WellNewMe has conducted a Diet and Nutrition Survey which aimed to gather information about the dietary habits and nutritional status of the Nigerian population.
The survey was carried out in collaboration with Dennis Ashley Medical Clinic (http://www.dennisashley.com/) between January 2019 and March 2020. The fieldwork consisted of online data collection, and was conducted on a random sample of the population from 36 states and the Federal Capital Territory Abuja.
7,000 people contributed to the surveys which took place across the age range of 20 to 60 year old and was part of a larger programme examines the relationship between diet and non-communicable diseases such as hypertension, diabetes and cancer.
The initial stages of the survey involved an online survey to collect general information on the individual, their general eating habits and health. Additional survey components were requested from participants, including a information regrading their past medical history, physical activity, sleep history, psycho-social questionnaire, blood pressure and anthropometric measurements.
ONLY 1% OF NIGERIANS ARE VEGETARIANS
When asked about the type of diet that they have, only 1% of the population asserted to being vegetarians, while more that half said they tend to have a more Western type diet which consists mostly of red meat and lots of red meat (beef, pork, sausages) and potatoes as opposed to a quarter who have a more traditional Nigerian diet (starchy foods, white rice, garri, yam, oily soups & stews). Both these diets tend to have an associated with an increased risk for developing non-communicable disease due to their high fat and carbohydrate content, and not enough fruits and vegetables.
Having a balanced diet is key in improving mood and mental wellbeing; maintaining a healthy body weight and lowering the risk of chronic health conditions such as heart disease, stroke, and cancer. While a vegetarian diet also provides some of the same benefits, it is very important for vegetarians to remember is to make sure they are getting key nutrients, including protein, fatty acids, iron, zinc, iodine, calcium and vitamins D and B-12.
LATE SUPPERS
More than half of Nigerians survey say they have their last meal of the after 7 pm in the evenings more than 3 times in the week in the 30 days preceding the survey. Men were more likely than women to eat late, and people in their 40s were also the most likely than any age group to have a late meal.
What research has shown is that people who have late suppers tend to ingest more calories that people who eat earlier, and this could lead to poor weight control as the extra calories consumed by late eaters could lead to weight gain over time.
PROCESSED CARBOHYDRATES
Almost half of Nigerians consume processed carbohydrates such as polished rice, pounded yam, eba, fufu, semolina, semovita, amala and wheat on a daily basis, with men slightly more than women to, and people above the age of 50 far less likely than the rest of population, with only 36% to do so.
Not all carbohydrates are the same. Many whole foods that are high in carbohydrates are actually quite healthy and nutritious. On the other hand, processed, refined or simple carbs have had most of the nutrients and fiber removed.
Eating processed carbohydrates is linked to an increased risk of many diseases, including obesity, heart disease and type 2 diabetes.
Most nutritionist agrees that consumption of processed carbohydrates should be moderated. However, they are still the main source of dietary carbs in many countries. We found that more than half of the adult population will consume more than a standard size portion of processed carbohydrates equivalent to the 650 ml takeaway pack per meal. Men were more likely to consume more processed carbs during a meal.
Ideally, no more than a takeaway sized portion worth of carbohydrates should be consumed per meal in order to moderate the risk associated with consuming such carbohydrates.
FAST FOOD
There has been a rapid increase in the number of fast food outlets in Nigeria driven by urbanization and higher disposable incomes. While most fast food consists of indigenous local meals, consumers are increasingly interested in Western foods such as pizza and chicken and chips offered by major chains. More than third of Nigerians admit to eating at fast food restaurants at least twice a week.
Having a diet high in fast food is linked to a higher risk of obesity, depression, digestive issues, heart disease and stroke, type 2 diabetes, cancer, and early death. Also, the frequency matters when it comes to the impact of fast food on one's health.
DIETARY FIBRE
Dietary fibre is a type of carbohydrate that cannot be digested by our bodies' enzymes. It is found in edible plant foods such as wholemeal bread, fruits, vegetables, peas, nuts, beans and whole grains. Less than a third of Nigerians survey say that they consumed foods with high fibre content more than 3 times in a week. There was a disparity between the age groups as well younger people less likely (25% in people under the age of 30) than older people to consume high fibre foods (37% in people above the age of 50).
High fibre foods help maintain bowel health, lowers cholesterol levels, control blood sugar levels and aid in achieving a healthy weight.
FRIED FOODS
Frying food is a common cooking method used across the globe. It’s often used by restaurants and fast food chains as a quick and inexpensive way to prepare foods. Also many people at home enjoy the taste of fried delicacies such as fried plantain and yam. Just under half of Nigerians (48%) say their have eat fried foods at least twice a week, with older people less likely to eat fried foods on a more regular basis than younger people.
Many people like the taste of fried foods. Yet these foods tend to be high in calories and trans fat, so eating a lot of them can have negative effects on one's health.
FRUITS & VEGETABLES
Fruits and vegetables are important aspects of any stable diet but yet, it seems that many Nigerians are still not getting enough the recommended amounts with only 30% of the population eating fruits and 19% eating vegetables on a daily basis. Again younger people were less likely older people to eat fruits and vegetable on a regular basis.
People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.
EATING LEGUMES
Legumes have been linked to various other health benefits, including a reduced risk of heart disease and lower cholesterol levels. Randomized controlled trials also suggest that regular consumption of these plant foods may reduce blood pressure and triglycerides. Just about 28% of Nigerians consume about two or more portions of 150g of cooked legumes (beans or peas) in a week.
NUTS
Only 30% of Nigerians eat two or more servings of nuts. A serving equates to 30g or a small handful of nuts. A higher proportion of women than men eat more nuts. Also it seems that the consumption of nuts increases with age.
There is mounting evidence suggests that eating a handful of nuts and seeds daily can lower your risk of diabetes and heart disease and may even lengthen your life.
CHARRED MEAT
Grilling meats at high temperatures results in the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), chemicals that form when meat — including beef, pork, fish or poultry — is cooked at high temperatures. According to the National Cancer Institute, HCAs and PAHs have been found to be mutagenic, which means they cause changes in DNA that may increase the risk of cancer.
Moderation is key in controlling cancer risk, as the occasional consumption will not increase cancer risk. However, about 29% of Nigerians profess to having charred meat such as barbecues, suya and smoked fish twice or more a week.
SWEET TOOTH
When it comes to having a sweet tooth, 2 in 10 Nigerians tend to eat sweets, chocolate, pastries, cakes, ice cream/frozen desserts or biscuits at least four times a week.
Also nearly half of Nigerians tend to have carbonated soft drinks or sweetened fruit juice at least twice a week.
Eating too much added sugar can have many negative health effects. An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems and an increased risk of heart disease.
WATER
When asked about the daily amount of water that they drink, only 30% of Nigerians were drinking the equivalent of 3 bottles or more of the 750 ml sized bottles of water. There was only a slight difference between the genders, there was also no major difference between the ages group in the amount of water drank.
Not drinking enough water can lead to dehydration, which can negatively affects your mood, attention, memory and motor coordination. Also some research shows that if poor water consumption continues, your blood becomes more concentrated and, at a point, this triggers your kidneys to retain water. The thicker and more concentrated your blood becomes, the harder it is for your cardiovascular system to compensate by increasing heart rate to maintain blood pressure.
Some of the important health benefits of drinking adequate amount of water include:
- Drinking water can help you to control your appetite, especially as your body often confuses thirst for hunger.
- Water energises your muscles as having the right balance of water and electrolytes in your muscles helps them to perform at their best.
- Water gives your kidneys a helping hand in purifying your blood and remove waste products from your body by passing them into your urine.
- Water helps your bowels function smoothly and keeps your digestive system work properly.