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african food to eat during pregnancy

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

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