Eating Well During Pregnancy: Nutrition Tips for Nigerian Mothers

Eating for Two — But Not Twice as Much

There is a common misconception that pregnant women must eat twice as much as usual. In reality, you only need approximately 300–500 extra calories per day in the second and third trimesters. What matters more than quantity is quality.

Key Nutrients During Pregnancy

Folic Acid

Folic acid is critical in the first 12 weeks of pregnancy for the development of the baby's neural tube. Foods rich in folate include dark green vegetables, beans, and fortified cereals. Your doctor will also prescribe a folic acid supplement.

Iron

Your blood volume nearly doubles during pregnancy, making iron essential to prevent anaemia. Local sources include lean meat, fish, beans, and dark leafy vegetables like ugu (pumpkin leaves). Pair iron-rich foods with vitamin C (e.g., orange juice) to improve absorption.

Calcium

Calcium builds your baby's bones and teeth. Dairy products, fish with edible bones (like canned sardines), and calcium-fortified foods are excellent sources.

Protein

Protein supports the growth of foetal tissue. Include eggs, fish, chicken, beans, and nuts in your daily meals.

Foods to Limit or Avoid

• Raw or undercooked fish, meat, and eggs
• Unpasteurised dairy products
• Excessive caffeine (limit to less than 200mg per day)
• Alcohol — no safe level has been established during pregnancy

Staying Hydrated

Drink at least 8–10 glasses of water daily. Coconut water and freshly squeezed juices can supplement your hydration needs.

A Sample Nigerian Pregnancy-Friendly Meal

• **Breakfast:** Oatmeal with sliced banana and a glass of milk
• **Lunch:** Jollof rice with grilled fish and vegetable soup
• **Dinner:** Egusi soup with ugu leaves and swallow
• **Snacks:** Fresh fruit, groundnuts, or yoghurt

*Speak to our healthcare team about a personalised nutrition plan suited to your pregnancy needs.*