By Josephine Agbonkhese
THERE was a time when eating healthily was a conversation many Nigerians could relate to. Parents worried about balanced meals, children were encouraged to eat their vegetables, and eggs, milk, fish and fruits were familiar items on many household shopping lists. Today, for many families, eating healthily is becoming less of a lifestyle choice and more of a financial privilege, as the rising cost of food forces households to rethink what they eat.
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As food prices continue to soar, putting a balanced meal on the table has become a daily struggle for many households, with eggs, milk, fish, meat, chicken, vegetables and even fruits now competing with rent, transport fares, school fees and other household expenses. According to the National Bureau of Statistics (NBS), the average daily cost of a healthy diet for one adult rose from ₦858 in January 2024 to ₦1,451 in November 2024, reaching approximately ₦1,589 by April 2026. These figures exclude transportation and cooking costs, including cooking gas, which further increase the cost of preparing meals.
For families already struggling to make ends meet, the consequences can be serious. UNICEF’s 2026 mid-year report rated Nigeria as having the second-highest burden of childhood stunting globally, highlighting the difficulties many families face in providing nutritious meals. While the government may point to improvements in economic indicators, many Nigerians are still asking a simpler question: why does the money in their pockets buy so little food?
But with nutritious meals becoming increasingly expensive, how can households eat better without spending beyond their means?
Add Colour to Your Plate
Eating healthily does not necessarily mean buying expensive imported vegetables or fruits. Sometimes, it begins with adding a little colour to the food you already eat.
Ugu, waterleaf, okra, carrots and cabbage can provide essential vitamins and minerals. Rather than buying several varieties at once, choose one or two affordable vegetables and include them in soups, stews, yam dishes or rice.
Seasonal produce is often a more economical choice. Buying from local markets, comparing prices among sellers and purchasing only what your family can consume before it spoils can also help. The goal is to make vegetables a regular part of meals, even when portions are small.
Incorporate More Legumes
Beans deserve a more prominent place in every kitchen right now because they are a valuable source of protein, fibre and other nutrients. They can also help reduce dependence on more expensive animal protein sources. Think bean porridge, moi-moi and akara.
Think beans served with rice, yam or plantain. Groundnuts can serve as an affordable snack, while cowpeas and other locally available legumes offer variety.
For households that find it difficult to afford beans in large quantities, buying smaller amounts regularly may be more manageable. Preparing a pot that provides more than one meal can also save
Prioritise at Least One Intentional Meal Daily
When money is scarce, trying to make every meal perfectly balanced can feel overwhelming. Start with one meal a day that deliberately combines different food groups.
For breakfast, pap could be paired with moi-moi or akara. Rice could be served with beans and vegetables, while yam could accompany an egg-and-vegetable sauce when affordable.
The idea is to look beyond simply filling the stomach. Carbohydrates provide energy, while protein-rich foods and vegetables supply other nutrients the body needs. When eggs, fish or meat are too expensive, beans and other affordable protein sources can help bridge the gap. One intentional meal a day is, however, only a starting point, not a substitute for a nutritious diet throughout the day.
Choose Seasonal and Locally Available Foods
Healthy eating does not have to revolve around expensive cereals, imported fruits or packaged beverages. Nigerian staples such as sweet potatoes, maize, millet and cassava, alongside locally grown fruits, can contribute to a varied diet.
The trick is to buy what is in season, available locally and reasonably priced.
A family can alternate between rice, beans, yam, potatoes and other staples rather than relying on one food item for every meal. It also helps to plan meals around current market prices instead of deciding on a menu only to discover that the ingredients are unaffordable.
Plan, Prepare and Preserve
A little planning can make a difference. Before going to the market, check what is already in the kitchen, prepare a simple weekly menu and make a shopping list. Compare prices and avoid buying perishable foods in quantities your family cannot consume before they spoil.
Cooking beans, soups or stews in batches can reduce repeated spending on cooking gas, provided the food is cooled, stored safely and reheated properly. Leftovers should be refrigerated promptly where possible, while dry staples should be kept in clean, airtight containers.
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