Some years ago I was pregnant, I got pregnant 4 times and gave birth to four babies. Those babies are now two young adults and two teenagers. The first time I was pregnant, an older mother gave me some nutrition advice that was very helpful. It kept me healthy all through all four pregnancies. I can’t wait to share this advice and a lot more that I have discovered over the years with you.
A healthy diet is always very important at every point in one’s life. It is especially important when pregnant or if you are planning on getting pregnant. There is or will soon be a brand new human being growing on the inside of you. You want to be healthy and your baby healthy during pregnancy and beyond. You don’t have to change your diet or the foods you eat, you only have to adjust the quantity and maybe mode of cooking it. There should be less frying and more boiling and grilling. Less oil, salt and sugar. The right balance of vitamins, carbohydrates and proteins in every meal.
An easy way to have your fruits is to make them into smoothies. This way you can combine fruits and get all the nutrients you need in one cup. A cup of smoothie during pregnancy would revive your appetite and relieve you of morning sickness.
The best smoothie in pregnancy contains these fruits – Orange, banana, Mango, Lemon, Apple
Orange – vitamin C.
Banana – Calcium and Potassium.
Mango – Vitamin A. Maintains healthy vision.
Lemon – Can minimise nausea and morning sickness.
Apple – Antioxidant and B-Complex Vitamins. Prevents breast cancer, dementia and stroke.
Ugwu and Ewedu – are both dark green leafy vegetables very rich in Folic Acid. It is advised to have three servings of veg in a day.
Made up of Onions, Tomatoes, Bell pepper (Tatase) and Scotch Bonnet. This Stew is a must during pregnancy. It contains all the needed nutrients.
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. Lack of iron will make you tired. Cut the plantain into little cubes, cook it with meat and spices. Enjoy.
Oats – is an excellent meal for breakfast, it lowers cholesterol levels
Yam and Cassava – prevent low birth weight and regulates blood pressure
At least 60g of protein per day is needed during pregnancy. Please do NOT fry your meat and fish. Boil, bake or grill them.
Meat – Beef, Pork, Lamb, Goat meat, Bush meat
Fish and Sea food – snail, Prawn, Periwinkle
Poultry – Chicken, Turkey or Duck – It is advised to consume these type of meat without the skin.
Eggs – contain all the important amino acids the body needs. They are an alternative protein source to meat.
Beans – are an excellent source of protein,they are rich in fibre.
Red beans have the best results and the best taste
Beans help in avoiding constipation.
Water – the best drink of all times and especially in pregnancy! Drink 2 litres everyday.
Milk – non-fat milk is advised. Milk will provide the calcium needed, about 1 litre a day is the right amount
Best when made from unripe or green plantain
and when it is unsalted
Nuts – two table spoons a day.
What not to eat when pregnant
Puff puff, Fast foods, Fried foods, Processed foods, Ready-to-eat, Uncooked eggs, Ice cream, Oils, Butter, Coffee, Fizzy drinks, Alcoholic drinks.
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