Roots and Wellness Africa

YOUR 20-MINUTE MOVEMENT CHALLENGE.

You don’t need a gym to start moving.

Walking, dancing, gardening, household activities and active play can all contribute to physical activity.

Today: ⏱️ Set aside 20 minutes
🎵 Put on your favorite music
💃 Walk, dance or move
Start where you are and build gradually.
Walking or dancing—which one are you choosing?

EAT THE RAINBOW 🌈

How many different colors are on your plate today?

Different fruits and vegetables provide different nutrients.
Try combining:
🟢 Green — leafy vegetables
🟠 Orange — pawpaw, carrots
🔴 Red — tomatoes, watermelon
🟡 Yellow — pineapple, yellow peppers
🟣 Purple — aubergine/eggplant and other colorful produce.

Don’t chase one “miracle” food. Variety matters.

At least, eat 3 different plant colors today.

DON’T FEAR CARBOHYDRATES.

Carbohydrates are not automatically “bad.”

Your body uses carbohydrates for energy. The bigger picture is what type, how much, and what you eat alongside it.
Instead of making your meal mostly refined carbohydrates, combine a reasonable portion with vegetables and protein.
Think: Yam + vegetables + fish
Brown/whole grains + beans + vegetables
Sweet potato + egg + vegetables.

What's your favorite local carbohydrate?

THE FIBER CHALLENGE.

🌱 Your digestive system loves variety.

Fiber-rich foods can support digestion and help you feel satisfied.
Try getting fiber from:
🫘 Beans
🌾 Whole grains such as millet and oats
🥬 Vegetables
🍊 Fruits
🥜 Nuts and seeds
Today’s challenge: Add one extra serving of a fiber-rich food to your meals.

Beans, fruits or vegetables—which one do you eat most?

STOP DRINKING YOUR SUGAR.

Could your favorite drink be adding more sugar than you realize?

Soft drinks, sweetened juices and heavily sweetened beverages can add a lot of free sugar to your day.
Try:
💧 Water
🌺 Unsweetened or lightly sweetened zobo
🍋 Water with lemon
🥛 Unsweetened milk where appropriate
Challenge: Go one day without a sugary soft drink for the sake of your health.

BEFORE YOU TAKE ANOTHER BITE TODAY, LOOK AT YOUR PLATE.

A healthier plate doesn’t need expensive “superfoods.”

Try making about:

🥬 ½ your plate: vegetables and other plant foods
🍚 ¼: whole grains or other starchy foods
🫘 ¼: protein such as beans, eggs, fish or other healthy choices
Add fruit when appropriate and choose water more often.

Look at your next meal. What can you add to make it more balanced?

What does a typical Nigerian meal look like on your plate?

HEALTHY HABITS START AT HOME
Start with Simple habits:
 Eat more fruits
 Drink more water
 Reduce excess sugar

Consistency matters more than perfection.

PAWPAW IS UNDERRATED.

Pawpaw is affordable, delicious, and refreshing.

Are you among those who underrated pawpaw or you enjoy pawpaw often?