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