NATURAL UNSPOILED DIETARY PLAN.
BREAKFAST OPTIONS.
1. Take any one, two or three combinations of these fruits first: watermelon; pineapple; banana; grapefruit; orange; apple; grape; papaya; mango. Its better to use only one kind of fresh fruit at a meal, then for variety, change the next morning.
2 We need cereal or bread at breakfast. For cereals, the following are good: oats; cornflakes; wheatmeal; weetabix; golden morn. If you choose to eat bread made of white flour, have a brown one. Wheat bread is best. If you cannot get a brown bread, toast your bread before eating.
3. Use honey or dates or brown sugar as sweetener. Milk is good, but must be low-fat or skim milk. Sugar & milk together tend to cause indigestion.
4 An egg lightly cooked, not fried, is an excellent addition to breakfast. Have one egg a day.
5. Meals are more healthful if taken without much liquid-water is best. Teas like fig-tea, green-tea, kwic-bru & black-tea can be taken at the close of the meal.
LUNCH OPTIONS.
1. Take a sustaining, balanced meal for lunch. You can select your lunch from any of the following foods listed below:
a. Beans; b. Irish potatoes (cooked); c. Unripe plantain (cooked); d. Yam (cooked); e. Local rice; f. Semolina/wheatmeal/garri, with well-prepared cooked fish or snail or white meat vegetable soup. Food snacks like cashew nuts, walnuts, cooked corn, coconut & pear are also healthy choices.
2 Avoid frying your foods. Consider using little oils in your cooking. Make use of fresh palm oil (don't fry), olive oil, cottonseed oil, & vegetable oil.
3. Consider using a considerable amount of onions, garlic, and ginger in cooking your meal, but never use ginger & garlic together.
The decoction from 'zobo' leave mixed with ginger helps to control the blood pressure. Take either ginger or zobo drink instead of bicabornated soft drinks.
DINNER OPTIONS.
After eating your major calories in the morning & afternoon, dinner is the time to slow down on your caloric intake. Only raw vegetables is best taken for dinner. This is because the digestive system slows down during this time. Each time we consume a heavy meal at dinner, it weighs on our digestive system & causes certain complications in the body. Below are a list of varieties of raw vegetables useful for dinner:
a. Garden egg; b. Tomato; c. Cucumber; d. Lettuce; e. Cabbage; f. Carrot; g. Peas; h. Watercress h. Cauliflower.
1. Its okay to grate your vegetables.
2. Its pays to use only one kind of vegetable at meal, and then for variety, change the next evening.
3. Please, always have your dinner at least 3 hours before going to bed.
In my next post, I shall write & publish 'A Nigerian Standard Daily Weight Lose Exercise Plan' for seven days of the week. Stay connected.
1. Take any one, two or three combinations of these fruits first: watermelon; pineapple; banana; grapefruit; orange; apple; grape; papaya; mango. Its better to use only one kind of fresh fruit at a meal, then for variety, change the next morning.
2 We need cereal or bread at breakfast. For cereals, the following are good: oats; cornflakes; wheatmeal; weetabix; golden morn. If you choose to eat bread made of white flour, have a brown one. Wheat bread is best. If you cannot get a brown bread, toast your bread before eating.
3. Use honey or dates or brown sugar as sweetener. Milk is good, but must be low-fat or skim milk. Sugar & milk together tend to cause indigestion.
4 An egg lightly cooked, not fried, is an excellent addition to breakfast. Have one egg a day.
5. Meals are more healthful if taken without much liquid-water is best. Teas like fig-tea, green-tea, kwic-bru & black-tea can be taken at the close of the meal.
LUNCH OPTIONS.
1. Take a sustaining, balanced meal for lunch. You can select your lunch from any of the following foods listed below:
a. Beans; b. Irish potatoes (cooked); c. Unripe plantain (cooked); d. Yam (cooked); e. Local rice; f. Semolina/wheatmeal/garri, with well-prepared cooked fish or snail or white meat vegetable soup. Food snacks like cashew nuts, walnuts, cooked corn, coconut & pear are also healthy choices.
2 Avoid frying your foods. Consider using little oils in your cooking. Make use of fresh palm oil (don't fry), olive oil, cottonseed oil, & vegetable oil.
3. Consider using a considerable amount of onions, garlic, and ginger in cooking your meal, but never use ginger & garlic together.
The decoction from 'zobo' leave mixed with ginger helps to control the blood pressure. Take either ginger or zobo drink instead of bicabornated soft drinks.
DINNER OPTIONS.
After eating your major calories in the morning & afternoon, dinner is the time to slow down on your caloric intake. Only raw vegetables is best taken for dinner. This is because the digestive system slows down during this time. Each time we consume a heavy meal at dinner, it weighs on our digestive system & causes certain complications in the body. Below are a list of varieties of raw vegetables useful for dinner:
a. Garden egg; b. Tomato; c. Cucumber; d. Lettuce; e. Cabbage; f. Carrot; g. Peas; h. Watercress h. Cauliflower.
1. Its okay to grate your vegetables.
2. Its pays to use only one kind of vegetable at meal, and then for variety, change the next evening.
3. Please, always have your dinner at least 3 hours before going to bed.
In my next post, I shall write & publish 'A Nigerian Standard Daily Weight Lose Exercise Plan' for seven days of the week. Stay connected.
