What you eat affects your baby, which is accurate because a healthy pregnancy births a healthier baby.
During this period, you may gain or loose weight. Some women may have an enormous appetite while some others may have none at all. During pregnancy, what you eat is very important, so it is vital to learn some meal tips to have a healthy pregnancy.
Pregnancy for every woman is a unique journey that differs from person to person. Before going further, congratulations to you on embarking on this journey. Pregnancy period comes with many changes in a woman’s body and how she eats. Since you’re going to be eating for two, eating healthy cannot be over-emphasized.
A healthy and balanced diet during pregnancy helps with your baby’s brain development, an average birth weight and the absence of physical disabilities. As an intending mother, eating healthy reduces the risks of morning sickness, tiredness, drowsiness, miscarriage, and related symptoms. So, what are the meal tips for a healthy pregnancy?
Always have something to eat during breakfast
Breakfast is the day’s most important meal, and this holy grail still applies to pregnant women. What you eat for breakfast sets the tone for the day. Some healthy Nigerian breakfast ideas you can try are, scrambled or boiled eggs, oats, boiled ripe plantains and your sauce of choice, bean cakes (akara ), moimoi, pap, custard, pepper-soup and rice, etc. While eating breakfast, always have something that gives your body nutrients like calcium and protein, as your Doctor recommends.
Eat foods that contain a lot of mineral and vitamins
During your pregnancy journey, you may have weird cravings, which is normal. When deciding what to eat, choose foods rich in minerals and vitamins. A meal packed with lots of fruits and vegetables does the trick! Eat plenty of Goat meat, chicken, turkey, seafood like (catfish, salmon, crayfish, sardines), fish, Bambara nuts (okpa), cowpeas, avocados, yoghurts, cheese, milk, and beans in form of akara or porridge beans. Essentially eat foods or snacks that are nutrient-packed.
Always stay hydrated
‘Water, e no get enemy.’ Water is life; you should always be hydrated if you’re giving birth to life. Staying hydrated helps you and your baby. The main benefit of staying hydrated during pregnancy is that it helps circulate nutrients in the body. Drinking lots of water also helps in giving you that pregnancy glow, a healthier skin, reduces swelling of body parts, reduces constipation, and helps in forming the amniotic fluid. To maintain hydration, the recommended water intake is between 8-12 cups of water per day.
Eat meals in smaller portions but regularly
During pregnancy, your eating style may change, but it is always important to prioritize you and your baby’s comfort. It is normal to experience discomforts during pregnancy, especially in your abdominal area, don’t fret. To minimize pain in your stomach, it is best to eat smaller portions so you don’t feel too full. As your baby grows in your tummy, eating smaller meals will help you become more comfortable. To balance it out, you can eat more healthy snacks.
Take your prenatal vitamins accordingly
Taking prenatal vitamins is crucial to ensuring you have a healthy baby. The prenatal vitamins your Doctor recommends will help you and your baby’s nutritional needs during pregnancy. You should not substitute your prenatal vitamins for food; they support your meal nutrient intake. Prenatal vitamins should contain iron, folic acid, calcium, and omega-3 fatty acids.
Avoid alcohol and reduce your caffeine intake
During pregnancy, it is widespread knowledge that expecting mothers should stay away from alcohol. Also, health practitioners advise that pregnant women should reduce their intake of alcohol or better still, avoid it. Consuming alcohol or caffeine during pregnancy increases the chances of a miscarriage. However, if you need some power, drink decaffeinated tea or coffee.
At DRO Health, we prioritize everybody and their health needs. We also understand that being pregnant is a different phase and you need the correct type of medical help. Whether in your diet, prescriptions, health, or diagnostics, we have professional Doctors ready to hold your hand on this fantastic journey. Download the Dro Health App today.