Nutritionists reveal foods Nigerians should avoid in 2025

Did you know that poor nutrition claims more lives than tobacco each year? Experts say unhealthy eating habits are now responsible for 11 million preventable deaths globally. In Nigeria, financial constraints, food inaccessibility, and busy lifestyles force many to resort to unhealthy meals out of convenience. But this can change in 2025.

“It is not my fault I eat an unhealthy diet,” says Roseline Chukwuma, her tired smile revealing her struggles. At 31, Roseline spends her weekdays working as a shopkeeper on the bustling Lagos Island, only to return home too exhausted to cook later in the day. 

“Buying food outside is too expensive, so I survive on junk food and soft drinks. Most times, I don’t eat real meals,” she confesses.

For 42-year-old auto mechanic Tunde Adewale, energy drinks have become a staple. “I work long hours in the sun, and by 12 PM, my body gives up, like I want to die. Energy drink gives me the boost I need,” he admits. 

But the temporary fix comes at a price. “At night, I can’t sleep. Sometimes, my chest hurts, but what can I do? Cooking takes time I don’t have, and I have mouths to feed. I have three children.”

Grace Adebayo, 47, is a widow and seamstress struggling to provide for her four children. “I can’t afford to buy fresh vegetables or fruits often, so I eat bread and soft drinks most times,” she explains. “Whatever little money I have goes to my children’s school fees and food.”

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Her voice quivers as she adds, “I feel weak all the time, and they have told me at the hospital that I have high blood pressure, but I don’t see how I can change things. Life is hard for me.”

Experts warn against unhealthy diets

As the new year progresses, health experts have warned that diets high in sugar, salt, and fat fuel the rise in diseases like high blood pressure, heart disease, and diabetes. 

About 3.7% of the adult population in Nigeria suffers from diabetes, according to the International Diabetes Federation (IDF). Cardiovascular disease is deemed to be responsible for about 11% of all noncommunicable disease deaths annually.

Nutritionists say the beginning of a new year offers a chance for Nigerians to rethink their diets.

“Refined sugars and sugary drinks, such as soft drinks, candies, and processed juices, should be avoided or minimised,” Clinical nutritionist Fiyinfoluwa Odukoya tells Guardian Life. “They contribute to weight gain, diabetes, and heart disease. Instead, opt for water, fresh fruits, or smoothies made with whole fruits and vegetables. 

“Trans fats and deep-fried foods, including margarine, puff-puff, and akara, raise bad cholesterol and increase heart disease risk. It is important to cut these down.”

Odukoya also advises choosing healthier cooking options like grilling or baking and using oils such as olive or avocado. He notes that refined carbohydrates, such as white bread and rice, cause blood sugar spikes and should be replaced with whole grains like brown rice or whole-grain bread.

“Fatty meats, overly salty foods, and herbal concoctions should also be consumed cautiously. Excessive salt raises blood pressure, and unregulated herbal mixtures can harm vital organs. Instead, use natural spices like garlic or ginger for flavour, and choose lean meats or plant-based proteins for better health outcomes,” he says.

Speaking on mindful eating, Maduabuchi Sylvian, a nutritionist in Akwa Ibom capital, Uyo, emphasises the importance of eating slowly, savouring each bite, and paying attention to hunger and fullness cues, likening it to a romantic dinner date where you truly enjoy the company of your food. 

Sylvian advises against eating in front of screens, which she says distracts from the joy of the meal and encourages cooking at home with fresh ingredients to better control the amount of salt, sugar, and oil used.

The World Health Organisation (WHO) has also raised concerns, particularly about the impact of excessive sugar consumption. The global health body warns that too much sugar leads to weight gain, heart disease, and even dental problems. “Simple sugars reduce the quality of your diet by adding calories without essential nutrients,” the WHO states, noting that even natural options like fruit juices should be consumed in moderation.