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