THE NIGERIAN PLATE METHOD

The Nigerian Plate Method

"Can I still eat swallow?"

A portion-and-pairing system for managing blood sugar on a full Nigerian diet — built for anyone who was told to "reduce carbohydrate" and never told how.

No foreign food. No banned dishes. No second pot for the family. Just your own kitchen, measured properly — rice, eba, tuwo, soup, swallow and all — using the same portion-and-pairing principles hospital dietitians use everywhere, finally applied to the food you actually cook.

Inside:

• The Quick Win — rebuild tonight's plate in 15 minutes, with the pot you already have
• The Swallow Rankings & Soup Pairing Chart — which swallows behave, and which soups do the balancing work
• 35+ Swap Tables & the Myth Box — like-for-like exchanges from your own market
• A 14-Day Plate Plan — real Nigerian meals, one pot, two kitchens (Southern & Northern)
• Event Survival Scripts — for the owambe, Sallah, the aunty with the serving spoon
• Six printable tools — Plate Template, Hand-Portion Guide, 30-Day Sugar & Meal Log, Doctor Visit Prep Sheet, Pocket Party Card, Red Flag Page

Reviewed by a registered dietitian. Clinically reviewed. Works alongside your doctor's care — this book manages meals, not medication, and never replaces your doctor.