In a time like this, where economic strains are felt deeply across Nigeria, maintaining a balanced diet might seem like a daunting task. However, a registered dietitian, Adenike Opelami, assures us that eating well does not have to break the bank. Through her insightful recommendations and practical tips, Opelami provides a roadmap for Nigerians to nourish their bodies without compromising their budgets, as follows:
Nutrient density: The key to balanced eating
Opelami emphasises the importance of prioritising nutrient-dense foods over the frequency of meals. “You can be eating three to four times a day, but not having a balanced diet”, she said. By focusing on foods rich in essential nutrients, individuals can ensure they are meeting their dietary needs despite financial constraints. One such example is incorporating tofu, a versatile protein source, into meals. Tofu, also known as “beske” in Ilorin, offers a cost-effective alternative to meat and fish, providing essential amino acids necessary for optimal health.
Budget-friendly meal planning
She advocates for mindful meal planning that aligns with one’s budget. She suggests simple yet nutritious meal ideas that won’t break the bank. For instance, pairing affordable staples like rice with locally-sourced vegetables such as carrots, runner beans, and cucumber creates a balanced meal that is both economical and nutritious. By incorporating a variety of food groups into each meal, individuals can ensure they are meeting their nutritional needs without overspending.
Cultivating self-sufficiency through farming
As an advocate for self-sufficiency, Opelami encourages Nigerians to explore small-scale farming as a means of accessing fresh, affordable produce. Even without access to traditional farmland, individuals can utilise containers such as buckets or sacks to grow their vegetables. Low-maintenance crops like ewedu and pepper thrive in these conditions, offering a sustainable source of fresh produce. By engaging in small-scale farming, individuals not only reduce their reliance on expensive market produce, but also cultivate a deeper connection to their food. She mentioned how that last year, she was involved in a project whereby they planted yams in sacks and the harvest was massive; the yams that were planted inside sacks all came out very well. “We can take the opportunity of this season to have more homegrown foods”, she said.
Leveraging seasonal foods for affordability
Seasonal foods offer both nutritional and economic benefits. She recommends prioritising locally-available produce, such as potatoes, which are rich in fibre and antioxidants. By embracing seasonal foods, individuals can take advantage of lower prices and fresher produce, thereby stretching their food budget further. Additionally, collaborative efforts such as group buying allow communities to pool resources and purchase bulk quantities of seasonal produce at discounted rates, making healthy eating more accessible to all.
Retrofitting leftovers: Maximising nutrition, minimising waste
She emphasises the importance of minimising food waste by repurposing leftovers into nutritious meals. By creatively incorporating leftover ingredients into new dishes, individuals can maximise the nutritional value of their meals while minimising their grocery expenses and further suggested innovative ways to use leftover beans, vegetables, and proteins to create satisfying and budget-friendly meals that nourish both body and soul.
Farming in sacks: A model of sustainable agriculture
Farming in sacks serves as a tangible example of how simple, yet effective agricultural practices can make a significant impact on food accessibility and affordability. By utilising sacks filled with locally sourced soil, individuals can cultivate plants in limited spaces, bypassing the need for extensive land use. This method not only reduces the financial burden associated with traditional farming, but also promotes self-sufficiency and resilience within communities.
Conclusion: A holistic approach to affordable and nutrient-rich eating
In a nutshell, Adenike Opelami’s holistic approach to eating well on a budget offers practical strategies for Nigerians facing economic challenges. By prioritising nutrient-dense foods, embracing seasonal produce, and leveraging small-scale farming, individuals can nourish their bodies without breaking the bank. Her insights underscore the importance of mindfulness and resourcefulness in achieving a balanced diet, even in the face of financial constraints. By adopting these strategies, Nigerians can take control of their health and well-being while navigating uncertain economic times. Healthy eating she says, is healthy living.
