African and Caribbean Eatwell Plate

Enjoying African Cuisine in a Healthy Way: Nigerian Foods and the Eatwell Plate

African cuisine, particularly Nigerian foods, offers a rich and diverse array of flavors and nutrients. To enjoy these traditional dishes in a healthy way, you can follow the principles of the Eatwell Plate, which emphasizes a balanced diet.

• Vegetables and Fruits: Nigerian cuisine includes a variety of vegetables like spinach (used in dishes like Efo Riro) and fruits such as mangoes and pawpaws. Aim to fill half your plate with these nutrient-rich foods, ensuring you get plenty of vitamins, minerals, and fiber.
• Carbohydrates: Staple Nigerian foods such as yams, plantains, and rice provide essential carbohydrates. Opt for whole grains and starchy vegetables, and try to make these about a third of your plate. For example, choose brown rice over white rice, or whole-grain fufu made from cassava.
• Proteins: Nigerian dishes often feature beans, lentils, fish, chicken, and lean meats. Dishes like Moi Moi (steamed bean pudding) and grilled fish can be excellent sources of protein. Aim to fill a quarter of your plate with these lean protein options to support muscle health and repair.
• Dairy and Alternatives: While dairy is less common in traditional Nigerian diets, you can incorporate healthy dairy or fortified alternatives like soy milk into your meals for calcium and vitamin D.
• Oils and Fats: Use oils sparingly, choosing healthier options such as palm oil in moderation or switching to olive oil when possible. Avoid deep-frying foods and instead opt for grilling, steaming, or baking.

By following these guidelines, you can enjoy the rich flavors of Nigerian cuisine while maintaining a balanced and nutritious diet.