What Foods or Supplements Should I Take During Pregnancy?

Introduction

Congratulations on your pregnancy, sister! This is an exciting time, and what you eat now matters more than ever. You're not just eating for yourself - you're also providing all the building blocks your baby needs to grow healthy and strong. The good news is that eating well during pregnancy doesn't have to be complicated or expensive. With the right knowledge about nutrition and some smart food choices, you can give your baby the best start in life while keeping yourself healthy and energized.

3 Important Facts About Pregnancy Nutrition

1. Your baby's brain development starts very early Did you know that your baby's brain and spinal cord begin forming in the first month of pregnancy - often before you even know you're pregnant? This is why folic acid (a B vitamin) is so important from the very beginning. It helps prevent serious birth defects of the brain and spine.

2. You don't need to "eat for two" Many people think pregnancy means eating twice as much food, but this isn't true! In reality, you only need about 300-400 extra calories per day - that's like adding one extra meal or two healthy snacks. What matters most is eating nutrient-rich foods, not just more food.

3. Anemia affects nearly half of pregnant women in Nigeria Iron deficiency anemia is very common during pregnancy, especially in our country. Your body needs almost double the amount of iron when you're pregnant because you're making more blood for yourself and your baby. Without enough iron, you can feel extremely tired, weak, and your baby may be born too early or too small.

What Do You Need to Know About Pregnancy Nutrition?

The Essential Nutrients

Folic Acid (Folate) This is one of the most important nutrients in pregnancy. You need at least 600 micrograms (mcg) daily. Folic acid helps prevent birth defects and may reduce the risk of premature birth. It is best to increase folic acid in your diet as early as you can, and before conception if possible. Many women choose to take a folic acid supplement throughout their pregnancy, just to be sure they are getting enough. 

Where to find it: Dark green leafy vegetables like ugwu (pumpkin leaves), efo (spinach), bitter leaf, oranges, beans, groundnuts, and fortified cereals.  

Iron You need 27 milligrams of iron every day during pregnancy - that's almost twice what you needed before. Iron prevents anemia and ensures your baby gets enough oxygen to grow properly.

Where to find it: Lean meat, chicken, fish, beans, dark leafy greens (ugwu, efo), and iron-fortified foods. Combine iron-rich foods with oranges or tomatoes to help your body absorb the iron better!

Calcium Your baby needs calcium to build strong bones and teeth. You need 1,000-1,300 milligrams daily.

Where to find it: Milk, yogurt, cheese, sardines (with the bones), dark green vegetables like ugwu, and fortified foods.

Protein You need about 71 grams of protein daily to support your baby's growth.

Where to find it: Eggs, fish, chicken, beef, beans, groundnuts, moin-moin, akara, and soy products.

Vitamin D Works with calcium for strong bones. You need 600 IU daily. While your body makes vitamin D from sunlight, you also need it from foods like eggs, fish, and fortified milk.

How to Avoid Anemia During Pregnancy

Anemia is when you don't have enough healthy blood cells to carry oxygen around your body. It's very common in Nigeria, affecting up to half of all pregnant women. Here's how to prevent it:

1. Take your prenatal vitamins every day Most prenatal vitamins contain iron and folic acid. Take them consistently - put them next to your toothbrush or set a phone reminder so you don't forget!

2. Eat iron-rich foods regularly Include these foods in your daily meals:

• Meat, chicken, or fish (even small portions help)

• Beans, lentils, cowpeas

• Dark leafy vegetables like ugwu, efo, and bitter leaf

• Eggs

• Iron-fortified cereals

3. Help your body absorb iron better

• Eat vitamin C-rich foods (oranges, tomatoes, peppers, guava) with your iron-rich meals

• Drink orange juice when you take your iron supplement

• Avoid taking iron supplements with tea, coffee, or calcium supplements as these block iron absorption

4. Watch for warning signs of anemia If you experience extreme tiredness, weakness, dizziness, shortness of breath, or strange cravings (like wanting to eat chalk or ice), or if you look pale, tell your doctor immediately. These could be signs of anemia.

5. Attend your prenatal appointments Your doctor will test your blood for anemia at least twice during pregnancy. If you have anemia, you may need extra iron supplements beyond your regular prenatal vitamin.

Practical Eating Tips for Nigerian Mamas

• Start your day with a nutritious breakfast: Try akamu (pap) with milk and groundnuts, or boiled yam with eggs and vegetables.

• Include protein at every meal: Add fish to your rice, beans to your yam, or eggs to your vegetables.

• Eat plenty of vegetables: Make vegetable soup with ugwu or efo regularly. These are packed with iron, folic acid, and other vitamins.

• Snack smart: Choose fruits like oranges, bananas, and watermelon; boiled groundnuts; or yogurt instead of biscuits and sugary drinks.

• Stay hydrated: Drink 8-10 glasses of water daily. Your body needs extra fluids during pregnancy.

• Keep it balanced: Include foods from different groups - proteins, vegetables, fruits, whole grains, and healthy fats.

About Supplements

Even with a healthy diet, you may need supplements because pregnancy increases your nutritional needs dramatically. Your doctor will likely prescribe:

• Prenatal vitamins containing multiple nutrients

• Extra iron if you develop anemia

• Folic acid starting before conception if possible

Always take supplements as prescribed. Some women experience constipation or nausea from iron tablets - if this happens, tell your doctor. There are different types of iron supplements, and you may need to try another one. Don't stop taking them without medical advice.

If I Could Share One Thing About Pregnancy Nutrition with All Nigerian Women

Your diet during pregnancy is one of the most powerful gifts you can give your baby, and it doesn't have to be expensive or complicated.

You don't need to buy imported foods or expensive supplements beyond what your doctor prescribes. The foods we have right here in Nigeria - our ugwu, beans, fish, oranges, eggs, and groundnuts - are exactly what you and your baby need to thrive. What matters most is eating a variety of these nutritious foods every single day and taking your prenatal vitamins faithfully.

Remember: preventing anemia by eating iron-rich foods and taking your supplements can prevent serious complications like premature birth, low birth weight, and even maternal death. Your health directly affects your baby's health, both now and throughout their life.

Don't be afraid to ask for help if you're struggling to afford nutritious food or if you have questions about your diet. Speak with your healthcare provider, and remember that even small improvements in your diet can make a big difference for you and your baby.