Cin abinci mai gina jiki da abincin Arewa

Many people believe eating well means buying expensive or imported foods. It does not. The traditional foods of Northern Nigeria include some of the most nourishing ingredients available anywhere. Small changes to how we choose, cook and portion them can lower the risk of high blood pressure, diabetes, anaemia and other conditions we see often at Almadina Hospital.

Build a balanced plate

A simple way to plan a meal is to think of your plate in parts:

• Half: vegetables. Leafy greens such as zogale (moringa), alayyahu (spinach), yakuwa (sorrel leaves) and kuka (baobab leaves), along with okra, tomatoes, garden eggs, carrots and cabbage.
• A quarter: starchy foods, preferably whole grains. Millet, sorghum, maize, rice or yam.
• A quarter: protein. Beans (wake), groundnuts, eggs, fish, chicken or lean meat.

Most traditional meals already bring these together. Tuwon dawa or tuwon masara with miyan kuka or miyan taushe and some fish or beans is a good example. The changes that matter are usually in the proportions, the salt and the oil.

Choose whole grains

Millet and sorghum are excellent grains: rich in fibre and minerals, and slower to raise blood sugar than refined white flour or polished rice. Fura, tuwo, kunu and masa made from millet or sorghum are good everyday choices. When you eat rice or bread, smaller portions alongside vegetables and protein are better than large plates of starch alone.

Make the most of local vegetables

Zogale is especially valuable. Its leaves are rich in vitamins and minerals and can be added to soups, salads such as kwadon zogale, and sauces. Kuka leaves, yakuwa and alayyahu are also good sources of iron and vitamins. Add vegetables to soups and stews generously, and cook them briefly so they keep more of their nutrients.

Beans and groundnuts

Beans are an affordable source of protein and fibre. Dishes such as wake da shinkafa, ɗan wake and moi moi provide filling, nourishing meals. Groundnuts provide protein and healthy fats, but they are high in energy, so a small handful is enough as a snack. Choose roasted or boiled groundnuts over heavily salted or sugar-coated ones.

Fruit in season

Oranges, mangoes, guavas, bananas, pawpaw, watermelon and tsamiya (tamarind) are widely available in Zaria at different times of the year. Whole fruit is better than juice, which is easy to drink in large amounts and contains a lot of sugar.

Less salt

High blood pressure is common in our community, and salt is a major cause. Much of the salt in our diet comes from seasoning cubes rather than from the salt itself. To cut down:

• Use fewer seasoning cubes, and try half a cube where you would use a whole one.
• Flavour food with onions, garlic, ginger, pepper, locust beans (daddawa) and herbs.
• Add little or no salt at the table.
• Go easy on salty snacks and processed foods.

Your taste adjusts within a few weeks, and food will taste just as good.

Less sugar

Sugar is easy to overdo in tea, kunu, zobo, fura da nono and soft drinks. Gradually reduce the sugar you add, and drink water as your main drink. Choose unsweetened or lightly sweetened kunu where you can.

Less oil, and how it is used

Fried foods such as puff-puff, fried yam and fried snacks are high in energy. Enjoy them occasionally. In soups and stews, use oil sparingly, and prefer boiling, steaming or grilling.

Feeding children

• Breastfeed exclusively for the first six months, then continue alongside other foods.
• From six months, introduce soft, mashed foods, such as millet pap enriched with groundnut paste, mashed beans, egg and vegetables. Pap alone does not provide enough nutrition.
• Offer a variety of foods and small, frequent meals.
• Ask our doctors or nurses if you are worried about your child's growth or appetite.

Eating in pregnancy

Pregnant women need more iron, folic acid and protein. Include beans, eggs, fish or meat, and dark green leafy vegetables regularly. Continue the iron and folic acid supplements given at antenatal care. Avoid alcohol, and ask before taking any herbal mixture.

A sample day of meals

This is one example of a balanced day using familiar foods. Portions should suit your age, activity and health.

• Breakfast: millet or sorghum kunu with little sugar, with a boiled egg or a small portion of ɗan wake, and an orange.
• Mid-morning: a small handful of roasted groundnuts, or a piece of fruit.
• Lunch: tuwon dawa with miyan kuka or miyan taushe made with plenty of leafy vegetables, and a piece of fish or chicken.
• Afternoon: fura with a little nono and less sugar, or a slice of watermelon.
• Dinner: wake da shinkafa with a generous tomato and vegetable sauce and a side of kwadon zogale.
• Drinks: water through the day.

Shopping on a budget

Healthy eating does not have to cost more. Beans, millet, sorghum, groundnuts and leafy vegetables are among the most affordable foods in the market. Buy fruit and vegetables in season, when they are cheapest and freshest. Grow zogale or alayyahu at home if you have space. Spend less on soft drinks, sweets and packaged snacks, which cost a lot for little nutrition.

When to come to the hospital

Healthy eating supports good health, but it does not replace medical care. Come to Almadina Hospital if you have unexplained weight loss, constant tiredness, very pale skin, a child who is not growing well, or signs of diabetes such as constant thirst and frequent urination. Our doctors can check you and refer you for further advice where needed. We are at 1-4 Chikaji Road, Sabon Gari, Zaria. Call 0806 083 9148.