid fast foods.

In answer to your question, the amount of fat in the food is determined by its composition. For instance you most likely will find a higher fat content in oil based foods, meats and such, than you would find in grains and veggies or fruits. Some fruits like avocado is higher in fat, but these are healthy fats that should be eaten sparingly. Also nuts like groundnut also have high fat content, but this is also healthy fats, eat them sparingly. If you are not avoiding carbs as well, boil yam, potatoes, and other starchy food. They have high carb content, but the fats will not be as high. The more the quantity of fatty foods you eat, the higher the fat content, so choose wisely

This will be a good time for you to go on google and research foods. Eat fresh for the most part and you will be fine.

Miss EZ: Vegetarian does not equal low fat.

Eat more fruits and veggies as this are guaranteed low fat meals

breakfast can be a cup of [/b]oatmeal and a piece of fruit with a little milk and sugar[b]

Lunch can be beans cooked with less oil and put in some vegetable leaves.

dinner can be salad with carrots, green peas, corn, what ever veggies. Use very little salad cream

But make sure that when you are eating meals you try to incorporate veggies or fruits into each meal. Fill up your plate with less rice and more veggies.

Also go for lean meant like chicken without skin, fish. Avoid frying stuff. boil them or bake them in the oven.

Cook stews, vegetable soups and other soups with less palm oil. Low fat foods is more of an approach to how you cook the foods we have. Boil potatoes and plantain. Dont fry them. Get creative. Reduce butter, avoid fast foods.

Not only will you get healthier, you will lose weight.

In answer to your question, the amount of fat in the food is determined by its composition. For instance you most likely will find a higher fat content in oil based foods, meats and such, than you would find in grains and veggies or fruits. Some fruits like avocado is higher in fat, but these are healthy fats that should be eaten sparingly. Also nuts like groundnut also have high fat content, but this is also healthy fats, eat them sparingly. If you are not avoiding carbs as well, boil yam, potatoes, and other starchy food. They have high carb content, but the fats will not be as high. The more the quantity of fatty foods you eat, the higher the fat content, so choose wisely

This will be a good time for you to go on google and research foods. Eat fresh for the most part and you will be fine.

that breakfast for someone that wakes up in the morning like 5am and starts gettong ready for work, mostly eat outside,(work monday to saturdays and close late, not much time to cook) \nd im a bachelor

Well, its your health we are talking about. If it is serious for you, you will get creative about how, where and when you eat. If you cannot cook first thing in the morning, then look for handy things that you can pick. For instance i leave home early in the morning, I grab an apple, banana and pineapple chunks for breakfast. If i chop them up, it will be a fruit salad, but since i cant, i eat them whole. Besides you can prepare your meals the night before and pack them so that in the morning you can grab and go.

Being a Bachelor is not an excuse, it works in Naija but still that does not mean you cannot take care of your own meals. If you are eating on the go, then figure out the best way to eat healthy and low fat. where do you eat and what kind of foods do they offer? The only way this can work for you is for you to prepare your own meals, or have someone do it for you. Asides from that, i dont have any other suggestions that can help you

I think i have given you some good ideas about how to reduce fat in your diet, it is up to you to figure out how you will make it work for you. I know this much about healthy eating cos i took the time to do the research and figure out how to make it work for me and fit it into my schedule. Try and do the same for yourself and i hope your health improves and you recover fully.

Here is your therapy

(1)for your tea avoid milk,chocolate n sugar,instead, use, mushroom milk or skimmed milk,lipton n refined honey n use wheatbread,there are also cholesterol free butter, all from a supermarket.

(2)take boiled/roasted plantain as a meal,say 4/ more times a week

(3)in place of starchy swallows,take wheat n vegetable soup.

(4)use snail,crabs, water snails,chicken, bushmeat,n if u can eat a lot of water turtle-this a very important therapy.

(5)take bananas almost daily,they contain potassium that nullifies the elements of the ailment n avoid table salts,they contain sodium that enhances the ailment.take also a lot of fruits n use them as meals like 3 or more times a week especially at nights.

(6)observe your exercise n have sex(in good mood).

Just start here n be in good health, thanks.

kaeto: Here is your therapy

(1)for your tea avoid milk,chocolate n sugar,instead, use, mushroom milk or skimmed milk,lipton n refined honey n use wheatbread,there are also cholesterol free butter, all from a supermarket.

(2)take boiled/roasted plantain as a meal,say 4/ more times a week

(3)in place of starchy swallows,take wheat n vegetable soup.

(4)use snail,crabs, water snails,chicken, bushmeat,n if u can eat a lot of water turtle-this a very important therapy.

(5)take bananas almost daily,they contain potassium that nullifies the elements of the ailment n avoid table salts,they contain sodium that enhances the ailment.take also a lot of fruits n use them as meals like 3 or more times a week especially at nights.

(6)observe your exercise n have sex(in good mood).

Just start here n be in good health, thanks.

Thanks, I can do thesee, more achievable, thank you very much

You can have stew with stir fry (rather than rice).

Beans is very good, especially non-porridge beans

Suya is very good

Shaki also good. . .dont eat the fatty bits

Unripe plantain

Peppersoup

try this

Sunday:

B: 2 BOILED EGGS
L: 1 PIECE OF FRESH FISH WITH VEGETABLE soup(COMPULSORY)
D: 2 PIECE OF CHICKEN (BOILED) WITH ONE APPLE
MONDAY
B: 2 BOILED EGGS
L: SALAD AND CHICKEN (ROASTED OR FRIED)
D: FISH PEPPERSOUP WITH ONE APPLE
TUESDAY
B: 2 APPLES, WITH LOADS OF WATER
L: ONE CUP OF BEANS WITH CHICKEN
D: FISH PEPPERSOUP WITH ONE APPLE
WEDNESDAY
B: 2 BOILED EGGS WITH STEW
L: MOI MOI (1 WRAP)
D: SUYA WITH SALAD/TOMATOES

THURSDAY
B: 1 CUCUMBER WITH THREE CHERRY TOMATOES
L: CHIKEN PEPPERSOUP
D: FRIED FISH AND VEGETABLE SOUP
FRIDAY:
B: 2 hard boiled eggs
L: MEAT PEPPERSOUP WITH ONE APPLE
D: SALAD AND FISH




SATURDAY

B: SALAD AND EGGS
L: CHICKEN WITH VEGETABLE SOUP
D: SUYA WITH ONE APPLE

SUNDAY:
B: SALAD WITH EGGS
L: 6 TABLESPOONS OF RICE WITH STEW
D: ANYTHING OF YOU CHOICE WITH ONE APPLE
YOU SHOULD DO THIS FOR THE FIRST TWO WEEKS!

I was diagonosed with same issue of excess cholestrol recently when I went to india for check up.Chief among the major therapies I was asked to observe is drinking four litres of water everyday this is because the work done in raising the temperature of the water to 32deg c.as required by your body Is equal to the amount of bad cholestrol been burnt by your body.Another thing is exercise which must bring sweat,avoid fried foods,take little of starchy foods,live on fruits for a whole day once in a while.avoid alcohol jst red wine if you must shack,avoid too much mango n banana. good luck.

Step-G:
I was diagonosed with same issue of excess cholestrol recently when I went to india for check up.Chief among the major therapies I was asked to observe is drinking four litres of water everyday this is because the work done in raising the temperature of the water to 32deg c.as required by your body Is equal to the amount of bad cholestrol been burnt by your body.Another thing is exercise which must bring sweat,avoid fried foods,take little of starchy foods,live on fruits for a whole day once in a while.avoid alcohol jst red wine if you must shack,avoid too much mango n banana. good luck.

kaeto: Here is your therapy

(1)for your tea avoid milk,chocolate n sugar,instead, use, mushroom milk or skimmed milk,lipton n refined honey n use wheatbread,there are also cholesterol free butter, all from a supermarket.

(2)take boiled/roasted plantain as a meal,say 4/ more times a week

(3)in place of starchy swallows,take wheat n vegetable soup.

(4)use snail,crabs, water snails,chicken, bushmeat,n if u can eat a lot of water turtle-this a very important therapy.

(5)take bananas almost daily,they contain potassium that nullifies the elements of the ailment n avoid table salts,they contain sodium that enhances the ailment.take also a lot of fruits n use them as meals like 3 or more times a week especially at nights.

(6)observe your exercise n have sex(in good mood).

Just start here n be in good health, thanks.

One advises eat banana daily, the other advises don't eat banana.. bros, better go ask doctors oh... cos... no say na nairaland cos health wahala oh!

popegirl:
try this

Sunday:

B: 2 BOILED EGGS
L: 1 PIECE OF FRESH FISH WITH VEGETABLE soup(COMPULSORY)
D: 2 PIECE OF CHICKEN (BOILED) WITH ONE APPLE
MONDAY
B: 2 BOILED EGGS
L: SALAD AND CHICKEN (ROASTED OR FRIED)
D: FISH PEPPERSOUP WITH ONE APPLE
TUESDAY
B: 2 APPLES, WITH LOADS OF WATER
L: ONE CUP OF BEANS WITH CHICKEN
D: FISH PEPPERSOUP WITH ONE APPLE
WEDNESDAY
B: 2 BOILED EGGS WITH STEW
L: MOI MOI (1 WRAP)
D: SUYA WITH SALAD/TOMATOES

THURSDAY
B: 1 CUCUMBER WITH THREE CHERRY TOMATOES
L: CHIKEN PEPPERSOUP
D: FRIED FISH AND VEGETABLE SOUP
FRIDAY:
B: 2 hard boiled eggs
L: MEAT PEPPERSOUP WITH ONE APPLE
D: SALAD AND FISH




SATURDAY

B: SALAD AND EGGS
L: CHICKEN WITH VEGETABLE SOUP
D: SUYA WITH ONE APPLE

SUNDAY:
B: SALAD WITH EGGS
L: 6 TABLESPOONS OF RICE WITH STEW
D: ANYTHING OF YOU CHOICE WITH ONE APPLE
YOU SHOULD DO THIS FOR THE FIRST TWO WEEKS!

Eggs are very high in cholesterol and not advisable to consume daily as an adult.

I would suggest you print the post from Mis Ez and post it on your kitchen wall.
Quick oats takes less than ten minutes to prepare so shouldn't take much time in the morning.
I think eating small meals like five to six times in a day will help to control the type of food you eat, instead eating two or three large meals.
I eat oats or high bran cereals with fruits like banana, apple or even carrots instead of sugar and milk. Sardines (drained) fat free yoghurt, veggies, small portions of rice, beans, skinless chicken, eggs.
It will be difficult at first but with careful planning and dedication you will do it. And again read the post from Mis Ez. Good luck.

Mehn.........this is real good. One thing that trips me about nairaland is that if you come here with any kind of question, you are damn sure of getting some answers, all for free.
I know a few persons who have weight issues. I will refer them to this website/thread so they will benefit from the kindness of the above persons. @ op, thanks for opening this thread.

damola1:




One advises eat banana daily, the other advises don't eat banana.. bros, better go ask doctors oh... cos... no say na nairaland cos health wahala oh!

Even among the doctors, you hear all such contradictory prescriptions. I'm also on similar diet monitoring, not cholesterol though. I've given up, as many foods that Dr A and B consider ok are considered dont-eat by Drs X and Y.

Here's what sound medical knowledge approves of for high BP

1. Low salt
2. Fish, chicken(without skin). Things like nkwobi, cowleg are not good for u
3. Exercise 15mins at least 3 times a week.
4. Reduce oil especially palm oil. Cholesterol free oil is better for you
5. fruit n veggies
6. Avoid things that contain caffeine eg tea, coffee, energy drinks, kola nut


Fish like mackerel is high in polyunsaturated fat and omega 3 acids which unlike saturated fat actually helps the heart so oily fish is actually good for you.

popegirl:
try this

Sunday:

B: 2 BOILED EGGS
L: 1 PIECE OF FRESH FISH WITH VEGETABLE soup(COMPULSORY)
D: 2 PIECE OF CHICKEN (BOILED) WITH ONE APPLE
MONDAY
B: 2 BOILED EGGS
L: SALAD AND CHICKEN (ROASTED OR FRIED)
D: FISH PEPPERSOUP WITH ONE APPLE
TUESDAY
B: 2 APPLES, WITH LOADS OF WATER
L: ONE CUP OF BEANS WITH CHICKEN
D: FISH PEPPERSOUP WITH ONE APPLE
WEDNESDAY
B: 2 BOILED EGGS WITH STEW
L: MOI MOI (1 WRAP)
D: SUYA WITH SALAD/TOMATOES

THURSDAY
B: 1 CUCUMBER WITH THREE CHERRY TOMATOES
L: CHIKEN PEPPERSOUP
D: FRIED FISH AND VEGETABLE SOUP
FRIDAY:
B: 2 hard boiled eggs
L: MEAT PEPPERSOUP WITH ONE APPLE
D: SALAD AND FISH




SATURDAY

B: SALAD AND EGGS
L: CHICKEN WITH VEGETABLE SOUP
D: SUYA WITH ONE APPLE

SUNDAY:
B: SALAD WITH EGGS
L: 6 TABLESPOONS OF RICE WITH STEW
D: ANYTHING OF YOU CHOICE WITH ONE APPLE
YOU SHOULD DO THIS FOR THE FIRST TWO WEEKS!

he wont last month with these. Damn!

BigBenoski: he wont last month with these. Damn!

how?

@Greyfog, thanks for reading my post, oatmeal is a very nutritious meal that people take forgranted. I learnt to eat healthy cos i decided to take control of my weight. We can tell the poster what to eat, but at the end of the day, he has to make the choice to do what it takes to stay healthy.

oats are actually one of the easiest foods to prepare.

I also want to know![img]http://www.spgames.info/g.gif[/img]

You can also get healthy eating cookware, i mean surgical stainless steel cookware. With this, you can cook with no oil and salt and still enjoy your meals. You will taste your yam, rice, chicken and veggies like never before.You will not feel that you are on a ristricted diet and you wil retain over 90%nutrients in your food and the flavour is100%.
Google healthy eating cookware or surgical stainless cookware and look for a place you can buy in Nigeria. There are so many companies that produce it, if you cant get it, look for some that can help you buy from abroad. Believe me, if you taste meals prepared with this cookware you will not wish your old pots on your enemies.

go on a garri diet, soak garri with cold water, no sugar for a month and tell me the result. thats why Yoruba Men are very healthy

Good advice all above.

In addition (though not a diet), exercise regularly.
If you can, 30 minutes or 15 minutes everyday.
You don't need to go to the gym
a) Walk instead of taking the bus
b) Take the stairs instead of using the elevator
c) If your work is desk bound, stand up to retrieve things you need