As rising food prices continue to strain household budgets and reshape eating habits, health experts have urged Nigerians to adopt affordable and practical nutrition strategies that ensure balanced diets without excessive spending.

This was the focus of discussions at the maiden edition of Wellness Diary Live, an interactive virtual session hosted by Brand Multimedia Communication Network as part of efforts to deepen conversations around health and wellness. The mid-series session of the Wellness Diary initiative centred on Smart Nutrition for Women on a Budget, bringing together participants and a nutrition expert to examine how families can maintain healthy diets amid economic pressures.

Speaking during the session, nutrition expert, Mrs Amaka Nwaora, dismissed the widely held belief that healthy eating is expensive, noting that the real challenge lies in poor planning and dependence on processed foods. “Healthy eating does not have to drain your pockets. The real challenge is poor planning and over-reliance on processed foods.”

She explained that with proper planning and the use of locally available foods, families can achieve balanced nutrition without financial strain. She further stressed the central role women play in shaping household nutrition, noting that their daily decisions significantly influence family health outcomes.

According to her, simple practices such as meal planning, buying food items in bulk, reducing food waste and prioritising seasonal foods can greatly improve both nutrition and affordability within households.

A key highlight of the session was the introduction of the “Healthy Plate” model, which is meant to guide families in structuring meals by balancing vegetables, whole grains and proteins to achieve adequate nutrition.

Participants also received practical guidance on cost-effective dietary choices, including the use of beans, eggs and locally sourced vegetables as substitutes for more expensive food items. The session also encouraged reduced consumption of sugary drinks and fewer meals eaten outside the home as part of healthier living practices.

Convener and Host of Wellness Diary, Aderayo Olaiya, explained that the initiative is designed to create a more interactive and inclusive wellness platform that goes beyond awareness to active participation.

She noted that Wellness Diary began as a podcast focused on health, women, children and family wellness, but has since expanded to include live interactive sessions.

“Wellness Diary started as a podcast, where we share expert insights on health, women, children, and family wellness. With Wellness Diary Live, we are creating a more interactive space where participants can engage experts directly, ask questions and gain practical knowledge,” she said.

Olaiya added that the initiative will culminate in a Wellness Summit later in the year, which will bring together experts, stakeholders and participants for broader engagement on health and wellness issues.