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Plate My Health

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Plate My Health

Hi 🙋🏾‍♀️ I’m Adamma

A Registered Dietitian
Sharing Healthy simple lifestyle one plate at a time.

Nutrition | Blood Sugar Balance | Weight Loss

Work with me⬇️
The 21-Day Metabolic Reset
https://stan.store/PlateMyHealth

13/09/2026

No need to scoop out excess oil!!!

Just don’t use that much oil!!!

That’s unnecessary calories your body didn’t ask for!

13/09/2026

Breakfast

10/09/2026

My breakfast this morning is my cultural food!!!

This is what my breakfast looked like this morning okra soup with eba, one of my cultural foods.

The soup contains three pieces of beef, a little fish and some crayfish. Altogether, I estimate that the meal provides around 30 grams of protein.

My eba weighs approximately 100 grams, which is one portion. And this is where portioning matters, especially when you’re eating cultural foods.

I always tell people: make the vegetable-rich soup the main part of your meal. The carbohydrate whether it’s eba, pounded yam, rice or something else, should complement the meal, not take over the entire plate.

That’s why you can see much more okra soup than eba on my plate. You don’t have to stop eating your cultural foods to improve your health or lose weight. You simply need to balance the meal and pay attention to your portions.”

This should be same system for every other meal.

🤓Ahhhh!!! Did I forget my coffee ☕️😀😀

Follow me Plate My Health for more science based nutrition.

10/09/2026

First picture- My husband’s breakfast today vs
Second picture- Mine

Guess which has more protein 🧐

10/09/2026

POV: you are a mango lover☺️ and you eat 3 of these at once😭

One medium mango (about 200 g edible flesh): approximately 120 kcal, 30 g carbohydrates, 27 g natural sugar and 3 g fibre.

For steadier blood sugar, have about ½ mango (100–150 g) and pair it with protein or healthy fat such as Greek yoghurt, quark or a small handful of nuts. Mango is nutritious, but eating several at once can add up quickly in carbohydrates.

Anyway😆😆😆😆

I ate 3 at once yesterday 😆 my love for mangoes knows no protein and healthy fats 🫩

09/09/2026

This is what “pair your carbs” looks like in real life. Pasta on its own may leave you hungry again quick but add eggs and vegetables, and you have a more balanced, satisfying meal.

My pasta bowl be like…

07/09/2026

Its greens!!!! vegetables 🥗 🥬
How am I supposed like it?
Our body needs the nutrients more than ever!!!

07/09/2026

Its greens!!!! vegetables 🥗 🥬
How am I supposed like it?
Our body needs the nutrients more than ever!!!

02/09/2026

Easy Homemade Granola

Ingredients

* Rolled oats
* A little honey
* Pinch of salt
* Coconut chips
* Dried cranberries or chopped dates
* Chopped walnuts, almonds, or any nuts

Method

1. Mix the rolled oats with honey and salt.
2. Spread evenly on a baking tray.
3. Bake at 180°C for 15–20 minutes until golden, stirring occasionally.
4. No oven? Toast the oats in a heated frying pan, stirring continuously.
5. Allow the oats to cool completely.
6. Mix in the coconut chips, dried fruit, and nuts.

Enjoy with milk, yoghurt, or as a snack.

01/09/2026

Dear Nigerians trying to lose weight: the food itself is not the problem; the portion balance is.

This plate of yam appears to contain roughly three to four carbohydrate portions. You do not have to stop eating yam, but for better blood-sugar control, weight loss, or weight maintenance, serve approximately:

🥬 ½ plate vegetables
🍳 ¼ plate protein
🍠 ¼ plate yam or another carbohydrate

Keep plenty of the vegetable sauce and make sure it contains about two to three eggs or another substantial protein source to help keep you full and satisfied.

Eating a nutritious carbohydrate does not mean the portion no longer matters. Regularly eating more energy than your body needs even from “healthy” foods can still contribute to weight gain over time.

This simple plate method can help you manage your portions, stay satisfied, and enjoy the foods you already love while supporting your goals.

✅If you want results that last, download my 21-Day Reset and my free Fibre Guide through the link in my bio.

Follow Plate My Health for practical, science-backed nutrition tips.

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