How to eat healthy on a budget in Nigeria

Let’s face the fact – Nigeria has changed a lot from what it used to be. The rising cost of living has forced everybody to readjust how they spend on so many things, especially food.

With prices of essential food items skyrocketing, it’s easy to feel like eating healthy is out of reach. But that’s a lie.

You just need a little planning here and there, and you’ll be surprised by how far the little money you’re making will go.

Here, let’s talk about a few tips that can help.

1. Shop Local, Buy Seasonal

Forget imported fruits for a second – Nigeria is blessed with a rich variety of healthy, affordable food. So, regardless of where you’re from or what you enjoy, you’ll find affordable, local food items to prepare it with in the Nigerian market.

Ugu, waterleaf, scent leaf, okra, garden eggs, carrots, and cabbage are packed with vitamins and are usually cheaper when in season. Find a local market near you and stock up on these items to last you weeks or months.

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2. Embrace Healthy, Budget-Friendly Staples

You don’t need foreign packaged foods to eat clean. Stick to our local heroes because they contain all the healthy nutrients you need. Here are some of them, along with what they contain.

• Brown rice (ofada): rich in fiber
• Beans: protein-packed and filling
• Sweet potatoes and yams: good carbs and vitamins
• Garri (in moderation): quick energy source
• Pap (ogi) with a touch of milk and groundnuts makes a wholesome breakfast

These foods are affordable, filling, and can be combined in endless tasty ways.

3. Cook at Home More Often

The suya down the road might call your name at night, but consistently eating out can add up fast, both financially and calorie-wise.

Batch cooking stews, soups (like egusi, efo riro, and vegetable soup), and rice dishes on weekends can save you time, money, and help you control ingredients like oil and seasoning.

4. Cut Down on Processed Snacks

Those meat pies and gala snacks are tempting, but they offer little nutritional value. Replace them with:

• Fresh fruits (pawpaw, banana, oranges)
• Roasted groundnuts
• Boiled or roasted corn
• Home-made smoothies (using zobo, tiger nuts, or local fruits)

You’ll feel fuller and get better nutrition for your naira.

5. Plan Your Meals & Budget

Impulse buying is one of the biggest budget-killers. Create a weekly meal plan, make a shopping list, and stick to it. That way, you only buy what you need, avoiding food waste.

Don’t forget to prioritise going to the market with cash over using your ATM card – it helps you stay disciplined.