April is Nutrition Month - an ideal time to remember that true wealth begins with health. In today's fast-moving world, maintaining proper nutrition often takes a backseat to work demands, social obligations, and daily responsibilities.

Your food choices today directly shape your wellbeing tomorrow. Yet across Nigeria's bustling urban centers - from Lagos to Abuja to Port Harcourt - convenience often trumps nutrition, with fast food, processed meals, and irregular eating patterns becoming the norm. These habits don't just cause occasional fatigue; they pave the way for chronic health issues.

The good news? Eating well doesn't require drastic lifestyle changes. We consulted nutrition experts to uncover simple, sustainable ways to nourish your body without disrupting your routine.

"Small Changes, Big Impact"

Registered dietitian Enoabasi Nta reveals a common misconception: "People often think healthy eating requires giving up all their favorite foods. But the truth is, simple swaps can transform your meals while keeping the flavors you love."

"Healthy eating doesn’t mean giving up fast food entirely—just upgrade your choices," advises dietitian Enoabasi Nta.

• At local bukas: Choose grilled chicken or fish instead of fried options
• In restaurants: Pick grilled proteins over deep-fried and swap fries for coleslaw
• Carb sides: Boil plantains/yams (same time as waiting for fast food!) and pair with pre-made vegetable stews

Snack smarter:
"Skip processed biscuits and chin-chin for:
✓ Roasted groundnuts
✓ Tiger nuts
✓ Fresh fruits (oranges/bananas)
Keep these in your bag or car to avoid unhealthy traffic-stop temptations."

"While malt and sodas are popular, consider hydrating with:
✓ Water (infused with fruits for flavor)
✓ Kunu
✓ Zobo
You don't need to eliminate favorites—just practice moderation."

2. Master Portion Control
"Nigerian portions tend to be large. Try these tricks:
• Split restaurant meals with a colleague
• Save half for later (perfect for traffic jams!)
• Use smaller plates at home to avoid overeating"*

3. Smart Traffic Snacking
For those long commutes, swap these:
✗ Doughnuts/meat pies → ✓ Roasted corn
✗ Fried snacks → ✓ Boli (roasted plantain)
✗ Processed foods → ✓ Fresh akara

"These alternatives are just as convenient but far more nutritious," Nta emphasizes.

‘Not that difficult’

Nutritionist Ademiju Fakoya says one of the biggest misconceptions about eating healthy is that it has to be difficult or restrictive. “Many people think eating well means giving up their favourite foods, counting every calorie, and following strict rules. No wonder it feels overwhelming,” she explains.

Fakoya believes ‘diet fad’ wrongly reduces health to mere weight loss. “The idea that food is something to endure rather than enjoy is misleading. People focus on numbers — calories, weight, portion sizes —instead of asking: ‘Am I eating foods that nourish my body?’”

Practical tips for healthier eating

Healthy eating does not have to be stressful. Dietitians Enoabasi Nta and Ann Udo-Umo, along with nutritionists Ademiju Fakoya, Odukoya Fiyinfoluwa, and Ibude Jayne, offer these simple yet effective strategies:

Plan meals ahead

If cooking daily is difficult, prepare meals in bulk over the weekend. Carry small snacks like nuts, dried fruits, or boiled eggs to avoid buying junk food.

Make smarter food choices

Instead of deep-fried foods, go for grilled, steamed, or roasted options. Eat more vegetables by adding them to soups and rice dishes.

Reduce processed drinks

Soft drinks and packaged fruit juices contain too much sugar. Switch to water, infused water, zobo (unsweetened), or kunu instead.

Eat according to your lifestyle

If your job requires physical activity, eat more energy-giving foods like beans and yams. If you sit at a desk all day, focus on lighter meals with more vegetables.

Avoid skipping meals

Skipping meals leads to overeating later. Even in a rush, eat something small and nutritious like whole wheat bread, fruits, or boiled eggs.

Drink more water

Many people mistake thirst for hunger, leading to unnecessary snacking. Carry a bottle of water everywhere to stay hydrated.