The Dietitian

The Dietitian 🌱Personalised nutrition
🌱Using diet to help you balance your blood sugar and improve your weight.

Answer: Avocado 🥑Avocado is rich in potassium, a mineral that can help support healthy blood pressure. It’s also a sourc...
04/09/2026

Answer: Avocado 🥑

Avocado is rich in potassium, a mineral that can help support healthy blood pressure. It’s also a source of heart-healthy fats.

Cocoyam is not a special diabetes food, but it can be part if a healthy diet whether you have diabetes or not.Check out ...
03/09/2026

Cocoyam is not a special diabetes food, but it can be part if a healthy diet whether you have diabetes or not.

Check out the 3 cocoyam meal ideas on slide 3.

Save this post and share with that your family member or friend who loves cocoyam or thinks they have to add it to their diets.

NutriQuiz 004: Foods that improve or worsen your blood pressure!Q: Which type of food should you include more often in y...
03/09/2026

NutriQuiz 004: Foods that improve or worsen your blood pressure!

Q: Which type of food should you include more often in your diet if you have high blood pressure?

Test your nutrition knowledge, no googling! 🤓

Drop your answer in the comments below.

And watch out for the correct answer and explanation!

High cholesterol? Adding avocado to your meals may make a difference!If you’re trying to lower your cholesterol, you don...
01/09/2026

High cholesterol? Adding avocado to your meals may make a difference!

If you’re trying to lower your cholesterol, you don’t have to give up good food. One simple food you can add to your meals is avocado.

Avocado contains heart-friendly monounsaturated fats, fibre and plant sterols. These nutrients can help support healthy cholesterol levels when avocado is part of a balanced, heart-healthy diet.

So, how can you enjoy avocado with foods you already eat? Try these simple combinations:

1) Avocado + boiled eggs + bread
2) Avocado + beans and rice + fish and vegetable stir-fry
3) Avocado + jollof rice + cucumber
4) Avocado + scrambled eggs + boiled yam

A simple tip: Instead of simply adding avocado to a meal that is already high in fat, try using it to replace foods high in saturated fat, such as large amounts of butter or mayonnaise.

And remember, avocado is not a magic cure for high cholesterol. It works best as part of an overall healthy eating pattern, with more vegetables, fruits, beans, whole grains and fish, and less saturated and trans fat.

🥑Small changes. Familiar foods. Better choices for your heart.

🥑🥑If you have high cholesterol, speak with a dietitian for personalised advice.

🥑🥑🥑Save this post for later, and share with someone who needs it.

White rice is not your enemy.If you’re watching your blood sugar, you may have heard that you need to stop eating white ...
26/08/2026

White rice is not your enemy.

If you’re watching your blood sugar, you may have heard that you need to stop eating white rice.

But does rice really have to go?

Not necessarily.

Your portion size and what you pair with your rice can make a difference. Pairing rice with vegetables, protein and healthy fats can make your meal more balanced and add fibre.

Here are 8 Nigerian vegetable soups and sauces you can pair with rice:

1. Cabbage Sauce
2. Mixed Vegetable Sauce
3. Edikang Ikong
4. Ewedu
5. Okra Soup
6. Egusi Vegetable Soup
7. Garden Egg Sauce
8. Otong Soup

For example, Egusi vegetable soup can add protein and healthy fats, while adding plenty of vegetables increases the fibre content of the meal.

Edikaikong, made with waterleaf and ugwu leaves, is another delicious way to add more vegetables to your plate.

And if you love that signature “draw” texture, okra, ewedu and otong are great options. Okra and other vegetables can contribute fibre to your meal.

Caution: be mindful of the amount of oil used. Palm oil can be part of a healthy diet, but using large amounts can significantly increase the calorie content of your meal.

So, instead of asking:

“Should I stop eating rice?”

Try asking:

“How much rice should I have, and what can I pair it with?”✅

Healthy eating doesn’t have to mean giving up the foods you love. Sometimes, it’s about making smarter combinations and portions.

Disclaimer: For educational purposes only. Speak to a dietitian for personalised dietary advice.

Sometimes, the most dangerous assumptions we make are: “I think I know what this symptom is.”You have a headache.“It’s m...
24/08/2026

Sometimes, the most dangerous assumptions we make are: “I think I know what this symptom is.”

You have a headache.

“It’s malaria.”

Your stomach hurts.

“It’s ulcer.”

You feel tired or weak.

“I probably need magnesium.”

You’re losing weight, so you decide you need a weight-gain supplement.

You notice a lump.

“Someone online said I should try soursop tea first.”

You have unusual discharge.

“It’s probably an infection. I need a vaginal cleanse.”

You feel bloated or uncomfortable, so you start taking detox tea.

And because the symptom sometimes improves after taking something, you assume the problem is solved.

But symptoms are not diagnoses.

Two people can have the same symptom and completely different conditions.

That headache may not be malaria.
That stomach pain may not be ulcer.
That tiredness may not mean you need a supplement.
And that lump may need proper examination, not a herbal mixture.

Even when something worked for your friend, spouse, sibling or neighbour, it doesn’t automatically mean it is right for you.

Self-medication can delay the correct diagnosis, cause side effects, interact with other medicines, or mask a problem that still needs attention.

I'll be honest, many of us have done it at some point.

Because hospital visits can sometimes be stressful.
Because money can be a concern.
Because we are too 'busy'.
Because an 'influencer' we trust recommended something.
Because we are hoping it will go away on its own.
Because sometimes, we are afraid of what the doctor might find.

So we reach for the tea.
The herbs.
The supplements.
The paracetamol.

Anything that feels easier than getting checked.

But pause and ask yourself:

“Do I actually know what is causing this, or am I just assuming?”

If something is persistent, keeps returning, gets worse, or is unusual for you, get it checked.

You don’t have to panic about every symptom.

But you also don’t have to guess.

Don’t diagnose yourself because you recognise a symptom.
Don’t take medication simply because it worked for someone else.
Don’t use supplements or herbal remedies as a substitute for finding out what is wrong.

Your health deserves more than assumptions.

Listen to your body.
Get the right information.
Get checked.

NutriQuiz 003: The correct answer is fish🥳Fish does not provide carbohydrates. It is mainly a source of protein and heal...
10/08/2026

NutriQuiz 003: The correct answer is fish🥳

Fish does not provide carbohydrates. It is mainly a source of protein and healthy fats.

The other options contain carbohydrates:

🥬 Cabbage contains carbohydrate, mainly from fibre and natural sugars.

🍌 Unripe plantain is a good source of carbohydrate, mainly starch.

🍎 Apple contains carbohydrates, mainly natural sugars and fibre.

👉🏽Did you get it right? 🤓

A fatty liver diagnosis doesn’t mean you have to stop enjoying food. There are simple changes you can make to support yo...
10/08/2026

A fatty liver diagnosis doesn’t mean you have to stop enjoying food.

There are simple changes you can make to support your liver health, without giving up the foods you love.

Swipe through the slides for 3 things you can start to prioritise today.

🎯Save this post for later and share with someone who needs it.

NutriQuiz 003: All About Carbs!Q: Which of the following foods does NOT provide carbohydrates?Do you know the answer? 🤔T...
10/08/2026

NutriQuiz 003: All About Carbs!

Q: Which of the following foods does NOT provide carbohydrates?

Do you know the answer? 🤔
Test your nutrition knowledge, no Googling! 🤓

Drop your answer in the comments below.

And watch out for the correct answer and explanation!

Power Up with Lentils!Looking for a healthy, affordable, and delicious food? Lentils are a great choice! They’re packed ...
05/08/2026

Power Up with Lentils!

Looking for a healthy, affordable, and delicious food? Lentils are a great choice! They’re packed with nutrients that help keep you strong and healthy.

Why choose lentils? They offer many health benefits, including:

✔️ Supporting heart health

✔️ Promoting healthy digestion

✔️ Helping maintain stable blood sugar levels

✔️ Providing protein, iron, fibre, and essential vitamins and minerals

Lentils are easy to enjoy! They taste very similar to beans and make a healthy, delicious addition to your meals.

👉🏽You can add them to soups, stews, curries, pasta, or rice dishes, or pair them with bread, sweet potatoes, plantain, or yam for a nourishing meal.

👉🏽Additional healthy tip: Enjoy lentils with vitamin C-rich foods, such as tomatoes, bell peppers, spinach, watermelon, or oranges, to improve iron absorption.

🎯 Have you ever tried lentils? If not, would you give them a try? Share your thoughts in the comments!

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