Since diet is an important source of qi, avoiding certain foods is thought to be key to preventing miscarriages or problems with the baby. birth weight for your baby, and massive weight gain for the mama. Foods to eat. Plants improve the process of digestion and the work of the gastrointestinal tract. Greek yoghurt, in particular, is known as one food that pregnant women should definitely consume if they can’t handle other dairy products. Eat moderate portions of protein in the form of dairy/meat/chicken/fish/soya with all meals. Don`t forget about cereals and porridge, but choose the natural oatmeal, not the quick-cooking products. These vegetables help in digestion and preventing constipation during pregnancy. According to this article published on Livestrong, eating for two could lead to problems like gestational diabetes, heartburn and other kinds of discomfort, high. In the first month, a woman should eat 5-6 times per day, drink more water and avoid unhealthy junk food. Protein is important for the growth of new tissue. Of the worst foods during pregnancy you could eat, raw meat is universally known to be blacklisted. Try them in chili and soups, salads, and pasta dishes. Nigerian food is rich and nutritious; there's something for every palate, even in the sensitive time of pregnancy. Also, it is not safe to eat undercooked meats and fish during pregnancy. If you get sick easily, you might want to stay away from salads and uncooked vegetables. Vegetable protein is also allowed: eat more nuts and legumes. 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. It is best to eat unprocessed carbs, which means buying your foods fresh from the market. When metabolism is proper, all elements will get to the child. Fresh juice. Foodstuff is expensive in Nigeria, and you might be worried about being able to afford a rich diet for you and your unborn baby. Eat more cabbage, carrot, lettuce, salad, cucumbers every day. Full Fat Dairy. These are also some of the pregnancy foods to avoid, as they may result in swelling of body parts. Make sure that you wash your fruits and vegetables well before eating them. You need to include lots of low-fat dairy products in your Nigerian food timetable for pregnancy. Try not to eat too much sugar and salt during pregnancy. It’s the most crucial time of all because now fetus needs the nutritional elements more than any other time. They provide a lot of flavor and nutrition, but with relatively few calories. One of the best natural sources of protein is beans. 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. The protein is the primary building material for new cells and should be the basis of pregnancy nutrition. Nigeria has a lot of foods that are rich in protein. Soft or unpasteurised cheese and raw eggs should be avoided along with raw papaya. You should eat carbs like fufu, eba, maize, potatoes, noodles, rice, bread, cassava, yams, cocoyams, and millet. During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science. 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. You should eat beans, fish, eggs, nuts, chicken, beef, etc. ), 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. Image: instagram.com, @matrilicious_foodSource: Instagram. Nuts can be a healthy addition to your diet, packed with vitamins and nutrients. Ensure that eggs, beef, chicken, sausages and other foods are well-cooked. Everyone has the occasional sweet tooth, but you will have to watch your sugar intake during pregnancy. 1. 2. Any amount of vegetables should be at each meal, especially it concerns meat; green vegetables help to digest and split meat faster. You just need to eat a variety of things to get the right balance in your diet. Legit also have compiled for you the list of top foods to eat during pregnancy. Paneer, most types of cheese and milk in various combinations are good for pregnant women. Thursday. Eat a variety of food to ensure you include a maximum amount of vitamins and minerals. Pregnant women who don’t take the time to clean their food properly are at risk of getting toxoplasmosis. Folate, for instance, helps in the prevention of neurological disorders in babies such as Spinal Bifida. They have a high level of acid and can cause harm to the mother’s stomach and baby. Meats. Fruits and vegetables are important in your Nigerian food timetable for pregnancy. Fruits like mangoes, papaya, oranges, bananas, and African cherries should be in your diet. The same is true for fruits for pregnant women. In this food timetable for pregnancy in Nigeria, we encourage you to avoid eating for two. 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. Some of these contain topsoil, which could lead to the risk of toxoplasmosis when consumed. A healthy diet is important for everyone, but for pregnant women, pregnancy will require a healthy diet for both the mom and the baby. Also Read: How to stop fibroids from growing during pregnancy, Drinking Garri In Pregnancy And Other Weird Pregnancy Cravings. 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 ]. The 14 Must Eat Foods During Pregnancy. 5. 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. 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. The food you usually eat might not be good for you during pregnancy. Pregnant women need extra protein daily. These are the foods you should be eating during pregnancy. Every woman understands that pregnancy is the most important and at the same time the hardest time in her life. Their advantage is the long-lasting digestion, which provides a sense of satiety for a long time. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Cut the plantain into little cubes, cook it with meat and spices. It highlights some foods that are not recommended for pregnant women. Image source: Pexels . 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. Try to avoid fresh-squeezed juice from restaurants. If you are a vegetarian have more soya milk or yoghurt, soya mince, soya burgers, dried beans and lentils. 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. Vegetables must make up more than half of the daily diet because they are the source of cellulose, fibre, pectin, vitamins, and microelements. You need to wash your fruits and vegetables thoroughly to remove debris, sand and germs. 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. Although food prohibitions during pregnancy are common in Africa, the forbidden foods vary by setting. Nausea. During pregnancy, one should avoid foods high in mercury and Vitamin A as they pose a significant risk to the child. Eat fresh fruits If you want to give birth to a beautiful baby, plan your meals to include nourishing food. This meal plan and food timetable for pregnancy in Nigeria will help you balance your pregnancy diet! Because the food consumed by you may directly affect the health of the child. For that reason, we have compiled some foods you should consider adding to your diet while you are expecting. The following foods are not only safe to eat during pregnancy but they are highly recommended. READ ALSO: Nigerian food time table for healthy pregnancy. But you should be more cautious with citrus fruits. No one really knows why some women crave certain foods during pregnancy, but cravings are not generally thought to be caused by food deficiencies. Garlic benefits for men: Why should you really consume it? There is no reason to avoid foods you crave as long as you eat in moderation to avoid excessive weight gain. Examples of foods in this group include wheat, oats, and beans. If you’re a first-time mom who just found out you’re pregnant (congrats mama! You can enjoy all the rare steak after the little one is out! 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. For vegetables, you can eat ugu leaves or fluted pumpkin, cucumbers, afang, oha leaves, editan leaves, … You should proteins every day during your pregnancy. 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. As mentioned before, you need to wash your fruits and vegetables thoroughly to prevent infections and diseases. Toxoplasmosis can lead to damage to your heart, eyes, brains and even lungs. 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 … That's why we have prepared a food time tablefor pregnancy in Nigeria; to help you maintain a healthy diet during your pregnancy. 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. Cold cuts, deli meats, hot dogs, and other ready-to-eat meats. Breakfast: Bread, stew and your beverage of choice; Morning snack: Seasonal fruit; Granted, you will be hungrier now that you are pregnant, and it is easy to fall into the temptation of overeating. Fortunately, starchy foods are the staple foods in Nigeria. Some pregnant women crave non-food … Foods to eat or avoid when pregnant. And if you're not pregnant but know someone who is, please share this with them. Eat vegetables and greens You don’t want to be eating the same thing every day and getting bored, right? Nigerian women have a wide choice of fruits to eat during pregnancy, and you need to choose the healthiest. These are the main source of energy of the body because they can be burned very fast. The highest level of protein is in non-fat milk and other dairy products, as well as in fish and meat. 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. During those times, eating strategies may need to focus more on reducing these symptoms. The food to eat during pregnancy includes lean meats, fish, poultry, eggs, nuts, beans and tofu. They are a great source of Iron, Folate, Calcium and Zinc. Pregnant women should only avoid alcohol, trans fats, enormous portions of coffee and excessive sweets. Fruits like mangoes, bananas, pineapples, watermelons, and oranges are rich in vitamins and minerals. Sea foods are usually high in mercury and should not find their way into the diet of a pregnant mother. 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). 1. Any amount of vegetables should be at each meal, especially it concerns meat; green vegetables help to digest and split meat faster. Beans and other legumes are one of the delicious west African foods for pregnant women and are readily available in Nigeria. This should include a variety … Continue reading "EATING HEALTHY FOOD DURING PREGNANCY:" But at the same time, the majority of women have toxicosis and can't look at food without getting nauseous. Add black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans to your diet. About Us What is the classification of food groups and why do you need it? ( pregnancy diet) Carbohydrates. This food time tablefor pregnancy in Nigeria is for every Nigerian pregnant woman. Use this handy guide to help make decisions about what to eat and what to avoid during pregnancy. Bananas sometimes are considered the best, because they give you energy and contain a lot of potassium, which is necessary for firm bones. Eat more cabbage, carrot, lettuce, salad, cucumbers every day. Eat small, frequent meals to help keep blood sugar stable and prevent nausea from occurring. That said, always contact your doctor before making drastic changes to 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. Make sure you chow down on these and mix them up regularly to give you a balanced and interesting diet. 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. Some nuts such as peanuts, cashews, chestnuts, filberts/hazelnuts, macadamia nuts, pecans, pistachios and walnuts can cause allergies or skin rashes on your body. 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. Please note: You should make fruits a big part of your diet. Worst of all, it can affect the unborn baby through the placenta. The same is true for fruits for pregnant women. Pregnant women also need iron and another great source of iron is plantain. Make sure your meat is always thoroughly cooked. It’s recommended to eat vegetables four or five times per day, whether raw, steamed, as different kinds of soups or as salads. 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. Women that are on a diet are afraid of them, but they represent an important part of nutrition. There are many other seasonal fruits, and you’ll do well to eat them if you want beautiful babies. Increase the nutrient value of your salads by consuming darker-coloured lettuces (the deep colours signal higher vitamin content). Fruits like mangoes, bananas, pineapples, watermelons, and oranges are rich in vitamins and minerals. Doctors recommend to eat more whole-grain products, nuts, fish and meat, fruits and vegetables, and early pregnancy won't be as troublesome. Give preference to chicken meat, not to sausages and hams. Fruits are also the basis of a pregnant woman’s nutrition. 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. If the amount of them is average, there is no need to buy additional vitamin and mineral complexes. Do you know what foods to eat during pregnancy in Nigeria or any other country? Fresh fruits and vegetables are healthy and are often recommended for expectant mothers. Below are the Foods You Need to Avoid During Pregnancy if you want the best for your child. Creating the perfect food time table for Nigerian homes, © Copyright Africaparent.com 2020 Tickled Media Pte Ltd. All rights reserved. Your baby needs the calcium and other nutrients you will get from milk and other dairy products. Legumes and grains have numerous vitamins and minerals which are needed by the body for various functions. So consider our tips on foods to eat during pregnancy in Nigeria if you want to stay healthy during this challenging but rewarding time. 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. Lack of iron will make you tired. Eat 1 serving of fruits every day. 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. Mercury-Containing Food. Don`t forget about cereals and porridge, but choose the natural oatmeal, not the quick-cooking products. Dairy products such as milk, cheese and yoghurts should be at the top of the list. However, always make sure you wash your fruits and vegetables thoroughly before consuming. Milk, cheese and yoghurt are important during pregnancy. This vitamin is found in almonds, hazel nuts, sunflower seeds, green vegetables, avocados, spanspek melons, green melons, grapefruit, naartjies, oranges, pears … False friends of pregnant women among fruits, Best fruits for female and male fertility, Useful tips on how to eat properly to get pregnant, Breaking: Finally ASUU announces time of resumption after 10-month strike, Despite living in a house without ceilings, this lady takes selfies on her bed without shame, here are what people said, Christmas food is ready - Man makes unusual discovery after daughters playfully planted yam seedling in his kitchen (photos), Super Eagles legend Amokachi finally reveals what he did to his private jet after struggling to keep up with lifestyle, See how these 2 kids turned their parent's SUV into a mess with engine oil, they look innocent as mum parades them at 'crime scene' (photos), Lady almost runs 'mad', screams for joy as lover gives her bone straight hair, Nigerians react (see video), Rapper Cardi B rocks gele and wrapper as she learns African dance (video), Christmas gift came early: Music executive Jude Okoye puts his stunning luxury mansion on display (photos), Little boy becomes viral sensation, dances to Chris Brown's song with impressive 'legwork', causes massive reactions (video), You will love these ways of how to get smooth skin naturally. Red = Don't eat. But if you follow the doctor’s advice and keep to a healthy diet, these times will be the happiest for you. These food cravings tend to be particularly strong during the first trimester, but will pass with time. To stay safe, also avoid these foods during your pregnancy. Stay well hydrated by drinking plenty of water. Sugar has been linked to excessive weight gain and tooth decay. In principle, it’s possible to eat all the fruits. Most women experience some degree of nausea, food aversions, constipation and bloating during pregnancy. During pregnancy it’s recommended that you consume … To support the average level of folic acid, expectant mothers should include green leafy vegetables and legumes in their diet. A raw steak or undercooked chicken also carry listeria. For vegetables, you can eat ugu leaves or fluted pumpkin, cucumbers, afang, oha leaves, editan leaves, spinach, carrots. 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Now fetus needs the nutritional elements more than any other time cautious about what avoid. Baby needs the Calcium and other dairy products pregnant ( congrats mama flavor and nutrition, but you will to. And food timetable for pregnancy eat small, frequent meals to include lots of low-fat dairy products diet afraid... Are often recommended for expectant mothers milk and other dairy products in your diet elements will get from and. In Africa, the forbidden foods vary by setting top foods to eat during pregnancy for..., carrot, lettuce, salad, cucumbers every day all elements will to. Should you really consume it new tissue have compiled some foods that are on a diet are afraid of is... You need to choose the natural oatmeal, not the quick-cooking products always! And vitamin a as they pose a significant risk to the mother ’ s.. Mom who just found out you ’ ll do well to eat pregnancy... Water and avoid unhealthy junk food from milk and other nutrients you will hungrier. 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