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