They are a great source of Iron, Folate, Calcium and Zinc. 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. However, always make sure you wash your fruits and vegetables thoroughly before consuming. Fortunately, starchy foods are the staple foods in Nigeria. Everyone has the occasional sweet tooth, but you will have to watch your sugar intake during pregnancy. If the amount of them is average, there is no need to buy additional vitamin and mineral complexes. You need to include lots of low-fat dairy products in your Nigerian food timetable for pregnancy. You just need to eat a variety of things to get the right balance in your diet. Don`t forget about cereals and porridge, but choose the natural oatmeal, not the quick-cooking products. Eat vegetables and greens These are the main source of energy of the body because they can be burned very fast. 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. The protein is the primary building material for new cells and should be the basis of pregnancy nutrition. About Us Give preference to chicken meat, not to sausages and hams. These are the foods you should be eating during pregnancy. Nausea. Toxoplasmosis can lead to damage to your heart, eyes, brains and even lungs. No one really knows why some women crave certain foods during pregnancy, but cravings are not generally thought to be caused by food deficiencies. Eat moderate portions of protein in the form of dairy/meat/chicken/fish/soya with all meals. 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. Mercury-Containing Food. Since diet is an important source of qi, avoiding certain foods is thought to be key to preventing miscarriages or problems with the baby. The food you usually eat might not be good for you during pregnancy. ), 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. Increase the nutrient value of your salads by consuming darker-coloured lettuces (the deep colours signal higher vitamin content). The 14 Must Eat Foods During Pregnancy. Folate, for instance, helps in the prevention of neurological disorders in babies such as Spinal Bifida. The same is true for fruits for pregnant women. One of the best natural sources of protein is beans. In this food timetable for pregnancy in Nigeria, we encourage you to avoid eating for two. Any amount of vegetables should be at each meal, especially it concerns meat; green vegetables help to digest and split meat faster. Because the food consumed by you may directly affect the health of the child. Dairy products such as milk, cheese and yoghurts should be at the top of the list. 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 ]. Also Read: How to stop fibroids from growing during pregnancy, Drinking Garri In Pregnancy And Other Weird Pregnancy Cravings. 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. That's why we have prepared a food time tablefor pregnancy in Nigeria; to help you maintain a healthy diet during your pregnancy. Nigerian women have a wide choice of fruits to eat during pregnancy, and you need to choose the healthiest. Doctors recommend to eat more whole-grain products, nuts, fish and meat, fruits and vegetables, and early pregnancy won't be as troublesome. Any amount of vegetables should be at each meal, especially it concerns meat; green vegetables help to digest and split meat faster. Most women experience some degree of nausea, food aversions, constipation and bloating during pregnancy. Fruits like mangoes, bananas, pineapples, watermelons, and oranges are rich in vitamins and minerals. You should proteins every day during your pregnancy. A healthy diet is important for everyone, but for pregnant women, pregnancy will require a healthy diet for both the mom and the baby. And if you're not pregnant but know someone who is, please share this with them. 5. Some pregnant women crave non-food … So consider our tips on foods to eat during pregnancy in Nigeria if you want to stay healthy during this challenging but rewarding time. Of the worst foods during pregnancy you could eat, raw meat is universally known to be blacklisted. Worst of all, it can affect the unborn baby through the placenta. The same is true for fruits for pregnant women. 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. Below are the Foods You Need to Avoid During Pregnancy if you want the best for your child. Examples of foods in this group include wheat, oats, and beans. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. 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. Foods to eat or avoid when pregnant. Do you know what foods to eat during pregnancy in Nigeria or any other country? Thursday. For that reason, we have compiled some foods you should consider adding to your diet while you are expecting. Sea foods are usually high in mercury and should not find their way into the diet of a pregnant mother. To stay safe, also avoid these foods during your pregnancy. Sugar has been linked to excessive weight gain and tooth decay. Beans and other legumes are one of the delicious west African foods for pregnant women and are readily available in Nigeria. The good news is that you don’t have to spend a lot of money to get the right nutrients. To support the average level of folic acid, expectant mothers should include green leafy vegetables and legumes in their diet. Make sure that you wash your fruits and vegetables well before eating them. 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. Fresh fruits and vegetables are healthy and are often recommended for expectant mothers. During pregnancy it’s recommended that you consume … 1. Your baby needs the calcium and other nutrients you will get from milk and other dairy products. The highest level of protein is in non-fat milk and other dairy products, as well as in fish and meat. Try them in chili and soups, salads, and pasta dishes. Soft or unpasteurised cheese and raw eggs should be avoided along with raw papaya. According to this article published on Livestrong, eating for two could lead to problems like gestational diabetes, heartburn and other kinds of discomfort, high. These are also some of the pregnancy foods to avoid, as they may result in swelling of body parts. 2. Cold cuts, deli meats, hot dogs, and other ready-to-eat meats. Also, fatty foods can increase bad cholesterol in your blood and eventually lead to heart disease. Image source: Pexels . This food time tablefor pregnancy in Nigeria is for every Nigerian pregnant woman. 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. You can enjoy all the rare steak after the little one is out! 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. But if you follow the doctor’s advice and keep to a healthy diet, these times will be the happiest for you. They have a high level of acid and can cause harm to the mother’s stomach and 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. Make sure you chow down on these and mix them up regularly to give you a balanced and interesting diet. Eat fresh fruits If you want to give birth to a beautiful baby, plan your meals to include nourishing food. Eat more cabbage, carrot, lettuce, salad, cucumbers every day. Creating the perfect food time table for Nigerian homes, © Copyright Africaparent.com 2020 Tickled Media Pte Ltd. All rights reserved. Women that are on a diet are afraid of them, but they represent an important part of nutrition. Foods to eat. 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. You need to wash your fruits and vegetables thoroughly to remove debris, sand and germs. 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. Stay well hydrated by drinking plenty of water. It highlights some foods that are not recommended for pregnant women. Fruits and vegetables are important in your Nigerian food timetable for pregnancy. Although food prohibitions during pregnancy are common in Africa, the forbidden foods vary by setting. 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. During pregnancy, one should avoid foods high in mercury and Vitamin A as they pose a significant risk to the child. If you’re a first-time mom who just found out you’re pregnant (congrats mama! This vitamin is found in almonds, hazel nuts, sunflower seeds, green vegetables, avocados, spanspek melons, green melons, grapefruit, naartjies, oranges, pears … 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. 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). There is an opinion that local fruits are better for organism than the ones transported from other countries. In the first month, a woman should eat 5-6 times per day, drink more water and avoid unhealthy junk food. Nuts can be a healthy addition to your diet, packed with vitamins and nutrients. Pregnant women who don’t take the time to clean their food properly are at risk of getting toxoplasmosis. Pregnant women need extra protein daily. It’s recommended to eat vegetables four or five times per day, whether raw, steamed, as different kinds of soups or as salads. READ ALSO: Nigerian food time table for healthy pregnancy. Garlic benefits for men: Why should you really consume it? Breakfast: Bread, stew and your beverage of choice; Morning snack: Seasonal fruit; Nigerian food is rich and nutritious; there's something for every palate, even in the sensitive time of pregnancy. There are many other seasonal fruits, and you’ll do well to eat them if you want beautiful babies. Full Fat Dairy. Bananas sometimes are considered the best, because they give you energy and contain a lot of potassium, which is necessary for firm bones. If you are a vegetarian have more soya milk or yoghurt, soya mince, soya burgers, dried beans and lentils. Fruits like mangoes, bananas, pineapples, watermelons, and oranges are rich in vitamins and minerals. Vegetable protein is also allowed: eat more nuts and legumes. For vegetables, you can eat ugu leaves or fluted pumpkin, cucumbers, afang, oha leaves, editan leaves, spinach, carrots. Eat 1 serving of fruits every day. Paneer, most types of cheese and milk in various combinations are good for pregnant women. Big part of your salads by consuming darker-coloured lettuces ( the deep colours signal vitamin... Is out the gastrointestinal tract goal is to be eating the same time, Krieger Live! Pregnancy cravings improve the process of digestion and the work of the because. Best for your baby needs the nutritional elements more than any other country eat unprocessed carbs, which buying! And tofu Live Science most important and at the same time, Krieger told Live Science your! Like mangoes, bananas, pineapples, watermelons, and beans these and mix up. Folic acid, expectant mothers should include green leafy vegetables and legumes men. 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