By Destiny Uko
Food prices are often regarded as one of the sharpest indicators of inflation in an economy. And in Nigeria, much to the chagrin of the populace, the cost of rice, garri and other staples only seems to soar higher. As such, second-rate foods begin to flood the markets as people shift from quality to quantity.
Maintaining a healthy diet becomes a challenge when fresh produce is out of reach for many, particularly residents in urban areas. To help you keep up with healthy eating amidst the rampant inflation, here are a number of tricks to keep handy.
Be forward-thinking: Be strategic in your thinking. Rather than buying in units, consider bulk purchases, which help you save more money. Also stay up-to-date with market discounts and be sure to buy fresh foods during harvest seasons. Team up with several other buyers and consider buying foods in bags, which will later be shared equally among the group. Never leave your food purchases to chance. Plan ahead.
Set goals: Your health is just as important as your desire to cut costs. You must not compromise on your body’s needs; ensure to put your health first. If you’re a vegetarian, for instance, go for cheaper vegetables rather than eliminate them from your diet altogether.
Draft a meal plan: More often than not, we start to think about what we’ll have for breakfast when we wake up. Worse yet, we eat whatever is served to us. By following this routine, we put less thought into our body’s needs and become less in control of how much we spend on feeding.
Make a shopping list: Your list should be strictly based on the ingredients and food items you really need, according to your meal plan. This will give you the discipline to resist the temptation of buying that chocolate ice cream at SPAR.
Purchase directly from the farmers: Food prices vary depending on where the markets/shops are located. Instead of patronizing expensive brands and stores, why don’t you explore local markets (There’s actually nothing so special about a pineapple or veggies bought from a high-class shopping mall compared to the one bought from the market if you think of it.)
Cook more often at home: Eating out entails more costs than we probably take note of. Restaurants have to factor in the cost of foods on the market and also make a profit. Prioritising home-made meals will not only save costs but also ensure that you eat meals made with high-quality ingredients. Except when urgent, avoid eating out.
Prepare meals in advance: This is ideal, especially if you have a deep freezer or at least a fridge. Cook meals like stew and soup for the week to save time and money.
Use affordable protein toppings: Beans, lentils, eggs, and fish are nutritious and budget-friendly choices. Other protein forms can be eaten once in a while. Alternatively, local spices such as locust beans and crayfish will infuse richer flavour and nutritional content into your meals in place of artificial flavourings and colours.
Curb food waste: There are one hundred and one things to do with leftovers rather than piling them into the trash can. Such remnants can be preserved to be microwaved and eaten later. It could also be served to the animals you may have at home. This could also and most importantly, be avoided by cooking the exact quantity that can serve everyone.
An exemplary 5-day meal plan:
Sunday:
Breakfast: A cup of milk and cocoa beverage and 3 slices of bread
Lunch: Jollof rice, 3 slices of fried plantain and watermelon.
Dinner: Spaghetti and fried egg.
Monday
Breakfast: Quaker oats in milk
Lunch: Fried yam and egg source
Dinner: Noodles and a glass of orange juice.
Tuesday
Breakfast: A cup of hot milk, pancakes and apple
Lunch: Semo and egusi soup with beef
Dinner: boiled sweet potatoes ( little quantity) and fish source
Wednesday:
Breakfast: Irish potatoes, omelette and a glass of pineapple juice.
Lunch: White rice garnished with carrots and vegetable sauce and fish.
Dinner: Macaroni pasta, fried eggs, and grapes.
Thursday:
Breakfast: Pap and bean cake
Lunch: Beans, plantain and pear.
Dinner: Fried plantain chips and yogurt
Final Takeaway
Planning a healthy diet in Nigeria’s economy requires a dollop of creativity and meticulous planning. Yet abiding by the above-mentioned steps can help you eat healthily without breaking the bank.
In Nigeria, rising food prices, especially of staples like rice and garri, pose a major challenge for maintaining a healthy diet, particularly in urban areas. To navigate inflation while eating healthily, it is recommended to be strategic with food purchases. This includes buying in bulk during harvest seasons, purchasing directly from farmers, and exploring local markets to cut costs. A meal plan and shopping list based on essential ingredients help avoid impulsive buys and ensure dietary needs are met.
Regular home cooking is emphasized to reduce expenses compared to dining out, as it offers control over ingredient quality. Preparing meals in advance using affordable proteins like beans, eggs, and fish, along with local spices, can enhance nutrition economically. To minimize food waste, leftovers should be creatively reused or portion sizes adjusted.
A sample five-day meal plan demonstrates cost-effective and balanced dietary choices across meals. Overall, planning a nutritious diet in the Nigerian economy involves creativity and careful planning, making healthy eating achievable without excessive spending.
