Meal timetable for Nigerian families
Want to eat healthier? Check out this guide!
Sadly, our high tech, fast-paced world has made it almost impossible for Nigerian families to eat healthy meals together at home at all times. Tight work schedules force parents to eat breakfast and lunch in office cafeterias. Children often eat lunch at school or in fast food restaurants. Some even eat their dinners in their cars because they are stuck in terrible traffic jams.
Another major problem that affects our feeding habit in Nigeria is that we rotate the same food a lot. Many families stick to just rice, beans, eba. That is all. Rarely do they consider adding options like soya, cowpeas, millet, guinea corn to their meals. If you are Igbo, you stick to your Igbo food. You hardly see someone trying out the food of other tribes
According to the World Cancer Research Fund International, these unhealthy eating habits have led to a rise in chronic illness and even deaths caused by diabetes, high blood pressure and other diseases.
For most working families, it is simply impossible to eat breakfast, lunch and dinner at home, during weekdays. But this doesn’t mean that families can’t benefit from a well-planned, Nigerian food time table for a week.
Nigerian food time table for a week
Nigeria is very rich in agriculture. The lands are fertile, and not prone to natural disasters. There are many rich foods in Nigeria, especially in the north. By trying out the cultural foods of other tribes too, we are enriching our diets in many ways.
In this article, we will provide a Nigerian food time table for a week for families who are interested in eating a balanced , healthier diet.
Tip: It’s okay to cook your meals early and pack them in a warmer to be consumed at the office or in school. This way, you can ensure that the family stays well fed on a nutritious, balanced diet.
LUNCH: fried rice and vegetable salad
DINNER: Ewa agoyi n (beans and pepper sauce)
BREAKFAST: coffee/tea and biscuits/bread and butter, jam or mayonnaise/omelet
LUNCH: eba and ogbono soup
DINNER: porridge beans and plantain/yam/potato
BREAKFAST: noodles, vegetables and eggs/fried plantain
LUNCH: pounded yam and oha soup
DINNER: crispy fried chicken with chips and sweet corn or boiled corn cob
BREAKFAST: moi moi and pap/garri
LUNCH: ofada rice, egg and tomato stew
DINNER: catfish pepper soup
BREAKFAST: spaghetti and stew
LUNCH: beans and corn porridge (adalu)
DINNER: isi ewu
BREAKFAST: boiled potatoes and egg or beef sauce
LUNCH: abacha and ugba sprinkled with onions and garden eggs
DINNER: jollof rice and beans
BREAKFAST: pap and akara
LUNCH: Semovita and egusi
DINNER: yam and egg sauce
Of course, this Nigerian meal timetable for a week isn’t sacred or fixed. As much as possible, be creative with your meals, using this timetable as a guide.
Whatever you do, make sure your meals contain every single food group. Many Nigerians tend to eat too many carbohydrates and little or no fruits and vegetables. The detailed timetable on our list should make it easier for families who want to maintain a balanced diet.
Eating healthy involves just more than following the timetable. It also entails eating the right amount of vegetables, fruits, and making sure to meet your daily liquid intake goals.
A few more healthy feeding tips for Nigerian families:
- Eat lots of fruits. Form a habit of stocking up on seasonal fruits. Introduce fruits to the children and encourage them to appreciate healthy eating.
- Drink a glass of water as soon as you wake up. You can proceed with your breakfast and a bowl of fruit salad right after this. In fact, if you take water and fruit in the morning, you are good to go. This will help in revving up your metabolism.
- Eat your last meal at or before 7 p.m. If you get hungry afterwards, drink tea (not hot chocolate) and snack on a handful of fruits.
- Drink water 30 minutes before or after a meal.
- If you must consume liquids while you eat, drink water instead of beer or soft drinks. This helps with digestion.
- Your glass of water doesn’t have to be ice-cold. Always drink water at room temperature.
- Cook with minimum oil.
- Do everything in moderation. Too much or too little food, fruit, water can make you sick.
- Tea and coffee are best avoided one hour before and after meals.
- Eat in a correct sitting position. Don’t slouch when eating.
- Don’t rush your food. Chew properly before swallowing so as to hasten and make the digestion process easier.
Reference: World Cancer Research Fund International
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