Healthy diets combine variety, balance, moderation and enough nutrition for the person. A range of minimally processed foods can support health while limiting excess free sugars, salt and unhealthy fats. Food also needs to be safe. The right food choices depend on age, activity, locally available foods and individual needs. Individual dietary needs vary; this overview does not provide a personalised meal plan. Grains and tubers contribute energy; beans, fish, eggs and other protein foods support body functions; vegetables and fruit provide fibre and micronutrients. Include variety rather than relying on one food. A meal might combine a grain or tuber, beans or fish, and vegetables. Portions depend on appetite, needs and health circumstances. These Nigerian food examples are educational, not a medical diet or claim about prices.