Beans and other legumes are one of the delicious west African foods for pregnant women and are readily available in Nigeria. READ ALSO: Nigerian fruits to avoid during pregnancy, Leave your email to receive our newsletter, Get the hottest stories from the largest news site in Nigeria, Drop your mail and be the first to get fresh news. Fruits like mangoes, bananas, pineapples, watermelons, and oranges are rich in vitamins and minerals. To support the average level of folic acid, expectant mothers should include green leafy vegetables and legumes in their diet. ( pregnancy diet) Carbohydrates. Fruits like mangoes, papaya, oranges, bananas, and African cherries should be in your diet. Any amount of vegetables should be at each meal, especially it concerns meat; green vegetables help to digest and split meat faster. Dairy products such as milk, cheese and yoghurts should be at the top of the list. Foodstuff is expensive in Nigeria, and you might be worried about being able to afford a rich diet for you and your unborn baby. Home › Forum › PREGNANCY DIARIES › EATING HEALTHY FOOD DURING PREGNANCY: This topic contains 6 replies, has 7 voices, and was last updated by Kawthar_pearl 2 years, 4 months ago. For vegetables, you can eat ugu leaves or fluted pumpkin, cucumbers, afang, oha leaves, editan leaves, … Red = Don't eat. This should include a variety … Continue reading "EATING HEALTHY FOOD DURING PREGNANCY:" That's why we have prepared a food time tablefor pregnancy in Nigeria; to help you maintain a healthy diet during your pregnancy. Image: instagram.com, @matrilicious_foodSource: Instagram. Everyone has the occasional sweet tooth, but you will have to watch your sugar intake during pregnancy. In this food timetable for pregnancy in Nigeria, we encourage you to avoid eating for two. Full Fat Dairy. In the first month, a woman should eat 5-6 times per day, drink more water and avoid unhealthy junk food. During pregnancy you are better off with unripe plantain, it is green in colour and very high in iron which is very important during pregnancy. Their advantage is the long-lasting digestion, which provides a sense of satiety for a long time. 5. Any views or opinions expressed in this article are personal and belong solely to the author; and do not represent those of theAsianparent or its clients. When metabolism is proper, all elements will get to the child. The good news is that you don’t have to spend a lot of money to get the right nutrients. They have a high level of acid and can cause harm to the mother’s stomach and baby. It is important to include carbs in your Nigerian food timetable for pregnancy because these foods will fill you up and give you lots of energy. Some of these contain topsoil, which could lead to the risk of toxoplasmosis when consumed. Fortunately, starchy foods are the staple foods in Nigeria. But at the same time, the majority of women have toxicosis and can't look at food without getting nauseous. This vitamin is found in almonds, hazel nuts, sunflower seeds, green vegetables, avocados, spanspek melons, green melons, grapefruit, naartjies, oranges, pears … Vegetable protein is also allowed: eat more nuts and legumes. Doctors recommend to eat more whole-grain products, nuts, fish and meat, fruits and vegetables, and early pregnancy won't be as troublesome. Broccoli and dark leafy greens Broccoli and dark leafy greens like spinach, kale, and Swiss chard are prenatal superfoods, loaded with vitamins and nutrients, including vitamins A, C, and K, as well as calcium, iron, and folate. That said, always contact your doctor before making drastic changes to your diet. Every woman understands that pregnancy is the most important and at the same time the hardest time in her life. It highlights some foods that are not recommended for pregnant women. Protein is important for the growth of new tissue. Nigeria has a lot of foods that are rich in protein. Nigerian women have a wide choice of fruits to eat during pregnancy, and you need to choose the healthiest. Below are the Foods You Need to Avoid During Pregnancy if you want the best for your child. To stay safe, also avoid these foods during your pregnancy. How to stop fibroids from growing during pregnancy, Pregnancy Nutrition 101: Here's A Nigerian Food Time Table For Pregnant Ladies, Boiled potatoes and egg sauce (no raw eggs), Egusi soup with swallow (eba, fufu, semo, or any swallow of your choice). Nuts can be a healthy addition to your diet, packed with vitamins and nutrients. Granted, you will be hungrier now that you are pregnant, and it is easy to fall into the temptation of overeating. This food time tablefor pregnancy in Nigeria is for every Nigerian pregnant woman. For that reason, we have compiled some foods you should consider adding to your diet while you are expecting. They are a great source of Iron, Folate, Calcium and Zinc. This meal plan and food timetable for pregnancy in Nigeria will help you balance your pregnancy diet! Most women experience some degree of nausea, food aversions, constipation and bloating during pregnancy. Morning snack: Seasonal fruit; Lunch: Fried plantain (Dodo) and Jollof rice with chicken or meat stew; Afternoon snack: Chin Chin; Dinner: Eko with chicken or meat stew; Evening snack: Granola bar or cereal with skim milk. One of the best natural sources of protein is beans. The best food for pregnant women should contain the following elements: According to this list, a pregnant woman should choose the food full of these elements, especially of the first three. The ideal foods to eat will be those which are going to supply the iron, protein, calcium, vitamins and minerals needed for your own body, as well as your baby’s. Eat a variety of food to ensure you include a maximum amount of vitamins and minerals. Cold cuts, deli meats, hot dogs, and other ready-to-eat meats. Legit also have compiled for you the list of top foods to eat during pregnancy. In principle, it’s possible to eat all the fruits. Paneer, most types of cheese and milk in various combinations are good for pregnant women. If you get sick easily, you might want to stay away from salads and uncooked vegetables. You just need to eat a variety of things to get the right balance in your diet. There are many other seasonal fruits, and you’ll do well to eat them if you want beautiful babies. Although food prohibitions during pregnancy are common in Africa, the forbidden foods vary by setting. Increase the nutrient value of your salads by consuming darker-coloured lettuces (the deep colours signal higher vitamin content). Eat 1 serving of fruits every day. Upon a detailed examination of the composition of products, it becomes clear that foods to eat during pregnancy are almost the same ones we eat in everyday life. According to this article published on Livestrong, eating for two could lead to problems like gestational diabetes, heartburn and other kinds of discomfort, high. During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science. During pregnancy, one should avoid foods high in mercury and Vitamin A as they pose a significant risk to the child. There is an opinion that local fruits are better for organism than the ones transported from other countries. You should eat beans, fish, eggs, nuts, chicken, beef, etc. Use this handy guide to help make decisions about what to eat and what to avoid during pregnancy. Folate, for instance, helps in the prevention of neurological disorders in babies such as Spinal Bifida. Eat more cabbage, carrot, lettuce, salad, cucumbers every day. Of the worst foods during pregnancy you could eat, raw meat is universally known to be blacklisted. Examples of foods in this group include wheat, oats, and beans. You should proteins every day during your pregnancy. But you should be more cautious with citrus fruits. These are the main source of energy of the body because they can be burned very fast. You need to include lots of low-fat dairy products in your Nigerian food timetable for pregnancy. Fruits and vegetables are important in your Nigerian food timetable for pregnancy. During those times, eating strategies may need to focus more on reducing these symptoms. Stay well hydrated by drinking plenty of water. The 14 Must Eat Foods During Pregnancy. These food cravings tend to be particularly strong during the first trimester, but will pass with time. Sea foods are usually high in mercury and should not find their way into the diet of a pregnant mother. 2. The following foods are not only safe to eat during pregnancy but they are highly recommended. Fruits are also the basis of a pregnant woman’s nutrition. As mentioned before, you need to wash your fruits and vegetables thoroughly to prevent infections and diseases. Sugar has been linked to excessive weight gain and tooth decay. birth weight for your baby, and massive weight gain for the mama. Try them in chili and soups, salads, and pasta dishes. Also, it is not safe to eat undercooked meats and fish during pregnancy. If you are a vegetarian have more soya milk or yoghurt, soya mince, soya burgers, dried beans and lentils. But whatever you eat, one thing always to remember- Wash all edibles such as fruits, vegetables, and salads to remove all traces of soil and visible dirt before using them. Ensure that eggs, beef, chicken, sausages and other foods are well-cooked. Pregnant women need extra protein daily. Add black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans to your diet. Some pregnant women crave non-food … These are the foods you should be eating during pregnancy. Lack of iron will make you tired. Try to avoid fresh-squeezed juice from restaurants. Do you know what foods to eat during pregnancy in Nigeria or any other country? Foods to eat or avoid when pregnant. Make sure your meat is always thoroughly cooked. These are also some of the pregnancy foods to avoid, as they may result in swelling of body parts. Pregnant women also need iron and another great source of iron is plantain. About Us Cut the plantain into little cubes, cook it with meat and spices. READ ALSO: Nigerian food time table for healthy pregnancy. Fresh juice. During pregnancy it’s recommended that you consume … Bananas sometimes are considered the best, because they give you energy and contain a lot of potassium, which is necessary for firm bones. Plants improve the process of digestion and the work of the gastrointestinal tract. All the fears and concerns women have during pregnancy are related to the growing child, as it should receive all necessary vitamins and microelements to avoid developmental problems. Eat small, frequent meals to help keep blood sugar stable and prevent nausea from occurring. The food you usually eat might not be good for you during pregnancy. So consider our tips on foods to eat during pregnancy in Nigeria if you want to stay healthy during this challenging but rewarding time. Also Read: How to stop fibroids from growing during pregnancy, Drinking Garri In Pregnancy And Other Weird Pregnancy Cravings. If you’re a first-time mom who just found out you’re pregnant (congrats mama! Nigerian food is rich and nutritious; there's something for every palate, even in the sensitive time of pregnancy. The food to eat during pregnancy includes lean meats, fish, poultry, eggs, nuts, beans and tofu. The protein is the primary building material for new cells and should be the basis of pregnancy nutrition. Thursday. You can enjoy all the rare steak after the little one is out! The highest level of protein is in non-fat milk and other dairy products, as well as in fish and meat. A raw steak or undercooked chicken also carry listeria. No one really knows why some women crave certain foods during pregnancy, but cravings are not generally thought to be caused by food deficiencies. Toxoplasmosis can lead to damage to your heart, eyes, brains and even lungs. Garlic benefits for men: Why should you really consume it? You should be cautious about what to eat and what Foods not to eat during pregnancy. Creating the perfect food time table for Nigerian homes, © Copyright Africaparent.com 2020 Tickled Media Pte Ltd. All rights reserved. Because the food consumed by you may directly affect the health of the child. There is no reason to avoid foods you crave as long as you eat in moderation to avoid excessive weight gain. Women that are on a diet are afraid of them, but they represent an important part of nutrition. These vegetables help in digestion and preventing constipation during pregnancy. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Try not to eat too much sugar and salt during pregnancy. You don’t want to be eating the same thing every day and getting bored, right? Your baby needs the calcium and other nutrients you will get from milk and other dairy products. If the amount of them is average, there is no need to buy additional vitamin and mineral complexes. You need to wash your fruits and vegetables thoroughly to remove debris, sand and germs. A healthy diet is important for everyone, but for pregnant women, pregnancy will require a healthy diet for both the mom and the baby. But if you can’t live without tangerines, lemons, and oranges - make a fresh juice of them and dilute it with water or add sugar. Eat fresh fruits If you want to give birth to a beautiful baby, plan your meals to include nourishing food. Please note: You should make fruits a big part of your diet. Fruits like mangoes, bananas, pineapples, watermelons, and oranges are rich in vitamins and minerals. Foods to eat. They provide a lot of flavor and nutrition, but with relatively few calories. Any amount of vegetables should be at each meal, especially it concerns meat; green vegetables help to digest and split meat faster. Pregnant women who don’t take the time to clean their food properly are at risk of getting toxoplasmosis. You should eat carbs like fufu, eba, maize, potatoes, noodles, rice, bread, cassava, yams, cocoyams, and millet. Story by: Lydia Acquah/cmonline.com.gh Pregnancy is the term used to describe the period in which a fetus develops inside a woman's Foods To Eat During Pregnancy. Foods to avoid are listed for a range of reasons, but in most cases there is a higher risk those foods may contain harmful bacteria such as listeria or salmonella. Make sure you chow down on these and mix them up regularly to give you a balanced and interesting diet. Some nuts such as peanuts, cashews, chestnuts, filberts/hazelnuts, macadamia nuts, pecans, pistachios and walnuts can cause allergies or skin rashes on your body. It is best to eat unprocessed carbs, which means buying your foods fresh from the market. Meats. A study among pregnant women in Tanzania enumerated various forms of food taboos ranging from eating fish which was believed to hurt the mother’s abdomen and cause late delivery, and eating of farm animals perceived to make babies pick up characteristics of the farm animals [ 9 ]. What is the classification of food groups and why do you need it? Mercury-Containing Food. However, always make sure you wash your fruits and vegetables thoroughly before consuming. Fresh fruits and vegetables are healthy and are often recommended for expectant mothers. Fruits and vegetables are important in your Nigerian food timetable for pregnancy. Eat vegetables and greens The same is true for fruits for pregnant women. Pregnant women should only avoid alcohol, trans fats, enormous portions of coffee and excessive sweets. Make sure that you wash your fruits and vegetables well before eating them. ***Updated: 6/28/2020. Dark-Green Leafy Vegetables Dark green leafy vegetables are highly recommended for pregnancy because they have high levels of folate and iron, and good calcium sources. Some whole cuts of meat — such as tenderloins, sirloins, or ribeye from beef, lamb and veal — may be safe to consume when not cooked all the … Don`t forget about cereals and porridge, but choose the natural oatmeal, not the quick-cooking products. It’s recommended to eat vegetables four or five times per day, whether raw, steamed, as different kinds of soups or as salads. Eat moderate portions of protein in the form of dairy/meat/chicken/fish/soya with all meals. Also, fatty foods can increase bad cholesterol in your blood and eventually lead to heart disease. Don`t forget about cereals and porridge, but choose the natural oatmeal, not the quick-cooking products. Greek yoghurt, in particular, is known as one food that pregnant women should definitely consume if they can’t handle other dairy products. Legumes and grains have numerous vitamins and minerals which are needed by the body for various functions. If you listen to doctors and nutritionists on the perfect diet for expecting mums, the uncertainty of what to eat and the fears of your baby getting hurt by your cravings would be alleviated. The food you eat during your pregnancy will have a direct effect on your sense of wellbeing, your energy levels, metabolic processes and your baby’s growth. And if you're not pregnant but know someone who is, please share this with them. 1. Also, among the fruits allowed (and even recommended) for pregnant women are the following: Each of these fruits is necessary for a woman and her future child. Breakfast: Bread, stew and your beverage of choice; Morning snack: Seasonal fruit; Since diet is an important source of qi, avoiding certain foods is thought to be key to preventing miscarriages or problems with the baby. Worst of all, it can affect the unborn baby through the placenta. Eat more cabbage, carrot, lettuce, salad, cucumbers every day. Author Posts July 13, 2018 at 4:23 am #1607 Nuryikanwa Aim to eat a healthy deit always,especially during pregnancy. Give preference to chicken meat, not to sausages and hams. Image source: Pexels . Nausea. Soft or unpasteurised cheese and raw eggs should be avoided along with raw papaya. It’s the most crucial time of all because now fetus needs the nutritional elements more than any other time. But if you follow the doctor’s advice and keep to a healthy diet, these times will be the happiest for you. The same is true for fruits for pregnant women. Vegetables must make up more than half of the daily diet because they are the source of cellulose, fibre, pectin, vitamins, and microelements. Milk, cheese and yoghurt are important during pregnancy. 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They're also rich in antioxidants and fiber, which can ease constipation. For vegetables, you can eat ugu leaves or fluted pumpkin, cucumbers, afang, oha leaves, editan leaves, spinach, carrots. 1. ), it’s time to figure out what foods to avoid during early pregnancy.. It’s a good idea to question the foods you eat because while some foods seem harmless they might not be good for your growing fetus during early pregnancy. Eat more cabbage, carrot, lettuce, african food to eat during pregnancy, cucumbers every day vegetables help to digest split. Stay safe, also avoid these foods during pregnancy, one should avoid foods high in mercury vitamin! With meat and spices other country nutritious ; there 's something for every Nigerian pregnant ’... Of vegetables should be at each meal, especially it concerns meat green. Stay safe, also avoid these foods during pregnancy, the majority of women have a high of. 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Iron, Folate, for instance, helps in the sensitive time of all, it is not safe eat... Is average, there is no reason to avoid during pregnancy milk and other Weird pregnancy cravings at the of., these times will be hungrier now that you are expecting eyes brains. Excessive weight gain pregnant women should only avoid alcohol, trans fats, enormous portions of and. Sensitive time of pregnancy of energy of the body for various functions food groups why... Of vitamins and minerals ; to help make decisions about what to eat undercooked meats fish... Be hungrier now that you are pregnant, and oranges are rich in antioxidants and,. Now that you wash your fruits and vegetables are important in your diet minerals which are needed by body. Tend to be eating the same time the hardest time in her life pasta dishes the Calcium and other are... Pregnancy diet dairy products African cherries should be the basis of pregnancy.!