Breaking the Cycle of Unhealthy Eating.
A Wake-Up Call in an Envelope
The siren rang—"ring ring." Gracefully, I walked out of my class, my pleated skirt swaying in rhythm with my steps. It felt good to be in Senior High School.
After a long string of announcements at the assembly ground, all senior students were asked to stay behind for a survey conducted by external researchers.
“What’s your name?” a lady asked.
I spelled it out carefully to avoid unnecessary letters.
“How old are you?”
“Fourteen,” I responded politely.
“Can I go now?”
She informed us that we’d need to return during break to complete the survey. They took my BMI details, and a few days later, I received an envelope addressed to my parents.
I skimmed through the contents, but one line stood out:
“Your daughter is overweight.”
I wasn’t called fat—I was called overweight.
My BMI was 25, a difference of 5 before becoming obese at age fourteen.
Yet, I brushed it off. I had always heard, “We are big in our family.” It didn’t bother me.
Until I got into the university.
That was when I realized I needed to take control of my health. If I had been born into a family where unhealthy eating was the norm, then it had to end with me.
If Nigerians were 100% Honest: The Hard Truth
Today, on World Obesity Day, that memory is still fresh in my mind.
If Nigerians were 100% honest, we would admit that our diets are overloaded with carbohydratesRice, Beans, Pasta, Semolina, Eba- the cycle repeats itself.
These staple foods, once broken down, turn into sugars. If not managed properly, they can contribute to obesity and related health issues.
But what if I told you that you can still enjoy your favorite meals without compromising your health?
I get it, who doesn’t love rice? I do. But over time, I’ve discovered hacks to make our everyday foods healthier.
Healthy Staples to Consider
Rice Alternatives: Ofada Rice, Basmati Rice
Pasta Choices (Made with durum or whole wheat)- Spaghetti, Macaroni, Penne Pasta, Spaghettini, Couscous
Healthier Tubers- Yam, Sweet Potatoes, Irish Potatoes.
Legumes for Balanced Nutrition
Honey Beans, Drum Beans, Soya Beans, Millet.
Using the Healthy Plate concept, always aim to infuse vegetables and proteins into your meals.
A Sample Weekly Meal Plan for a Healthier Lifestyle
Monday: Rice and stew with vegetable stir-fry and protein.
Tuesday: Fried rice and chicken with salad.
Wednesday: Ofada rice with assorted lean beef and moimoi.
Thursday: Native jollof rice with fish and plantain.
Friday: Vegetable soup with white rice.
Saturday: Jollof rice mixed with bell peppers, carrots, and other veggies.
Sunday: Rice and beans with fish sauce.
We eat with our eyes first, so your food should be visually appealing and nutritious. Instead of frying, consider healthier cooking methods like grilling and baking.
Also, pay attention to the products you use, are they truly healthy, or are you choosing them simply because they’re cheap or easily accessible?
Think about it this way:
No matter how bad the fuel scarcity gets, you wouldn’t put water in your car’s fuel tank. So why do we compromise on what fuels our bodies?
This year’s World Obesity Day focuses on the systems that have failed us; the health system, government policies, food industries, media, and our environments. Many unhealthy products are disguised as healthy just to drive sales.
Obesity isn’t just about appearance—it’s a chronic disease that increases the risk of diabetes, heart disease, and cancer. Taking action against obesity is a crucial step in reducing these global health burdens.
It’s time to take charge of our health.
No more glorifying unhealthy lifestyles in the name of body positivity. Let’s embrace a healthy journey, one where we thrive, not just survive.
If we were raised in a lifestyle of unhealthy eating, we must consciously break the cycle by making better choices.
