Top 10 African Foods to Eat During Pregnancy

 

The foods a woman consumes during pregnancy need to be carefully considered. Most of the time, what you like to eat could be harmful to both you and the unborn child. Pregnant women should consume foods high in iron, calcium, folic acid, vitamin A, vitamin C, vitamin D, vitamin B6, vitamin B12, and other nutrients.

The good news is that some African foods are abundant in these vitamins and are safe for expectant mothers.

A few African foods can provide a pregnant woman with the necessary nutrients, including: Okra soup, Afang soup, Oat porridge, Jollof rice, Beans, Moi Moi, Sweet potatoes sauce, etc.

We have written this article specifically for you if you're interested in learning more about African foods to eat while pregnant. The topic was thoroughly covered, including all pertinent information on foods to eat while pregnant.

To learn more, keep reading.

 

What Should I Eat During the First Trimester of Pregnancy?

The first trimester of pregnancy lasts from the first day of the last period until the twelfth week (3 months). Pregnant women typically experience a food aversion in the first trimester. Indulge in some of your cravings, but make sure the foods have the nutrients you need and are appropriate for frequent consumption.

These foods comprise:

• Diary: Milk, and cheese are some of the best dairy foods to try out. They’re rich in calcium. For reduced saturated fat and calories, opt for non- or low-fat dairy products. Also, dairy products are rich in Choline, which is good for the body.

• Fruits: Citrus fruits contain Vitamin C, and you should treat yourself to at least one each day. If you opt for fruit juice, you need to limit consumption because it has higher calories, unlike whole fruits, a cup per day is enough.

• Oily Fish: This contains Omega-3 fatty acids. You can also try out linseeds.

• Vegetables: Dark green vegs contain folic acid, good for pregnant women.

• Whole Grains: For proper bowel function, try eating meals with whole grains such as cereals, pasta, whole wheat bread, and so on. Whole grains are also rich in fiber.

 

Related: Top 10 Healthiest Foods for Camping

What Should a Woman Eat for Breakfast While Pregnant?

A certain amount of nutrients is necessary for pregnant women's health and the development of the unborn child. And for this reason, whether choosing foods for breakfast, lunch, or dinner while pregnant, a mother needs to exercise caution. Make sure the food contains the necessary nutrient, no matter what you want to eat for breakfast. These nutrients include:

1. Iron: Pregnant women typically require 20 mg or up to 30 mg of iron daily. The baby gets oxygen from iron. Eggs and spinach are a couple of foods high in iron.

2. 25 grams or more of fiber per day, preferably at breakfast, are recommended for pregnant women. Blood sugar levels are stabilized, cholesterol is reduced, and constipation is avoided thanks to fiber. In addition to eating whole-grain foods and nuts high in fiber, you can also try high fiber fruits like bananas, oranges, apples, and other such items. Even better, try eating a meal high in fiber.

3. Calcium: Pregnant women require 1,000 mg of calcium daily. This keeps you healthy and also helps the baby's bone develop. In addition to sesame-seed bread or another item of your choosing, your breakfast can include cheese, milk, and yogurt.

4. A daily protein intake of between 75 and 100 grams is advised. The amino acids aid strong growth in babies, and it will also help with your blood supply, uterine tissue, and breast growth. Fish, meat, and yellow sweet potatoes are a few of the foods high in protein.

5. For pregnant women, an ideal daily intake of whole grains ranges from 60 to 95 grams. The presence of Vitamin B in whole grains makes them an essential nutrient for your baby's growth and will keep you satisfied for hours.

Take a look at whole-wheat bread and porridge.

 

Related: 20 Best Foods for 6 Months Old Baby in Nigeria

Here are the 10 African Foods to Eat During Pregnancy

We've highlighted and briefly discussed each food below, along with a list of African foods to eat while pregnant. These foods are advantageous because they are simple to prepare or to order from a restaurant.

1. Egusi soup

Egusi soup is primarily consumed in Nigeria and other countries in Africa, but if you live somewhere else in the world, there are African restaurants there as well. You can either purchase them or find the recipes and prepare the soup on your own. The high dietary fiber content of egusi soup aids in regulating bowel movements during pregnancy. Additionally, it contains vitamins B1 and B2, which enhance appetite. Any starchy food can be served with your Egusi soup.

 

2. Oat Porridge

Grounded grains are boiled in water to make this dish. After that, you can serve it with milk. Oatmeal is another name for oatmeal. It's a fantastic breakfast food because it contains folic acid, which aids in the production of red blood cells and the formation of the baby's neural tube that connects the brain and spinal cord.

 

3. Okra Soup

Nigerians enjoy okra soup quite a bit with other African countries. This soup has few calories, which is important for maintaining a healthy weight. It includes a number of vitamins (vitamins A, B6, C, thiamine, riboflavin) and minerals (zinc, calcium). Additionally, there is dietary fiber, which aids in preventing constipation.

Make sure to thoroughly wash the okra before cooking it in this soup to preserve the nutrients. With any starchy food, serve your okra.

 

4. Pap with Akara

A staple food in Africa is pap. It contains a lot of carbohydrates, which gives you plenty of energy throughout pregnancy. Additionally, it alleviates pregnancy morning sickness. Additionally, pap keeps a significant portion of the natural nutrients. Additionally, it is simple to digest due to its fine texture.

 

5. Beans

Beans are a good source of protein and contain a number of important nutrients, including folic acid, iron, magnesium, potassium, and essential fatty acids. Additionally, it contains a lot of fiber, which helps to prevent constipation and hemorrhoids, two common side effects of pregnancy.

 

6. Afang Soup

Unsaturated fatty acids, which give the body healthy cholesterol, are abundant in afang soup. It also has dietary fiber, which helps people avoid constipation. Your body also gets a number of nutrients from the addition of periwinkles, pepper, oil, meat, and fish.

 

7. Moi Moi

This food, which is made from beans, provides the same nutrients that beans do. Although some people worry that moi moi might cause their unborn child to gain a lot of weight in the womb, this is not supported by science. Because beans are moi moi's main ingredient, the dish is safe to eat while pregnant. To avoid weight gain, which might also have an impact on the baby, you should consume in moderation and be mindful of other ingredients you add.

You should think about making your own moi moi if you know how to do it so you don't eat the ones that are filled with unidentified ingredients.

 

8. Jollof Rice

Rice has a lot of carbohydrates, which give the body energy. Natural diuretics like rice can aid in preventing urogenital infections in expectant women. In Africa, rice is a staple food that's simple to prepare.

 

9. Sweet Potato with Sauce

Vitamin A, which is essential for fetal development, is abundant in sweet potatoes. It aids in the development of various organs, including the kidneys, lungs, and hearts. Additionally, it contains vitamin C and other crucial nutrients that support the development of the skin, bones, and tendon.

 

10. Oha Soup

Oha soup's dietary fiber aids in bettering digestive health. This is also true for expectant mothers because the nutrients help them avoid constipation. Oha soup is a Nigerian dish, but it's thought that similar soups exist in other African nations as well—possibly under different names.

 

Can Eating Spicy Food Lead to Miscarriage?

Although it doesn't necessarily result in miscarriage, spicy food is a pleasant food to eat while pregnant. It only causes heartburn or indigestion, which some pregnant women are predisposed to even when they are not pregnant. Your child is not impacted by this, though.

Aside from that, try to stay away from using a lot of the following herbs and spices: cayenne pepper, basil, celery seed, caraway, anise, rosemary, clove oil, marjoram, chili powder, oregano, sage, parsley, thyme, cinnamon, and cumin. Additionally, stay away from using large amounts of the following herbs: bitter orange, fenugreek, chamomile oil, lavender, angelica, and peppermint oil. These spices can stimulate the uterus and result in contractions if consumed in excess.

 

Read: 15 Best Nigerian Foods for Weight Gain

How Often Does a Pregnant Woman Need to Eat each Day?

You are allowed to consume three small meals and three light snacks per day. It should not be empty calories in the light snacks. It should contain nutrients that promote the growth of the infant. Additionally, the daily caloric intake of the following foods is recommended for pregnant women of normal weight.

In the first trimester, there were about 1800.

• 2200 or so during the second trimester.

• During the third trimester, roughly 2400.

Every trimester's increase in size contributes to the baby's weight gain. Find out more here about what to eat while pregnant.

 

During Pregnancy, Avoid the Following Foods

There is a lengthy list of foods to eat while pregnant, as you can see. You should, however, also be aware of foods to stay away from. While some of these foods aren't necessarily bad for you, their preparation poses a problem. include among these foods.

• Foods with few calories (cookies, candy, and cakes).

• Milk that hasn't been pasteurized.

• Fish that has been smoked.

• Meat that has not fully cooked.

• Processed meat.

• Foods that are raw or under cooked.

Final Thoughts

The growth of your baby will be greatly aided by a balanced diet. However, some foods must be avoided because while your body may be able to handle their side effects, the baby's immune system cannot perform as well as yours.

Eating hot or cold foods while pregnant is another issue. Although it is claimed that this has no effect, you should keep hot foods at 60°C or higher and cold foods at 4°C or below if you want something more concrete to keep you calm. A digital food thermometer can be used to check the temperature of the food. The majority of African meals, however, are suitable for pregnant women—hot or cold—due to the variety of ingredients and food combinations used.

Last but not least, if you're looking for recipes for any of the foods listed above, you can let us know via the comment section, and we'll point you in the right direction.