What are you eating this weekend?

So, what are you eating this weekend?

You will not believe this: Nigerian workers feed better during the weekdays than weekends! A study by a group of clinical students at the University of Ibadan (UI) recently revealed that workers in Lagos and Oyo state tend to eat fairly nourishing meals during the week though mostly unplanned, while they go for outright junk and calories loaded meals that do not complement their health when it is weekend.
The researchers discovered that a majority of the working class people in the two states still maintain a fairly healthy diet routine, inspite of the hard times, between Mondays and Friday mornings. This however fizzles out as the weekend approaches. Many of these workers start the weekend with oily or greasy foods which are followed with the consumption of more junks and alcohol, especially at parties from Friday evenings through Sundays. Many of the respondents, according to the research findings disclosed that they always look forward to enjoying better and nutritious meals at weekends but these often turn out to be mere varieties of carbohydrates, especially rice. Those who venture to take their family out for weekend outings usually end up with snacks and more varieties of carbohydrates and sugar-laden drinks.
My investigation also revealed that many Nigerians tend to start their Saturdays with treats loaded with oils and too much calories with reckless abandon, putting finishing touches to these when they arrive parties. However, Mrs. Doris Aniemiena, a Nutritionist and Dietician at Ace Medicare Clinic, Otta believes that Nigerians eating habit during the weekends is just a bit worse than what obtains during the week.
Speaking in an interview with me recently, she disclosed that Nigerians generally eat junks throughout Mondays to Sundays, not just the weekends alone and the worst aspect is that they do not exercise even after eating these junks. It is not only workers that are involved in this cycle of junk eating cycle.
Even children are affected by the rice and junk syndrome because mothers these days are fond of giving their children 20 naira to buy rice at any given time of the day she added.
Noting that Nigeria is really blessed with different foods and vegetables, the dietician beamed the flashlight on mothers, whom she stated should always have a planned meal menu which should cut across all food nutrients.
“Mothers should have diet plans in mind and on their shopping lists before going to the market and prepare as many different vegetables as possible, notwithstanding what part of the country they are from.
“These do not cost a fortune compared to how much is to be spent on hospital bills. They (mothers) must learn to go to the kitchen more and cook nutritious meals for their families, not just rice simply because it comes handy” Aniemiena advised.
So, what are you eating this weekend? Here are some tips to the rescue:
*Never load your kitchen with lots of high-calorie snacks, rather, keep fresh fruits, vegetables, and whole grain crackers for nutritious snacking. *Start your Saturday and Sunday mornings with a healthy breakfast particularly with foods rich in protein and fiber.
Some good choices include eggs, moin-moin, pap, fried beans, akara, while meals for lunch and dinner should include fruits and vegetables like ugu, shoko, gbure (water leave), okro, bitter-leaf. Experts recommend that adults do not consume more than two eggs in a week.
*A great way to stay motivated to eating a healthy diet is keeping track of the foods you eat. Make your own food diary, taking note of the Calorie Count.
*Give yourself a small treat during the week because any diet that leaves you feeling deprived will ultimately fail.
For instance, you could enjoy a small piece of chocolate, candy or one scoop of ice cream during the week.
*Eat lots of fruits and vegetables for they are low in calories, and high in nutrients and fiber. Fiber is very important because it keeps you energetic and helps digestion.
*Eat less at restaurants because most restaurants serve very large portions. Make sure you include salad in your meal. But if you order a large meal, take half of it home for a delicious lunch the next day.
*Eat before going shopping even if it is just window shopping because if you go hungry, you are much more likely to give in to the temptation of unhealthy foods.
*Get some exercise each day.
For instance, you could walk from home to the bus-stop or use the stairs rather than the elevator. Going for a walk helps burn calories, thus improving your mood and distracting you from unneeded cravings.
With a little thought and preparation, you will get used to these and continue eating healthy, yet enjoying your weekends. De bon weekend!