“You are what you eat.” Another popular saying warns that “You will take your food as medicine or medicine as food.” These expressions remind us that what we put on our plates today can influence our health tomorrow.
Every October 16, the world commemorates World Food Day, drawing attention to hunger, food security and the importance of ensuring that everyone has access to safe and nutritious food. And this year was not an exception. As we reflect on the significance of the day, Nigerians must confront a pressing question: In a country where food is increasingly expensive, can the average citizen still afford to eat right?
For many households, the answer is becoming increasingly difficult.
According to Nigeria’s National Bureau of Statistics, headline inflation fell to 14.63% in September 2026, while annual food inflation stood at 19.59%. Although food inflation declined slightly compared with September 2025, the figures do not mean food has suddenly become affordable. They indicate that prices, on average, are rising more slowly than before, not that food prices have returned to what ordinary Nigerians could comfortably afford.
A recent report indicated that Lagos recorded annual food inflation of 34.40% in September 2026, highlighting the burden facing residents of Nigeria’s commercial capital.
For a family struggling to pay rent, transport fares, school fees and electricity bills, buying nutritious food has become a daily calculation. Should the family buy fish, meat or ponmo? Can it afford eggs, fruits and vegetables? Should it reduce the quantity of food purchased or compromise on variety? These are not abstract questions. They are the realities confronting many Nigerian households.
Food does more than satisfy hunger. It supplies the nutrients our bodies need for energy, growth, tissue repair and immunity.
A balanced diet that includes vegetables, fruits, whole grains, appropriate portions of protein and healthy fats can support good health and reduce the risk of certain diseases. Conversely, diets dominated by excessive sugar, salt, unhealthy fats and heavily processed foods can increase the risk of conditions such as hypertension, type 2 diabetes and cardiovascular disease.
Unfortunately, many people pay little attention to nutrition until illness forces them to reconsider their eating habits.
The challenge is that healthy eating is often misunderstood as an expensive lifestyle reserved for the wealthy. Yet Nigeria has locally available foods that can contribute to a nutritious diet, including beans, groundnuts, eggs, fish, vegetables, sweet potatoes, maize, millet and sorghum.
The problem is that affordability, availability and preparation determine whether these foods find their way onto our plates. Eating right does not necessarily mean buying imported cereals, expensive supplements or fashionable health products. It means making informed choices, consuming a variety of foods and maintaining reasonable portions.
The saying that we will take food as medicine or medicine as food underscores the importance of prevention. A healthy diet can help protect us against certain illnesses and support recovery, but it is not a substitute for prescribed medication or professional medical care. People living with diabetes, hypertension and other medical conditions should follow appropriate medical advice.
The message is simple: do not wait until a doctor diagnoses a problem before taking our eating habits seriously.
Unfortunately, our changing food culture presents another challenge. Busy schedules, convenience foods, sugary beverages and the growing popularity of heavily processed meals have influenced the way many Nigerians eat.
There is nothing wrong with enjoying jollof rice, fried plantain, suya or other traditional favourites. The problem arises when our diets consistently lack variety or contain excessive salt, sugar and unhealthy fats.
A plate of rice, for example, can become more balanced when accompanied by vegetables and an appropriate portion of beans, fish, eggs or another protein source. Affordable seasonal fruits can also provide valuable nutrients. Small and sustainable changes can make a difference.
However, we must be realistic. It is easy to advise Nigerians to eat more fruits, vegetables and protein, but such advice means little to a parent whose income can no longer cover basic household expenses, especially with N70,000 minimum wage.
Rising food prices, transportation costs and other living expenses affect what families can afford. Farmers also face challenges involving production costs, insecurity in some farming communities, storage and transportation.
Government must strengthen agricultural production, improve rural roads and food distribution, reduce post-harvest losses and support policies that make nutritious food more accessible. Schools should promote nutrition education and provide healthier meal options, while parents should encourage balanced eating habits from childhood.
Food security is not simply about having food in the market. It also means ensuring that people can afford sufficient, safe and nutritious meals. A country cannot adequately address hunger while ignoring malnutrition. A person may consume enough calories to feel full and still lack essential nutrients.
In a country where many people struggle to afford adequate meals, it is common sense that edible food should not be discarded carelessly at homes, parties, restaurants and other gatherings.
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Households can reduce waste by planning meals, buying realistic quantities, storing food properly and using safe leftovers. Caterers and event organisers should also adopt responsible food-management practices. Reducing food waste saves money and respects the labour of farmers and everyone involved in getting food from farms to our tables.
As the world commemorate World Food Day, we must look beyond ceremonies and declarations. Each of us should examine our eating habits and identify practical ways to improve them.
We can include more vegetables in our meals, drink water instead of excessive sugary beverages, moderate salt consumption and choose affordable sources of protein. We should also seek credible nutritional advice rather than blindly following every diet trend promoted on social media.
But individual responsibility must go hand in hand with government action to make nutritious food accessible.
Ultimately, “You are what you eat” is more than a catchy expression. It is a reminder that our food choices matter. Similarly, the saying that food can serve as medicine reminds us that prevention deserves attention, even though healthy eating cannot replace necessary medical treatment.
This year’s World Food Day may have passed, but the lessons and advocacy continue. Let us commit to eating right, reducing food waste and making nutritious food accessible to everyone. Nigerians should not have to choose between feeding their families and feeding them well. After all, food should do more than fill the stomach. It should nourish the body, protect well-being, and help build a healthier society.
