Highlights of the article:
- Explore common unhealthy nutritional practices by Nigerian men.
- Learn the health risks associated with poor nutrition.
- Discover practical tips to prevent poor dietary choices.
- Find healthier alternatives to popular but harmful foods.
The unhealthy nutritional practices by Nigerian men have produced more health challenges than they can handle.
This is why we have several cases of obesity, pot belly and other health issues predominant among Nigerian men, and by extension, African men.
The major issue is often found in their eating habits. Unfortunately, many Nigerian men unconsciously engage in eating habits that do more harm than good.
It is no surprise that unhealthy nutritional habits or choices still remain the major cause of Non communicable diseases (NCDs) around the world.
What we eat has changed a lot over the last few decades, and the most prevalent of these unhealthy choices are linked to the consumption of high calorie intake, fast foods, skipping breakfast, fried foods, large portion sizes, excessive snacking and carbonated drinks consumption.
Such poor nutritional practices can lead to serious health problems such as diabetes, heart disease, and obesity.
But there is good news. Small changes on your diet could make a huge difference in your health and lifestyle as a man.
In this article, we will highlight these harmful habits and provide practical tips to help you make healthier, more sustainable choices. Are you ready to take charge of your health?
Let’s dive in…
What are these common unhealthy nutritional practices by Nigerian men?
According to the global nutrition report, Nigeria has shown limited progress when it comes to diet related Non Communicable Diseases (NCDs) which says a lot about the prevalence of unhealthy nutritional habits practiced mostly by Nigerian Men.
And some of these unhealthy eating habits that negatively affects their health include:
1. Excessive consumption of fried foods:
It is normal to enjoy eating foods like puff puff, suya and dodo (fried plantain) either from the streets or from events where it is common to be served them.
But too much of these fried foods can lead to issues like obesity and increases the risk of heart disease because of the high intake of cholesterol.
It is important for you to cut down on these fried foods for better health. Finding a balance in your diet is important if you want to avoid heart problems.
2. Skipping meals especially breakfast:
A lot of men rush out in the morning to work without eating or sometimes taking just a cup of coffee. Some even adopt this notion of “Skipping breakfast makes you active”.
This behaviour often leads to overeating especially during lunch hours or dinnertime when you get home. This can affect your energy levels throughout the day or night.
3. Taking too many processed foods:
After a long day from work, you may find it stressful to cook and so you’ll want to rely on meals that takes less than 10 minutes to prepare, e.g Indomie or even eating snacks.
While this is convenient, these foods are loaded with salt, sugar, preservatives and unhealthy fat, contributing to issues like high BP and weight gain.
4. Drinking Sugary beverages and Alcohol:
During weekends after a stressful 9-5 week, men like to unwind with their fellow gees and these weekend hangouts usually include bottles of beer, palm wine, soft drinks and alcohol.
The love of sweet drinks and alcohol is high among Naija men but then making it a regular habit can cause health issues like diabetes and liver failure.
It is important to limit how you take these drinks in order to stay healthy.
5. Excessive intake of high carb foods:
Nobody likes to miss out on the item 6 that comes after every party or family gathering where delicious meals like rice, pounded yam and fufu will be served.
But as delicious as these meals are, they can become a problem for your health if you do not balance them with proteins and vegetables.
How do Unhealthy Nutritional Practices affect Nigerian men’s health?
Poor eating habits can severely impact the long-term health of Nigerian men. Let’s break down some of the most common health implications;
1. Increased risk of heart disease:
Imagine a blocked water pipe where water cannot pass through, that’s what happens when you consume too much fried or processed foods.
Your arteries become blocked over time and blood struggles to flow properly, increasing your chances of heart attacks or stroke.
2. High blood pressure (hypertension):
When an engine is overworked, the machine starts to get faulty.
This is similar to what high blood pressure does to your heart when you eat too much salt especially in packaged foods like noodles, it puts extra strain on the heart and if not controlled, can lead to severe heart problems.
3. Diabetes:
Regularly drinking carbonated sodas or alcohol and eating high carb foods like eba and rice in excess can spike your blood sugar.
Overtime, this can lead to type 2 diabetes, which affects how your body processes sugar, causing fatigue, weight gain, and organ damage.
Moderation is key to avoid diabetes and serious complications.
4. Obesity:
About 5.9% of Nigerian Men are living with obesity, which doesn’t come as a surprise.
When your diet is packed with high-calorie foods, it is impossible not to gain weight. And when that weight becomes excess, it can lead to joint pain, low energy, and increased risk for many health issues.
Obesity also put pressure on your heart and other organs, affecting your overall quality of life. By choosing better foods, you can avoid these health problems and live a longer, healthier life.
5. Prostate Cancer:
Naija men sometimes see eating fruits and vegetables as a bore and so they don’t consume it enough, instead settling for quick but less nutritious options.
These poor nutrition that is low in fruits and vegetables often raises the risk of prostate cancer. It is important to add more fruits and veggies to your diet for better health.
Healthy alternatives to these Unhealthy Nutritional practices
Making small changes to your diet can greatly improve your health as a man.
Here are a few practical alternatives to help you replace unhealthy foods with better options.
1. Swap fried foods for grilled or boiled options:
– Instead of frying meat or fish, try grilling or boiling them.
– Grilled chicken or fish has less fat and still tastes great.
– Replace Akara and bread with moi moi and pap.
2. Replace sugary drinks with water or fresh fruit juices:
– Swap that daily soda for some fresh orange juice or smoothie.
– Taking more water helps hydrate your body without adding unnecessary sugar.
3. Choose whole grains over processed carbs:
– Instead of white rice or pasta, try whole grains like brown rice or whole wheat pasta.
– Replace pounded yam or eba for wheat flour.
These are more filling and provide better nutrients for your body.
4. Snack on fruits and nuts instead of processed snacks:
– Replace packaged chips, biscuits, and baked snacks for fruits like apples or bananas.
– Nuts like groundnuts, almonds, date and cashews are also great alternatives that keep you full longer.
5. Eat more vegetables with your meals
Always add spinach, cabbages, carrots, or other local vegetables to your meals. They help balance out heavy dishes like pounded yam and jollof rice, providing essential nutrients without extra calories.
5 Ways to prevent Unhealthy Nutritional Practices and stay consistent
1. Plan your meals ahead (meal prepping):
- Cook your meals in bulk on weekends so you’re not tempted to grab junk food during the week or when you come back from work.
- Store them in portions so you can just heat and eat, making it less likely you’ll buy fast food.
2. Control your portion sizes:
- Instead of filling your plate with large portions of jollof rice or eba, try to balance it with smaller portions and larger portions of vegetables.
- When at events, stick to one meal in moderate size instead of combining different meals on your plate because you want to have a taste of everything.
- Use smaller plates to help control how much you eat.
3. Set realistic goals:
- Start by changing one unhealthy habit at a time, like cutting down on sugary drinks and taking alcohol moderately.
- Incorporate physical activities like walking, jogging, or even dancing into your routine.
- Don’t aim for perfection; just focus on steady improvement, which is more sustainable.
4. Find a support system:
- Get a friend or family member to join you in eating healthier, so you can motivate each other. Having someone to share the journey with makes it easier to stay on track.
5. Reward yourself:
- Treat yourself to something you enjoy when you hit a nutrition goal, like buying a new pair of shoes or spending time doing a favourite activity.
- By encouraging yourself, you’ll be motivated to continue your healthy habits.
Conclusion
Finally, these unhealthy nutritional practices by Nigerian men have dangerous health consequences. However, healthier nutritional practices can greatly improve your well-being and prevent serious health issues.
By making small, practical changes and staying consistent, Nigerian men can enjoy better energy, strength, and healthy living.
Start today by taking control of your diet and remember that it’s never too late to start living a healthier life.
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At Enthusiast Express, we are dedicated to improving the health and well-being of Nigerian men.
Our mission is to empower men with the knowledge and tools they need to make better nutritional choices and lead healthier lives, by provide timely, practical, and relatable information that makes healthy living achievable.
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