I’m here to shed light on 10 common Nigerian meals that can be impeding your quest for a trim waistline as a Nigerian fitness enthusiast and nutritionist. But don’t worry, I won’t abandon you! I’ll also offer healthier substitutes so you can indulge your palate without having to worry about your stomach.
1. Puff-Puff:
Let’s start with one of Nigeria’s most popular sweets, puff-puff. These delicious deep-fried balls are undoubtedly enticing, but your aim may suffer as a result of their high calorie content. A medium-sized puff-puff has about 85 calories in it. For a guilt-free treat, choose healthier snacks like baked plantains or roasted sweet potatoes.
2. Buns:
Buns are another deep fried favorite that may lead to an expanding waistline. One buns serving contains approximately 180 calories. Instead, consider making your own healthier version by baking whole grain buns with minimal oil.
3. Sodas and Sugary Drinks (minerals):
Sugar-sweetened beverages are a significant contributor to belly fat. A singe bottle of coke contains approximately 150-185 calories, mostly from added sugars. Swap these sugary drinks for water, herbal teas, or freshly squeezed juices without added sugars.
4. Fried Plantains (Dodo):
Fried plantains are undeniably delicious, but the frying process adds unnecessary calories. A small serving of fried plantains contains approximately 150 calories. Opt for grilled or baked plantains to cut down on excess oil and calories.
“Many of the foods listed, such as puff-puff, buns, and fried plantains, are high in calories and often lack essential nutrients. Consuming these calorie-dense foods in excess can lead to weight gain and contribute to belly fat.”
5. Akara:
This popular Nigerian breakfast item, made from deep-fried bean paste, might be a belly fat culprit. One medium-sized akara ball contains approximately 75 calories. Consider making a healthier version by pan-frying the akara using minimal oil or explore other protein-rich breakfast options like boiled eggs or moimoi.
6. Suya:
While suya can be a mouthwatering delight, it’s often marinated in calorie-dense oil and spices. A standard serving of suya contains approximately 400-500 calories. For a healthier alternative, choose grilled or baked lean meats seasoned with herbs and spices.
7. Fried Snacks (Chin Chin, Prawn Crackers, etc.):
During social gatherings and festivities, people frequently indulge in fried snacks like chin chin and prawn crackers. These deep-fried delicacies lack nutritional value and are high in calories. Fried snacks are simple to overeat because they typically include 200–250 calories in a modest handful. Limit your consumption of these foods and choose more wholesome options like air-popped popcorn or mixed nuts.
8. Asun:
Asun, a spicy grilled goat meat delicacy, is delicious but high in calories and saturated fats. One serving of asun contains approximately 500-600 calories. Choose leaner meats like grilled chicken or turkey as healthier alternatives.
9. White Rice:
White rice is a staple in many Nigerian households, but it’s high in refined carbohydrates and lacks essential nutrients. One cup of cooked white rice contains approximately 200-250 calories. Consider substituting white rice with healthier options like brown rice, quinoa, or cauliflower rice.
10. Alcoholic Drinks:
Beer for example is a common beverage choice during social events and festive occasions. However, it’s significant to remember that, depending on the brand, a regular-sized bottle of beer may have as many as 150–200 calories. If taken in excess, beer’s high calorie and carbohydrate content can cause belly fat.
“It’s crucial to remember that getting a flat stomach requires a comprehensive strategy that takes into account not only eating decisions but also regular exercise, enough sleep, stress management, and general lifestyle behaviors.”
Now we can swap the unhealthy options with these.
After identifying the foods that are rich in calories, let’s look at some healthier options that will help you keep your stomach flat while still enjoying delectable Nigerian food:
1. Choose Whole Grains:
Opt for whole grain versions of common foods like rice, bread, and amala. They include more fiber, which promotes healthy digestion and keeps you satisfied.
2. Fill Up on Vegetables:
Incorporate the abundance of Nigerian vegetables in your stews and soups. Vegetables are high in nutrients and low in calories.
3. Select Lean Proteins:
Go for lean meats like fish, chicken, or turkey that you can grill or bake. They deliver necessary nutrients without adding extra calories or bad fats.
4. Practice portion control:
Pay attention to serving sizes, even when choosing healthier options. Always exercise moderation.
Making wise dietary selections is necessary to get a flat stomach. There are many healthier options that let you still enjoy the richness of Nigerian food without jeopardizing your objectives, even though some traditional Nigerian dishes could be detrimental to your progress. You'll be well on your way to a flat stomach and a healthy you by including nutrient-rich, lower-calorie alternatives into your diet. Always maintain balance, stay consistent, and choose a sustainable lifestyle. Cheers to your efforts to achieve a trim waistline and a healthy, happy lifestyle!
You don catch me. I needed the flat tummy though 😂
its a process, you’ll get there!