Many women think pregnancy means eating for two’but the reality is you only need an extra few hundred calories a day.
Gaining the right amount of weight during pregnancy helps your baby grow to a healthy size. But gaining too much or too little weight may lead to serious health problems for you and your baby.
Too much weight gain raises your chances for diabetes and high blood pressure during pregnancy and after. If you are overweight when you get pregnant, your chances for health problems may be even higher. It also makes it more likely that you will have a hard delivery and need a cesarean section (C-section).
Healthy way for pregnant women to control what they eat is to ensure they eat healthy snacks.
Find below the healthy snacks for Nigerian pregnant women:
The garden egg, also known as eggplant is a very good source of dietary fiber, potassium, manganese, copper and vitamin B1 for Nigerian mum and her unborn child. It is also a good source of vitamin B6, folate, magnesium and niacin. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid.
The garden egg plant can be regarded as a brain food because it houses the anthocyanin phytonutrient found in its skin, Nasunin, a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.
Studies have shown that nasunin protects the fats in brain cell membranes. Nasunin is not only a potent free-radical scavenger, but is also an iron chelator.
This fruit is a healthy fruit for pregnant women. It is rich in Iron, Vitamin A andC , potassium and folic acid which are important nutrients for pregnant women. It is also known to be rich in fiber that helps prevents constipation in pregnancy.
It helps cure morning sickness, alleviate feelings of nausea and also gives relief from heart burns during pregnancy. Fresh watermelon is high in vitamins A and C as well as potassium. A dose of vitamin B6 and magnesium is gotten by eating fresh watermelon. All of these nutrients are especially important during pregnancy. Watermelon also contains lycopene, an antioxidant that can help prevent heart disease and cancer as well as boost the immune system and reduce skin’s sensitivity to the sun. It also contains vital minerals that helps prevent third-trimester muscle cramps. It also eases heart burn and reduces the blockages in the vein and the muscles and prevents light swelling of the feet and hands common during pregnancy.
The American Pregnancy Association recommends eating three servings of fresh fruit per day while you are pregnant. The high levels of water and vitamins in watermelon also help keep your body hydrated, which is important to prevent pregnancy fatigue and help their bodies flush toxins. The potassium and magnesium found in fresh watermelon can alleviate muscle cramps, which are often prevalent for pregnant women in the third trimester.
Tips for Nigerian women to eat healthy in pregnancy
Whether it’s air-popped or a low-fat microwavable bag, popcorn is full of whole grains and fiber to keep you satisfied. Spice up your bowl with fun ingredients like Parmesan cheese, chili pepper, or cinnamon instead of butter for a crunchy and delicious snack.
This is a good nutricious and very handy snacks for Nigerian pregnant women. Nuts contain the perfect balance of healthy fat, protein and fiber. They contain about 180 calories in a 1 oz (28 grams) serving, on average.
They also taste great and don’t require refrigeration, so they’re perfect for carrying with you when away from home.
Carrots are rich in calcium and aid development of bones and teeth in your baby. These are rich in vitamin C, A and fiber that you need in high amounts in pregnancy. Carrot juices are rich in beta carotene that acts as an antioxidant and protects you against free radicals.
This is a diet packed with nutrients is what you need for healthy growth of your unborn child. The crunchy juicy sweet corn on the cob may be the simplest pleasures that you crave for in pregnancy. Is it safe to eat sweet corn during pregnancy? Good news is – sweet corn is absolutely safe to have during pregnancy.
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Banana is an excellent source of potassium which Igbo women eat to keep their blood pressure at a normal level, during pregnancy. It is also important for a healthy nervous system and kidneys. One medium banana contains 350mg potassium, which is around 12% of the recommended daily intake (RDI).
Of all fruits, bananas are the best source of vitamin B6, with one large banana providing 50% of the RDI. Vitamin B6 helps the body to make red blood cells, and neurotransmitters such as serotonin (the ‘feel-good’ hormone). One medium banana provides 2.3g dietary fibre, almost 10% of the RDI.
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It relieves pregnant women of pains, controls their blood pressure,helps to control excess weight accumulated during pregnancy, promotes healthy skin, prevents headache and rehydrates their body.
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A pear fruit contains major vitamins – A, C, K, B9, PP, and it also has a range of elements and minerals such as sulfur, pectin, phosphorus, potassium, iron, zinc, copper, fiber, cobalt, calcium, iodine, and tannins . They are rich source of vitamin C, which is good for pregnancy. Vitamin C fights infections in the body. C