For many Nigerian households, healthier choices can begin with ordinary local foods.

Beans, vegetables, fruits, eggs, fish, whole grains and other locally available foods can form part of a balanced diet.

The key is variety and reasonable portions.

People should also pay attention to how often they consume foods that are high in added sugar, salt or unhealthy fats.

Drinks can also add a surprising amount of sugar to a person's diet.

Instead of buying expensive food every day, planning meals can help reduce both waste and unnecessary spending.

For example, buying ingredients in reasonable quantities and preparing meals at home can make it easier to control what goes into the food.

However, people have different nutritional needs. Someone with a medical condition or special dietary requirement should seek advice from a qualified health professional.

Healthy eating should also be realistic.

A plan that is too expensive or difficult to maintain may not last.

Lesson: Healthy eating can start with better choices from foods that are already available and affordable.