Nigerian food time table for healthy pregnancy

Nigerian food time table for healthy pregnancy

When you get pregnant, you need to start eating for two. But what should you eat? How often should you eat it? What things should you forget about for the next few months? To figure all of this out and to keep yourself in check, you need a food time table. That is why, today, we want to share this Nigerian food time table for pregnancy. In addition, you can also find out what to eat and what to avoid during pregnancy. Let’s go!

Nigerian food time table for healthy pregnancy

Daily food time table

Any healthy Nigerian food time table features six mealtimes and common Nigerian dishes that anyone can cook. Our meal timetable is no different. Here is how you can build your week in terms of meals:

  • Monday

Breakfast: Oats and tea or small cup of coffee (200 ml);

Morning snack: Seasonal fruit;

Lunch: Amala with Ewedu and fish stew;

Afternoon snack: Seasonal fruit;

Dinner: Sweet potatoes (boiled or baked) with meat stew;

Evening snack: Granola bar or cereal with skim milk.

pregnant woman eating from a jar
  • Tuesday

Breakfast: Akara and Ogi;

Morning snack: Seasonal fruit;

Lunch: Fufu and Efo Riro;

Afternoon snack: Fruit salad;

Dinner: Efo Riro and rice;

Evening snack: Granola bar or cereal with skim milk.

  • Wednesday

Breakfast: Bread, boiled eggs and your beverage of choice (see Monday);

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.

foods
  • Thursday

Breakfast: Bread, stew and your beverage of choice;

Morning snack: Seasonal fruit;

Lunch: Pounded yam with Egusi stew;

Afternoon snack: Fruit salad;

Dinner: Boiled plantains with any stew you want;

Evening snack: Granola bar or cereal with skim milk.

  • Friday

Breakfast: Oats and your beverage of choice;

Morning snack: Seasonal fruit;

Lunch: Moi Moi, white rice and fried meat/stewed fish;

Afternoon snack: Roasted plantain with groundnuts;

Dinner: Ewa Aganyin or beans and chicken stew;

Evening snack: Granola bar or cereal with skim milk.

salad
  • Saturday

Breakfast: Corned beef stew, boiled yam and your beverage of choice;

Morning snack: Seasonal fruit;

Lunch: Ikokore with chicken or meat stew;

Afternoon snack: Meat pies;

Dinner: Coleslaw with fried rice and fried chicken;

Evening snack: Granola bar or cereal with skim milk.

  • Sunday

Breakfast: Fried eggs, boiled yam, sausages and stew;

Morning snack: Seasonal fruit;

Lunch: Amala or Semolina with bitter leaf stew and Ogbonno;

Afternoon snack: Fruit salad;

Dinner: Ground rice (Tuwo) with meat stew;

Evening snack: Granola bar or cereal with skim milk.

woman eating

This is a sample Nigerian meals time table. You do not have to follow it to a T. Mix and match things, replace meals with something similar. Nevertheless, remember to eat regularly.

If you are looking for a more detailed overview of meals according to the week of pregnancy, you can visit this website and find what you are looking for. However, the meals they propose are mostly meant for people from the Western countries. You can either go with it, or replace them with their Nigerian counterparts, if they exist.

If you are still not sure about what you should and should not eat during pregnancy, continue reading for some tips on the matter.

What to eat during pregnancy

pie chart

Before you run to cook your first meal from the meal plan, consider the things you should consume in order to ensure a healthy pregnancy:

  • Dairy products. Dairy is a good source of calcium and protein that help the life inside of you.
  • Legumes. This means beans, soybeans, peas, chickpeas, peanuts and lentils. These foods are high in protein, fibre, iron, calcium and folate.
  • Sweet potatoes. They are full of Vitamin A which is very important for growth and overall development of the baby.
  • Eggs. Eggs are just full of nutrients and necessary calories. Among other important elements, they contain choline which is responsible for health and brain development.
  • Fish. This is another good source of protein and iron. You should also consume fish liver oil, which is packed with important elements.
  • Berries. These sweet little things can offer you plenty of healthy carbs, fibre, Vitamin C and other essential elements.
  • Whole grains. They provide a good source of B-vitamins, iron and fibre. Whole grains can also give you the necessary boost of energy when you need it most.

What to avoid during pregnancy

eating

READ ALSO: Bitter leaf and pregnancy: What is the effect?

Now that you know what you should eat, you should also know what you should stay away from:

  • Unwashed vegetables and fruits. As you have to eat lots of fruits and veggies, do not forget to wash them properly each time. This way, you can avoid unnecessary risks.
  • Highly acidic fruits. Such fruits as oranges, lemons or pineapples have a negative effect on the development of the baby.
  • Undercooked fish, eggs and meat. These things are full of bad microorganisms that your pregnant body cannot handle.
  • Leftovers. When you are pregnant, you cannot risk anything. It is better to cook and eat something fresh rather than eat leftovers.
  • Seafood. Because seafood is usually not cooked at high enough temperatures, it is best to leave sushi until you give birth.
  • Caffeine. While we did say that you could drink a small cup of coffee, 200 ml per day is all you are allowed.
  • Alcohol. If it was not obvious at the start, we want to remind you once again: you absolutely cannot drink alcohol during pregnancy. However, you can drink lots of other non-alcoholic fluids.

That is all for our Nigerian food time table and other food tips. Remember to eat healthy and regularly in order to have a healthy pregnancy. We hope this healthy food time table will help you in your journey of carrying and giving life.

READ ALSO: Tiger nuts and female fertility

Source: Legit

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