Eat Well with Esther

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15/10/2026

NUTRITION MYSTERY!
Have you ever wondered why two people can eat similar amounts of food, yet one gains weight while the other doesn't?
What do you think is responsible?
A. Genetics 🧬
B. Physical activity 🏃‍♀️
C. Metabolism 🔥
D. A combination of these factors!

👇🏽 Drop your answer in the comments!
Let's find out how much you know about nutrition. 🥗❤️


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02/10/2026

WHAT HAVE YOU EATEN TODAY?
Let’s see if your meals are giving your body what it needs.
Drop what you have eaten today in the comments.breakfast, lunch, dinner and snacks.

Let’s talk about it! 👇🏽

30/09/2026

IS RICE REALLY BAD FOR PEOPLE WITH DIABETES?
No. Rice is not automatically “bad” for someone with diabetes.
Rice contains carbohydrate, and carbohydrates are broken down into glucose. So the type and amount of rice you eat can affect your blood sugar.
The bigger issue is often portion size and what you eat with it.
A large plate of rice eaten mostly by itself can provide a substantial carbohydrate load.
But rice served with a good protein source, beans and other nutrient dense foods can make up a balanced meal.
And not all rice has the same effect. Basmati and some whole grain varieties generally have a lower glycaemic impact than highly refined white rice, although the portion still matters.

So if you have diabetes, you don't necessarily need to say:
❌ “I can never eat rice again.”
Instead ask:
👉🏽 How much am I eating?
👉🏽 What am I eating with it?
👉🏽 How often am I eating it?
👉🏽 How does my blood glucose respond?
Diabetes management isn't about fearing one food. It's about understanding your overall eating pattern.

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29/09/2026

CAN WHAT YOU EAT AFFECT YOUR PERIOD?
Yes, what and how much you eat can affect your menstrual cycle.
Your body needs enough energy and nutrients to support normal reproductive function. When someone is severely restricting food, losing weight rapidly, exercising heavily without eating enough, or consistently under eating, the body can reduce reproductive hormone activity. This can lead to irregular or missed periods.
So if you're constantly dieting, skipping meals or trying to lose weight as quickly as possible, your period may be one of the things affected.

But don't blame every irregular period on food. Stress, PCOS, thyroid problems, pregnancy, some medications and other health conditions can also affect your cycle.

Your period is not just about reproduction,it can also give you clues about what's happening with your overall health.
Eat enough. Nourish your body. Don't punish it in the name of weight loss.

Ladies, have you ever noticed your cycle changing when you changed your diet or lost weight?

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28/09/2026

DID YOU KNOW YOUR FOOD CAN AFFECT HOW FAST A WOUND HEALS?
We usually think about drugs and dressing when we have a wound, but we sometimes forget about food.
Your body needs nutrients to repair damaged tissue. Protein, vitamin C and zinc all play important roles in the healing process.
So if someone isn't eating enough, or their diet is lacking important nutrients, healing may be affected. For example, foods like eggs, fish, meat, beans, nuts and seeds can provide protein and other nutrients needed for tissue repair.

But here's the thing 👇🏽
A wound that isn't healing properly isn't always because of what you're eating. Infection, poor blood circulation and uncontrolled blood sugar can also slow healing.

So next time you think about wound healing, don't only think about what you're putting on the wound. Think about what you're putting into your body too.

Food doesn't replace proper medical treatment, but good nutrition gives your body the materials it needs to do its repair work.

Have you ever thought about nutrition when dealing with a wound?

18/09/2026

YOU DON'T NEED TO FEEL HUNGRY TO BE LOSING WEIGHT.
One common belief about weight loss is:
“If I'm not hungry, my diet isn't working. ”Not true.
Hunger is a biological signal, not a measurement of how much body fat you are losing.
Weight loss occurs when, over time, your body uses more energy than it receives from food. You can achieve an appropriate energy deficit without constantly feeling hungry.
In fact, a diet that leaves you extremely hungry all the time may be difficult to sustain and can make overeating more likely.
The goal isn't to starve yourself.
Instead, build meals that provide enough nutrition and help you stay satisfied using adequate protein, fibre rich foods, appropriate portions and foods you genuinely enjoy.
And remember: the scale can change because of water, glycogen, bowel contents and other factors, so hunger isn't proof that you're losing fat either.
A successful weight loss approach should not be measured by how much you suffer. You don't have to be starving to make progress. Eat adequately. Create a sustainable deficit. Be consistent.











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16/09/2026

YOUR BODY CAN TURN PROTEIN INTO GLUCOSE.
Think eating little or no sugar means your body cannot make glucose?
Think again.
Your body needs a steady supply of glucose for certain tissues. When dietary carbohydrate or stored glycogen isn't enough, the body can make glucose from non carbohydrate substances through a process called gluconeogenesis.
One important source is amino acids from protein.
The liver can convert certain amino acids into compounds that enter the gluconeogenesis pathway and ultimately produce glucose. Lactate and glycerol can also contribute.
So, “I don't eat sugar” does not mean “I don't have glucose in my body.”
Your body is remarkably good at maintaining blood glucose even during fasting.
And here is the interesting part, Glucose is not the enemy. Your body needs it. The important question is how your overall diet, insulin sensitivity, activity level and metabolic health affect glucose regulation. Nutrition is not just about avoiding sugar. It's about understanding metabolism.









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11/09/2026

YOU CAN BE EATING LESS AND STILL NOT LOSE WEIGHT . HERE’S WHY.
“I’m eating less, but the scale isn’t moving!” Weight loss is influenced by energy balance over time, but the scale doesn’t measure body fat alone.
You may be eating less than before but not consistently enough to create an energy deficit. Cooking oils, drinks, snacks, larger portions and weekend eating can easily add calories.
Also, water retention, glycogen, bowel contents and hormonal changes especially around menstruation,can temporarily hide fat loss on the scale.
As you lose weight, your body also needs fewer calories, and daily movement may decrease, making your previous calorie deficit smaller.

So, don’t judge your progress by one or two weigh-ins. Look at the trend over several weeks.

Weight loss should not mean starving yourself. Focus on a sustainable eating pattern, adequate nutrition and an appropriate calorie deficit.









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07/09/2026

FULL PLATE Vs VARIED DIET.
You can eat a very large plate of food, feel completely full, and still have a diet lacking in variety.
Think about meals like:
🍚 Rice + stew
🍜 Noodles + egg
🍞 Bread + tea
🥣 Garri + soup
These aren't “bad” meals. The question is what else are you eating throughout the day and week.
A diet built around only a few foods may provide enough calories but not enough variety of vitamins, minerals, fibre and other essential nutrients.
That's why nutrition isn't just about eating enough, it's also about eating a variety of foods.
Don't just fill your stomach. Nourish your body.








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06/09/2026

YOU DON'T HAVE TO EAT SUGAR TO HAVE HIGH BLOOD SUGAR!
“But I don't take sugar, so why is my blood sugar high?”
Here's the part many people don't know, Your body can turn carbohydrates from foods like rice, bread, garri, yam, potatoes and beans into glucose.
But that doesn't mean all carbohydrates are bad.
The type, portion, fibre content and overall meal matter.
And having high blood sugar isn't simply about eating sweets. Problems with insulin production or insulin resistance can also cause blood glucose to remain too high.
So instead of asking:
❌ “Does this food contain sugar?”
Ask:
✅ “What type of carbohydrate is it, how much am I eating, and how does it fit into my overall diet?”
Nutrition is more than avoiding sugar. Learn how your food actually works.









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