Adding Foods Gradually

• Add before subtract: Rather than eliminating favorite foods, it’s kinder to start by adding healthy items. For example, if you usually have jollof rice and meat, pile extra steamed spinach (ugu), tomatoes, or fresh fruit on the side. These small boosts of fiber and phytonutrients (plant nutrients) make your meals more nutritious without feeling like a strict diet. Over time, you can naturally eat less processed sides as you fill up on veggies – a simple win.
• Know your motivation: Change is hard, so tune into why you want it. Maybe you want more energy for your children, or to keep cancer from coming back, and set one realistic goal at a time – like eating one extra fruit daily – rather than an “all-or-nothing” overhaul. These tiny wins build confidence.

Embrace Plant-Powered Foods

• Fill up on plants: Make fruits, vegetables, beans, nuts, and whole grains the stars of your plate. For example, cook beans with a generous heap of greens, or mix beans into pepper soup instead of extra meat. Using more beans and vegetables and less palm oil when enjoying traditional stews. These foods can reduce inflammation and may lower cancer risk.
• Balance, don’t ban: Crucially, plant-based for cancer care means mostly plants, not total deprivation. It does not insist on cutting out fish, egg, or chicken completely – that’s very personal. But keep those portions smaller and lean (e.g., grilled fish or chicken) while bulking up meals with millet, maize, yams, and local veggies (okra, ugu, ewedu). This way, you get protein and needed calories without overdoing saturated fat.

Wise daily choices

• Practical examples include swapping half the rice for brown rice, stirring leafy greens into your egusi or ogbono soup, and snacking on peanuts or cashews instead of crackers. These swaps add fiber and nutrients without drastic effort. According to health organizations, diets loaded with fruits, vegetables, and legumes and low in processed meats and fried foods are key to a healthy lifestyle. Even on a budget, choose seasonal produce or affordable frozen or boiled options – for instance, buy local garri or yams but round them out with cabbage or carrots.