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As our lives become increasingly busy and our schedules almost always full, we tend to neglect the simplest yet crucial aspect of our overall health: nutrition. With the growing awareness around the importance of a balanced and nutritious diet, there is no shortage of options available to people looking to take control of their health. One such approach that has gained popularity in recent years is the Keto diet. While it may sound restrictive, this low-carb, high-fat diet has been known to have several benefits, including aiding in weight loss, reducing blood sugar levels, and even improving heart health. But, what does this mean for Nigerians who are accustomed to diets that are primarily carbohydrate-based? The good news is that the Keto diet can be adapted to suit the Nigerian palate without compromising on either health or taste. While the diet requires a shift towards fats and proteins from carbohydrates, Nigerians can still indulge in their favourite dishes, albeit with a little tweaking. For example, traditional Nigerian stews and soups can be made with a base of coconut oil or olive oil instead of vegetable oil. Crunchy plantain chips that are a popular snack in Nigerian households can be made by slicing the plantains thin and baking them with a sprinkle of sea salt instead of deep-frying them in oil. Even jollof rice, a beloved staple, can be made with cauliflower rice instead of the usual rice grains. In addition to this, it’s essential to understand and meet the basic nutritional requirements of our bodies. These requirements vary according to age, gender, and activity levels, but some general guidelines can help get us started. A balanced meal should consist of carbohydrates, proteins, fats, vitamins, and minerals. For carbohydrates, focus on foods like whole grains, fruits, and vegetables. Proteins can include animal products like meat, fish, and eggs, as well as vegetarian options like nuts and legumes. Healthy fats like avocado, nuts, and olive oil can provide a satiating and energizing component to any meal. Vitamins and minerals can be obtained from a colourful variety of fruits and vegetables. In conclusion, it’s safe to say that balanced and healthy eating habits are not only about restricting oneself but rather adopting a more mindful approach to our food choices. It’s about being aware of what our body needs and feeding it accordingly, while still enjoying the foods that we love. So, whether it’s adapting to the Keto diet or simply incorporating more fruits and vegetables into your daily meals, let’s take control of our health, one bite at a time.
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BASIC NUTRITIONAL REQUIREMENTS
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