Health

Healthy Eating on a Budget – Affordable Nutrition Options

Published

3 months ago

9 April 2025

A Nigerian girl healthy and happy as she prioritises healthy eating. She holds a fruit cup in her hands and has a beautiful smile.

Affordable Healthy Eating in Naija: Yes, It’s Possible!

Eating healthy in this day is no longer optional but mandatory especially if you want to enjoy a better quality of life. The good news? Eating healthy shouldn’t equate to breaking the bank especially in Nigeria that is packed full with food options that are both healthy and very affordable.

So instead of worrying about high cost of nutritious eating, take a tip or two from this article, and yes, whether you are a student, parent, employee or entrepreneur, this is a practical guide on how to eat well with little money and eat healthy without the fear of going broke!

Go Local – Natural + Affordable = Healthy Meals on a Budget

Ogi also known as pap is a Nigerian meal that is not just tasty but also very nutritious

Ogi also known as Pap is not only nutritious but an affordable Nigerian meal

Local foods are mostly fresher, cheaper and healthier especially when you buy them from local markets around you.

Brown rice and ofada rice give you a healthy amount of fiber.
Beans and lentils are easily accessible and cheaper options of protein.
Yam and sweet potatoes are rich in complex carbohydrates.
Pap, popularly known as Ogi can be made from corn or millet and is a popularly meal for breakfast while providing carbohydrates, B-Vitamins, Magnesium, Phosphorus, Calcium amongst other nutrients.

If eating healthy and affordable is something you want to try, buying local foods especially in season will save you a lot more that imported options and will also provide to your nutritional needs.

Vegetables in Season = Save more + Healthier Alternative

Okra is one Nigerian vegetable that is high in nutrients and also affordable

One of the surest ways to save more while eating earlier is prioritizing getting vegetables in bulk. Vegetables like ugu, waterleaf, okro, spinach, scent leaf amongst many others are packed with essential vitamins and minerals and bulk buying especially in local markets come with more affordable offers.

Then you can go ahead to preserve them by drying, refrigerating or turning them in soups so they last longer.

Protein – What if They Don’t Have to be Expensive?

Eggs – nutritious, affordable, and high in proteins and other nutrients the body needs.

When you think protein, you usually think beef, turkey, chicken or goat meat but what if getting a good dose of protein wasn’t so expensive.

Some options that also provide protein while being affordable are eggs, moi-moi, akara, groundnuts, peanut butter, soya beans, local fish like Titus, catfish or mackerel and don’t forget dried fish and crayfish. The last two options don’t only provide you a good amount of protein but add taste and flavor to your soups or stew.

Fruits on a Budget.

A fruit basket containing a variety of nutritious fruits that are also affordable.

Fruits are a most for healthy living but you don’t have to break the bank to get them!

You don’t need the exotic berries and fruits like strawberries, blueberries, Kiwis, Cherries and the like to stay healthy.

If you are a Nigerian, here are cheaper options to explore and their nutritional components:

Bananas – Carbohydrate, Potassium, Vitamin B6, Fiber and Vitamin C
Oranges – Vitamin C, Folate, Potassium, Fiber, Natural sugars and Antioxidants.
Pineapples – Vitamin C, Manganese, Bromelain, Fiber and Natural sugars.
Pawpaw – Vitamin C and A, Folate, Papain enzyme, Fiber and water content.
Watermelons – 90% Water, Vitamin C and A, Lycopene, Potassium and Low calories.

Shop Smart and Plan Meals.

Batch making and planning foods is a Nigerian method that doesn't just help you save time but more money too!

Making meals in batch won’t just save money, it’s time efficient as well.

One of the ways to not just buy things in bulk but also to plan meals. Here are a few things to keep in mind:

Have a meal plan so you are organized and avoid spending impulsively.
Make meals in batches – soups, stews and jollof rice can be cooked in batches that last a few days and can be preserved by refrigerating.
Avoid processed meals and snacks as they have little to no nutritional value and are usually expensive.
Use storage methods like freezing, refrigerating or sun-drying to preserve both cooked and raw foods and fruits.

Hydrate Right + Affordable Superfoods

Zobo juice is a nutritious and tasty drink that doesn’t just provide nutrients but also refreshment, especially when served chilled.

Water is still the number one drink your body needs but if you want to be a little extra, go for healthier options like zobo, kunu, homemade smoothies and fruit juices. Avoid sugary carbonated drinks and sodas as they impact your health negatively in the long run.

Also, daily doses of superfoods like Moringa leaves, Tigernuts, Garlic and Ginger will give you a healthy dose of nutrients you’d need.

Eating healthy, especially in Nigeria, is less about expensive diets and imported foods and more about taking what’s available and utilizing them to get what your body needs!

Whether it’s from the local market or your garden, it’s possible to nourish your body without breaking the bank! Also remember that health is wealth and it starts with what you eat!

ALSO SEE: 5 Reasons why Eating Fruits and Vegetables Regularly Would Make You Healthy

Related Topics:AffordableEating BudgetFoodIdeas HealthyNaija NigerianWellness NutritionOnABudget

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Health

Detoxing With Local Ingredients–What Works?

Published

1 week ago

16 June 2025

Pelumi Adelabu

Before the advent of chemicals and advancement in technology, a lot of value was placed on natural ingredients like vegetables, herbs, and spices.

From the quantities used in soups to their roles in preventing common body discomforts. Natural ingredients promote sustainability of our body systems.

Just like in the past, detoxing with local ingredients still works today. You could incorporate them into waters or meals and even apply some to your skin to treat infections.

Incorporating some ingredients in the right proportion to our meals can avoid spending a fortune on illnesses later.

Embedded in nature is its therapeutic ability, providing natural remedies for situations that are within care.

Here are some local ingredients for detoxing and how to incorporate them into your meals

Lemons

Lemons are rich in Vitamin C, an antioxidant that helps support the immune system and may help fight colds and other illnesses. Adding a small amount of lemon to a cup of warm water can improve digestion and aid bowel movement, thereby preventing bloating. Lemon is also an effective local ingredient for weight management.

Ginger

Ginger is often included in detox plans to help reduce inflammation and purify the body. It also supports the optimal function of the liver to support the body’s natural detox process. Boiling ginger in water for 7-10 minutes produces a simple detox ginger tea to which you can add honey or lemon for flavor. It can also be added to meals for added detoxification benefits.

Cucumber

Cucumber is rich in water, making it useful for hydration. It supports detoxification by flushing out toxins through its natural diuretic effect. It also promotes easy bowel movement helping to prevent constipation. It can help flush out excess sodium and toxins from salty foods and alcohol. Cucumber can be blended with fruits to make detox juice. It can also be added to smoothies with other vegetables for variety.

Leafy Greens

Leafy greens are packed with vitamins, chlorophyll, minerals and fiber. These nutrients are beneficial for detoxification processes. The chlorophyll pigment helps neutralize the toxins in the body and eliminate them through the liver. The fiber content aids easy digestion of food which allows the easy movement of bowels and prevents bloating. The vitamins also support the body’s detox process. Leafy greens can be incorporated into foods in different ways. It could be added to soups to enrich the meal. Leafy greens can also be blended with fruits to make smoothies. You can also enjoy leafy green in salads, served with other vegetables.

Local ingredients can be game-changers when used appropriately. However, they should not replace professional medical advice if you have underlying medical conditions.

Health

Morning Workouts vs Evening Workouts — Which is Better For Your Health?

Published

2 weeks ago

14 June 2025

Nimi Jack

We all want to stay fit and healthy. But one common question that often comes to mind is: Should I work out in the morning or in the evening? Some people enjoy waking up early and starting their day with a workout. Others feel stronger and more energized in the evening. So, which option is healthier? Let’s find out.

The Benefits of Morning Workouts

Some people prefer exercising in the morning. Morning workouts help wake you up and energize you for the day. When you exercise, your body releases endorphins—feel-good chemicals that relax you and reduce stress. These help keep you calm and focused throughout the day.

Exercising in the morning also helps you stay consistent. It allows you to complete your workout before daily responsibilities, like work or errands, get in the way. Some studies even suggest that morning workouts help regulate appetite and improve sleep at night.

For those trying to lose weight, exercising in the morning before eating may help the body burn fat more efficiently. However, this benefit can vary depending on your body type and specific fitness goals.

The Benefits of Evening Workouts

Not everyone likes to exercise early in the morning. Many prefer evening workouts due to their work or school schedules. After a busy day, exercising can help reduce stress and tension, making it a great way to unwind before bed.

Your body temperature is also higher in the evening, which makes your muscles more flexible and reduces the risk of injury. This means you may perform better—lifting heavier weights or running faster—than you would in the morning. Having eaten throughout the day also gives your body more fuel for a stronger workout.

Evening workouts can also be social. Whether it’s a group class, gym session with friends, or a post-dinner walk with family, evening exercise can be fun and motivating.

Which is Better?

The truth is, both morning and evening workouts offer great benefits. What matters most is choosing a time that fits your lifestyle. If you enjoy working out in the morning and it fits your schedule, then stick with that. But if you feel more energized and relaxed in the evening, that’s perfectly fine too.

The key is consistency. Regular exercise—whether in the early hours or later at night—is what keeps you healthy and fit. Whether you’re running at dawn or hitting the gym after dark, both can help you reach your fitness goals.

There’s no universally right or wrong time to exercise. Both morning and evening workouts can boost your health and happiness. The best workout is the one you enjoy and can stick with. Listen to your body, choose a time that works for you, and take full advantage of all the benefits that exercise offers.

Health

Self-Care Friday: Rituals to Rejuvenate Your Mind and Body

Published

3 weeks ago

6 June 2025

Pelumi Adelabu

Life can get overwhelming at times, but taking care of yourself can be a game-changer.

Your mind and your body are your greatest assets and they deserve to be treated with utmost respect. Give your mind the nourishment it deserves and your body the care it craves. Why? They are the real stars of your life.

When the body is sick and the mind is troubled, life can feel overwhelming and hinder your ability to function at your best.

Treat your body with grace and elegance and adorn your mind with the right information or content. Build a care system around these two important themes — body and mind.

Here are effective rituals you can start practicing to improve your self-care.

BODY CARE

Say No to Body Shaming

If you don’t accept your body nobody else will. It all starts with you. Love yourself and accept your body the way you are. Instead of hating your body, find a solution. E.g Hitting the gym, starting a skincare routine and more.

Know Your Body Type

Knowing your body type and wearing clothes that highlight your elegance and poise is a confidence-boosting practice. For example a slim person should go for dresses that add volume, rather than those that overly emphasize thinness.

Don’t Use Harsh Cream on Your Body

Tone and use the right skincare products that enhance your natural beauty. Avoid bleaching at all cost, it is not stylish.

MIND CARE

Practice Gratitude

You see, there is always something to be grateful for no matter what you’ve been through. Look at life through positive lens and be thankful. Gratitude is therapeutic. It makes you see reasons to live again.

Be in Charge of Your Thoughts

Be mindful of the information you allow into your mind. Be selective about the news and content you consume to avoid mental overload or negativity.

Heal from Past Trauma

One of the best ways to heal is to forgive. If there’s someone you are hold resentment towards, try to let it go. I know this might not be easy, but it will free you from bitterness and anger. It will help you to release toxic feelings and give room for peace. Most importantly, forgive yourself. We are humans, we’ve made mistakes, but we don’t have to be defined by them.

Be Positive

Don’t allow your mind to be overwhelmed with negativity. Train yourself to think positively. Celebrate the success of others genuinely. And avoid harboring jealousy towards friends who are making progress — your time will come too.

Practice Journaling

Journaling is a powerful way to reflect on your thoughts and emotions. Take time alone with yourself and unwind. Write down what you are grateful for, what you fear, and what you’d like to explore in the future. Writing down your thoughts helps you to organize your thoughts and that way, you will be more committed to them than when you leave it in your head.

BOTTOM LINE

Self-care doesn’t have to be a luxury — it’s in little things that cost very little but means a lot. Prioritize your mind and body, and you will elevate your game all-round. After all, without a healthy body and a sound mind, you won’t function at your best.

I hope you will try these listed rituals intentionally and enjoy a better life.