OMA Designs

OMA Designs A Creativist,
A Nutritionist,
An Educator.

26/02/2026

I accepted 1 fan badge from Zion Prayer Movement Outreach.

Hmmm, what is this?I think this is one among the one thousand ways to die🙆🙆
25/02/2026

Hmmm, what is this?
I think this is one among the one thousand ways to die🙆🙆

Gaining healthy weight involves increasing your intake of nutrient-dense foods, particularly those rich in healthy fats,...
25/02/2026

Gaining healthy weight involves increasing your intake of nutrient-dense foods, particularly those rich in healthy fats, protein, and complex carbohydrates, while adopting habits that encourage consistent, higher-calorie consumption. The goal is to build muscle and gain healthy mass through balanced nutrition, rather than relying on junk food.

Nutrient-Dense Nigerian Foods for Weight Gain
Swallows & Soups: Egusi soup (rich in protein and fats from melon seeds) and Ogbono soup (thickened with healthy fats) are excellent, especially when served with dense swallows like Pounded Yam, Eba, or Fufu.
Rice Dishes: Jollof rice, fried rice, or coconut rice, especially when cooked with adequate oil and served with chicken or beef, are high in calories.
Tuber Foods: Yam porridge, with red oil, plantain porridge, and fried plantain (dodo) are high-calorie, nutritious options.
Protein Sources: Beans and (a classic combination), Moi Moi (steamed bean pudding), and eggs are essential for building mass.
Healthy Fats & Nuts: Avocados are highly recommended for healthy fats.
Groundnuts (peanuts), cashew nuts, and tiger nuts are great for snacking.
Healthy Drinks: Homemade smoothies (banana, peanut butter, milk), Zobo (if sweetened naturally), and full-fat dairy products.

Lifestyle Habits for Healthy Weight Gain:
Increase Meal Frequency: Eat 5-6 times a day—incorporating snacks between meals—rather than just 3 large meals.
Eat Before Feeling Full: Start meals with the main dish (protein/vegetables) and finish with the swallow.
Strength Training: Combine high-calorie eating with strength training (lifting weights or using body weight) to ensure the weight gained is muscle, not just fat.
Do Not Drink Water Before Meals: Water can fill your stomach, leaving less room for food.
Add Extra Calories: Add extra healthy oils, such as palm oil, olive oil, or groundnut oil, to soups and rice.

Add weight without adding weakness

As much as we keep talking about overweight, underweight is neither encouraged.Underweight: It is marked by a Body Mass ...
25/02/2026

As much as we keep talking about overweight, underweight is neither encouraged.

Underweight: It is marked by a Body Mass Index below 18.5(BMI

Thank you God for a brand new day.
25/02/2026

Thank you God for a brand new day.

23/02/2026

Knowing a person is different and understanding a person is also a different.

22/02/2026

Problem shared is still your problem, they only want to hear it.

Nti odikwa?

22/02/2026

Remember! when you sell your brother even the buyer can not trust you.

20/02/2026

No captain.

Food and Menstrual flow:Foods that trigger severe menstrual cramps and heavier flow are typically those that cause infla...
19/02/2026

Food and Menstrual flow:

Foods that trigger severe menstrual cramps and heavier flow are typically those that cause inflammation, water retention, and increased prostaglandins, such as :
high-salt snacks,
sugary treats,
alcohol,
caffeine, and dairy.
Reducing processed foods, red meat, and fatty, fried items can help manage pain and flow.

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