Have you ever wondered what a balanced diet really means and how to apply it using everyday Nigerian foods?
In this video, I break down the concept of a balanced diet in the simplest way possible so you can finally understand what your body truly needs to thrive.
We also categorized common Nigerian ingredients into their various food groups ,carbohydrates, proteins, vitamins, healthy fats, fiber, and more — to help you make healthier food choices without confusion or restriction.
Whether you're trying to lose weight, eat healthier, improve your energy levels, or simply understand nutrition better, this video will help you build balanced meals with foods you already know and love.
In this video, you'll learn: - What a balanced diet really means - The major components of a balanced diet - Nigerian foods and their nutritional categories - How to build healthier meals easily - Simple healthy eating tips for everyday life
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TO CALCULATE :
The major calculation starts from estimating the person’s energy needs (calories) first. Then the calories are divided into food classes/macronutrients.
Step 1: Calculate Basal Metabolic Rate (BMR) BMR = calories your body needs at rest. The most common formula is the Mifflin-St Jeor Equation.
For Females BMR=(10×weight(kg))+(6.25×height(cm))−(5×age(years))−161
For Males BMR=(10×weight(kg))+(6.25×height(cm))−(5×age(years))+5
Step 2: Calculate Total Daily Energy Expenditure (TDEE) TDEE = total calories needed daily based on activity level. Formula TDEE=BMR×Activity Factor
*Formula for Carbohydrates* Carbohydrate(g)= 4 Calories×Percentage
*Formula for Protein* Protein(g)= 4 Calories×Percentage
