Hello all! This is the 2nd part
of my first post on how to manage calories on a Nigerian diet – you can click here to access the post. I received a lot of feedback on this post, especially
from disgruntled readers who said the portions were too little. I have since
repented and increased the portions in this meal. I do however want to note
that more food doesn’t necessarily keep you full for a long time. However,
healthy, fibrous foods with complex carbohydrates and proteins with healthy
fats will definitely keep you full for a really long time. Surprisingly and
fortunately for we healthy eating family, these foods usually carry less
calories than empty carbohydrates that mount up on our plates.
I had this meal for my lunch on Sunday and
it was really filling. I didn’t need to finish the entire meal though – I saved
2 pieces of plantain (half a medium sized plantain) and one piece of grilled Titus fish for my lunch the following day. (The-measuringcup nugget:
when your food is so delicious but you don’t want to consume all the calories
in one sitting, pack and prepare it for another meal. That way, you have
delayed your gratificiation while simultaneously meal-prepping a heathy meal
for another time). This was such an awesome idea because I was absolutely
stuffed without the extra plantains and fish.
I want to leave you with some pointers on
Wholesome eating:
1. On Wholesome Eating: Wholesome
eating is when you focus on complex carbohydrates, proteins, fibre, and leafy
vegetables. These foods are usually more filling than simple carbohydrates,
popularly known as ‘empty carbohydrates’.
2.
On our Model Meal: This meal in the
photo is a wholesome meal. It consists of all your food groups, but does so
without compromising on healthy calories and flavor. Beans, a legume, is
replete with protein, complex carbohydrates, fibre, amino acids, magnesium and
other vitamins. It’s also very filling and can be made in various ways. It also
doesn’t need a lot of oil to be flavourful; it can be seasoned well with fish
to enhance its flavor and minimal oil for emulsification. The “efo” or
“vegetable” can also be enjoyed with almost no oil, onions and peppers to
enhance flavor. Do ensure to throw some crayfish in there to boost the flavor
of the leaves. The plantains were grilled. I grilled one whole medium sized
plantain but ended up only having half of it. Plantain is loaded with fibre and
potassium. And Titus fish, or ‘frozen fish’ as we commonly call it in
Nigeria, is happy to provide you with protein and healthy fats. I recommend
more meals like this so that you’re full for a long time, without compromising
on satisfaction and flavor.
3.
On Fighting Empty Meals: When you’re
served a meal, have a glance and think to yourself: will this meal keep me full
for at least 4 hours? If it won’t, then there’s no point enjoying it as a full
meal. It’s better to cut it in half and supplement it with a filling fruit or a
salad. Or drink a glass of water before the meal. I make it a point never to
suffer calories that won’t benefit me, especially when the meal is your
mundane, heaped carbohydrate with very little vegetables and protein.
Calories
in Model Meal
Plantains (grilled): 130 calories
Vegetable: Free
Beans (1 ramekin of stewed beans): 173
calories
Titus Fish: 154
Sauce (there was some oil in it): 50
calories
Total Calories: 507.
Calories
in Model Meal (Less 2 Plantains if you’re being skinny on carbs)
Plantains (grilled): 65 calories
Vegetable: Free
Beans (1 ramekin of stewed beans): 173
calories
Titus Fish: 154
Sauce (there was some oil in it): 50
calories
Total Calories: 442
till next time,
anu.
