Education
Eating Healthy; Choosing a healthy diet
Eating healthy is crucial to maintaining good health. Fortunately, it’s easier than it sounds. Arm yourself with knowledge and you’re halfway there. If you think of eating healthy not as a sacrifice, but more as an opportunity for self-improvement, you’re almost at the finish line. You don’t need someone to tell you the numerous health benefits that putting away the pizza and shawama will get you. You want someone to show you how it’s done. Here’s a glimpse.
Choosing a Healthy Diet
- Choose the right carbohydrates:Simple carbs, like sugar and flour, are quickly absorbed by the body’s digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin, to combat the overload. Eat these in moderation. Complex carbs, on the other hand, are slowly digested by the body. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains, like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial for the body, and they are higher in fiber (which keeps your digestive system running smoothly).
- Consider eating leafy greens like kale, collard greens, mustard greens, and Swiss chard. They are packed with nutrients and will fill you up very quickly. Create a simple sauté with olive oil, garlic, a little salt and pepper, which will be surprisingly tasty meal as well as a nutritious one.
- Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of “normal” pasta. Processed carbohydrates, such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories. Plain oatmeal is also very healthy for you.
- Eat lean, mean protein:Aim to get between 10% and 35% of your daily calories from protein. Protein helps you to build muscle and gives you the lasting energy throughout the day. Some examples of healthy proteins include:
- Lean fish such as flounder, sole, cod, bass, perch, and halibut.
- Lean poultry such as chicken or duck breast.
- Nuts like cashews.
- Know the difference between good fat and bad fat:You need to consume fat for your body, to function correctly. However, it’s important to choose the right kind of fats. Here’s a quick primer.
- Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the “bad cholesterol” in your body by raising “good cholesterol”. Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these “good” fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.
- Avoid trans fats and saturated fats. Trans fats are form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for “hydrogenated” anything on the ingredient list.
- Stock up on superfoods:So-called superfoods may have a misleading title, but some truly are cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood. Here are just few of them:
- Blueberries may facilitate brain health. If you don’t have access to blueberries, then try fresh berries, raspberries, or cranberries.
- It may not sound appetizing, but then again when you read the list of health benefits you may think again. It is rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut.
- Another creature of the sea makes the list, and for good reason. Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are good for blood pressure, brain function, and heart health.
- These red berries contain Quercetin, a natural anti-Carcinogen (anti-cancer), are low in sugar and a decent source of Vitamin C. Vitamin C is essential for bone health and prevents Scurvy.
- Watch your salt intake:Although humans need salt in moderation, too much salt can lead to high blood pressure, osteoporosis and excessive stomach acid. Use salt sparingly, and always check labels on food for the “reduced sodium” option, if it’s available.
- Practice moderation.Don’t over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount.
- Some people might be great at giving up meat, sugar, alcohol, or other foods. However, most of us are likely to give it up for awhile, then break down and binge. Avoid this deprivation-binge cycle by allowing yourself to have small “cheats”. For instance, if you want to eat less sugar, allow yourself to eat one dessert each Friday night and abstain for the rest of the week. Having a break to look forward, which can help you power through the other days.
Making Easy but Healthy Decision
Staying hydrated with basic H2O is an easy and dramatic way, to improve your health and shed pounds, all the while helping you feel full. Drink water in the mid of meals and avoid drinking after and before meal, to aid digestion and try to consume between 2 and 3 liters per day.
- If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst for hunger, and eat a 400- or 500-calorie snack when a glass of water would have helped them feel satiated. If you’re still hungry 15 minutes after your drink, then it’s time for a snack.
- Avoid soft drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners:Giving up sugary drinks is one of the easiest ways you can instantly improve your diet and become healthier. A can of coke adds 139 extra calories to your diet. A glass of grape juice will set you back even more. Try drinking water only to improve and aid digestion. A white chocolate crème frappuccino has whopping 500 calories. While it’s okay to treat yourself with these and other drinks every once in a while, it’s not a good idea to make them a regular part of your diet.
- Participate in Meatless Mondays: Meatless Monday is an international campaign that encourages people to give up eating meat one day per week. Eating less meat can have several health benefits, as most people already have enough protein in their diets. In fact, vegetarians and vegans weight less than meat-eaters, and live longer on average.
- Stay away from fast food. As we all know fast food is bad for our health, yet it continues to remain a weekly staple for too many people. For one, fast food is often fried, processed, and excessively salty. Add soft drinks and fries and your meal could easily burn through half of your suggested caloric intake for the day. To add insult to injury, much of the fat contained in fast food is trans fat, the worst kind of fat.
- Drink one glass of wine or beer occasionally, but be wary of more. Adults who drink a glass of wine or beer with their meal report numerous health benefits, including improved memory function, reduced bacterial infection, and even boosted estrogen levels. Unfortunately, what may be good in small doses can be destructive in larger doses. Any more than two drinks of alcohol per day is probably detrimental for your health.
- Red wine, in particular, contains polyphenol, called resveratrol that scientists believe is particularly heart-healthy. Resveratrol improves the function of blood vessels in the heart and curbs the amount of “bad” cholesterol in your body.
- Are you pregnant and worried about drinking? While it’s normal for expectant mothers to abstain from alcohol, scientists say that it’s perfectly harmless to drink one glass of wine a day.
More Tips
- Changing your mind set
- Determine how many calories your body needs to function each day.
- Don’t skip breakfast.
- Eat slow.
- Eat 5 time per day (You may consider eating three meals per day (breakfast, lunch and dinner), with two snacks in between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar steadier throughout the day because you’re not going for six hours at a stretch without eating.)
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Education
Lagos to Seal Dowen College
Lagos to Seal Dowen College Over Illegal Waste Dumping
Lagos State authorities have ordered the sealing of Dowen College, Lekki Phase 1, following allegations of improper waste disposal traced to the school.
Commissioner for Environment and Water Resources, Tokunbo Wahab, announced the move on X (formerly Twitter), stating that the Corps Marshal of the Lagos State Environmental Sanitation Corps had been directed to enforce the order.
“This waste was traced to Dowen College in Lekki Phase 1. Such disregard for environmental laws is unacceptable,” Wahab said. “We will not hesitate to take firm action against any institution or organization that violates waste management regulations.”
The commissioner’s statement comes as part of the state’s intensified crackdown on environmental law violations.
Dowen College has previously faced scrutiny from the state government. In 2021, it was shut down indefinitely following the controversial death of student Sylvester Oromoni Jnr., pending investigation.
Education
UBEC, NGF in Conjunction with NEWGLOBE Spotlight Kwara as Model for Tackling Out-of-School Crisis
UBEC, NGF in Conjunction with NEWGLOBE Spotlight Kwara as Model for Tackling Out-of-School Crisis
-By Olufemi A. Adetola
As Nigeria grapples with the challenge of out-of-school children—estimated to be among the highest globally—recent interventions led by the Universal Basic Education Commission (UBEC) and the Nigeria Governors’ Forum (NGF) offer renewed hope. At the center of this momentum is Governor Abdulrahman Abdulrazaq of Kwara State, whose leadership as NGF Chairman is setting a new national tone on foundational education.
Penultimate week, the NGF in collaboration with UBEC and NEWGLOBE convened a multi-stakeholders dialogue in Abuja focusing on foundational learning and strategies to combat the out-of-school children crisis. Commissioners of Education and Chairpersons of State Universal Basic Education Boards (SUBEBs) were present to discuss reforms and implementation pathways. The gathering reaffirmed the need for stronger state-level ownership and collaborative policymaking.
Kwara State represented by the Hon Commissioner of Education, Dr Lawal Olohungbebe and the Executive Chairman of Kwara State Universal Basic Education Board, Prof Shehu Raheem Adaramaja presents a model of what focused leadership and fiscal discipline can achieve in basic education. According to their presentation, upon assumption of office as the Executive Governor of Kwara State , Mallam AbdulRahaman Abdulrazaq CON moved swiftly to pay backlogs of UBEC counterpart funding, allowing the state to access over ₦14.2 billion in federal matching grants for the years 2014-2019 . This intervention reversed Kwara’s prior blacklisting from UBEC funding and unlocked a cascade of basic education infrastructure projects across the state.
Through the Prof. Shehu Adaramaja-led Kwara SUBEB, over 600 schools have been renovated or newly constructed across the 16 local government areas. Classrooms have been furnished with pupils and teachers furniture, perimeter fences erected, boreholes sunk, Digital literacy centres established in 38 centres and WASH facilities provided across the 193 political wards of the state, with clear attention to equity and rural inclusion. These upgrades are impacting both teaching and learning environments in meaningful ways.
In addition to infrastructure, Kwara has tackled the human resource challenge head-on. Between 2021 and 2025, the state recruited over 6,400 new teaching and non-teaching staff, with an emphasis on STEM subjects. The recent recruitment exercise adopted community-based recruitment approach, where qualified NCE and Bachelor degrees in education from various communities were recruited to teach in their localities. All recruited staff signed performance bonds, demonstrating a commitment to accountability and diligence performance at duty.
Another bright spot is the KwaraLEARN programme—an ambitious education technology initiative that has digitized classroom management in over 1,770 public schools. With real-time monitoring, teacher coaching, and structured lesson plans, over 620,000 pupils now benefit from a more consistent and effective learning experience.
Mallam AbdulRahaman Abdulrazaq gave priority attention to teachers motivation and encouragements. He largely demonstrated this in prompt payment of salaries, promotion of teaching and non teaching staff of the State Basic Education Board, enhance capacity building with significant attention to technology education, modern pedagogical trainings, classrooms management techniques, foundational literacy and numeracy skills and other impactful workshops. Early results show gains in literacy and numeracy scores, attendance, and classroom engagement.
Kwara has also gone beyond the school walls. Earlier this year, a targeted enrollment drive brought over 2,300 out-of-school children into classrooms. These efforts were especially focused on nomadic communities, Qur’anic school pupils, street children, and underserved areas often missed in national data. Plans are also underway to build 75 new schools in remote areas to further reduce access barriers.
Perhaps the most telling endorsement of Kwara’s progress came in May 2025 when UBEC’s North-Central Director, Elder Abalaka described the state as “a pacesetter in compliance.” This reflects not just infrastructural output but the state’s commitment to due process, transparency, and strategic alignment with federal education goals.
Governor Abdulrazaq’s leadership at the NGF is crucial to replicating this progress nationwide. His advocacy for coordinated policies, timely funding, and inclusive education models is influencing how states approach their UBE responsibilities. The recent dialogue in Abuja underscored the need for such synergy.
As Nigeria intensifies efforts to implement a new national strategy on foundational learning, it is clear that the states must lead from the front. Kwara State’s success story shows that with the right blend of policy, leadership, and stakeholder engagement, progress is not just possible—it is sustainable.
The crisis of out-of-school children and weak foundational education has persisted for too long. But if more states follow the Kwara example under Governor Abdulrazaq’s NGF-backed leadership, the foundation of Nigeria’s future can be salvaged and secured.
In this regard, what is happening in Kwara should not just be applauded—it should be emulated. The real task now is to replicate such bold governance across every corner of the country.
Education
Worst WAEC Results in 10 Years Raise Concerns Over Education Standards, CBT Readiness
Worst WAEC Results in 10 Years Raise Concerns Over Education Standards, CBT Readiness
ABUJA, August 5, 2025 — Nigeria’s education sector is under renewed scrutiny after the 2025 West African Senior School Certificate Examination (WASSCE) recorded its worst performance in a decade, igniting debate over exam reforms, poor teaching quality, and readiness for full Computer-Based Testing (CBT) next year.
On Monday, the West African Examinations Council (WAEC) announced that only 38.32 percent of the 1,969,313 candidates who sat for the exam obtained five credits, including English and Mathematics—a sharp drop from the 72.12 percent pass rate in 2024.
The last time Nigeria posted a worse result was in 2014, when just 31.28 percent made the benchmark. Over the past decade, performance peaked at 81.70 percent in 2021 before plunging this year.
WAEC Blames Anti-Cheating Measures, CBT Integration
Head of WAEC Nigeria, Dr. Amos Dangut, linked the massive drop to stricter anti-malpractice measures, including serialisation of objective papers, which made collusion “more difficult.”
“The decline can be attributed to new protocols designed to curb malpractice,” Dangut said. He added that Computer-Based Testing was introduced in key subjects like English Language, Mathematics, Biology, and Economics, reducing malpractice but exposing digital illiteracy among students.
He noted that 192,089 results (9.75%) were withheld for alleged cheating—slightly lower than 2024’s 11.92 percent—while 451,796 results (22.94%) remain under processing for technical and administrative reasons.
Despite the low benchmark pass, 87.24 percent of candidates earned five credits in other combinations of subjects.
Digital Transition Sparks Fresh Concerns
The sharp performance decline comes ahead of Nigeria’s planned full CBT transition for WASSCE in 2026, following a Federal Government directive earlier this year.
However, stakeholders warn the timeline is unrealistic, citing this year’s glitches in CBT-based Unified Tertiary Matriculation Examination (UTME) and WAEC’s own logistical chaos—such as the late-night English Language paper on May 28, which saw students writing under candlelight in some states.
WAEC blamed the midnight session on the reprinting of leaked papers, a move that disrupted logistics nationwide.
Stakeholders React: ‘A Reflection of Deep Rot’
Parents-Teachers Association (PTA) President, Haruna Danjuma, said poor preparation and lack of computer knowledge among candidates worsened the outcome:
“Some students did not prepare well. Public schools lack learning materials, and the environment is not conducive. CBT exams blocked chances of malpractice, which many depend on,” Danjuma said.
Prof. Francis Egbokhare, former Director of Distance Learning, University of Ibadan, described the results as a symptom of systemic failure:
“This reflects a crisis of quality in education. We neglect teacher training and infrastructure while obsessing over technology and AI as if they can replace quality instruction,” he lamented, warning of growing “functional illiteracy” among graduates.
Dr. Bisi Akin-Alabi, Project Lead, Safe Schools, Lagos, agreed with WAEC that tougher protocols and serialised question papers made cheating harder, exposing students’ dependence on “expo.”
“The option of CBT shocked many students who lack digital skills,” she said, urging educators to embrace AI-assisted learning and better preparation rather than reliance on leaks.
What Next for WAEC and Nigeria’s Education System?
With less than a year to full CBT exams, experts warn that failure to train teachers, upgrade infrastructure, and close digital gaps could doom millions of students.
As WAEC insists the reforms are necessary to protect exam integrity, Monday’s result has left one question hanging:
Is Nigeria ready for a technology-driven education system—or headed for another decade of failure?
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