7 Great Nutritional Foods For Pregnant Women
Maintaining a healthy diet during pregnancy is very important. During this time, your body needs additional nutrients, vitamins and minerals.
In fact, you may need 350–500 extra calories each day during the 2nd and 3rd trimesters.
A diet that lacks key nutrients may negatively affect the baby’s development.
Poor eating habits and excess weight gain may also increase the risk of gestational diabetes and pregnancy or birth complications.
Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.
It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.
What a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So, experts recommend that a mother-to-be choose a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.
Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid.
Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli and tomatoes.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended.
A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal).
You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.
As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.
Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women.
You’re not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yoghurt.
One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.
You can get these nutrients from other foods, but none combine them like dairy does. Stick to fat-free or low-fat versions of your favourite dairy foods—”regular” has a lot of saturated fat.
beans have more to boast about than being high in fibre (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams).
They are averagely a good source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you’ll get almost 100 mg of calcium—about 10% of your daily intake.
Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fibre too.
Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.
A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health.
Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function.
A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg).
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.
Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development.
Pregnant women are generally advised to increase their vitamin A intake by 10–40%.
However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess.
Therefore, beta-carotene is a very important source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire reference daily intake.
Furthermore, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.
Dried fruit is generally high in calories, fiber and various vitamins and minerals.
One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.
Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.
Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation.
Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor.
However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.
Although dried fruit may help increase calorie and nutrient intake, it is generally not recommended to consume more than one serving at a time.
Samuel Okwaraji, how he came, saw and Conquered
Posthumously, today is the 55th birthday of legendary Nigeria footballer, Samuel Sochukwuma Okwaraji. The football legend was born 19th of May 1964.
What comes to the mind of many Nigerians who knew or those that have heard about Okwaraji is that of a player who slumped and eventually died on the field of play, during a football match.
Okwaraji dawned the shirt of several European football clubs; AS Roma (1984-1985), NK Dinamo Zagreb (1985-1986), Austria Klagenfurt (1986-1987), VfB Stuttgart (1987-1989) and SSV Ulm 1846 (loan) (1987-1988)
His International career stared during the 1988 African Nation’s Cup, where he went on to score the fastest goal in the history of the African Nation’s competition. He featured in the final of the competition, though was not able to help the Green Eagles claim the trophy.
The Orlu born star slumped 77 minutes on of the 1990 World Cup qualifier encounter with Angola in Lagos. Autopsy revealed that the 25-year-old had an enlarged heart and high blood pressure.
United States Tech Giant, Google, marked Okwaraji’s posthumous birthday with a Google Doodle.
What a great way to celebrate the Legendary footballer.
See Video of how he slumped
Naija News today headlines top stories on Monday 13, may 2019
Here Are The Major Nigerian Newspaper Headlines Today Monday, 13th May 2019
1. Buhari’s is Concerned about the Poor
Vice President Yemi Osinbajo says President Muhammadu Buhari is interested in the well-being of the masses and interested in how to make his life better for them. According to Nigeria News the Vice President said thison Saturday, May 11, during his one-day working visit to Bauchi state, where some new projects were commissioned.
2. APC Chieftain says Tinubu Will Succeed Buhari, Nobody Can Stop It.
Oludare Falade, A chieftain of the All Progressives Congress (APC) has declared that former governor of Lagos State, Amhed Bola Tinubu, will take over from President Muhammadu Buhari in 2023, noting that “nobody can stop” the APC from achieving this aim.
Nigeria News understands that Falade said Tinubu would receive people’s support across the country.
3. Oshiomhole Kicked Me Out With DSS – Okorocha
Imo State Governor, Rochas Okorocha has revealed that the National Chairman of the All Progressives Congress (APC) Adams Oshiomhole, sent him DSS detail to insult him. Speaking in an interview with Vanguard, Okorocha said he had gone to interact with his party Chairman about issues relating to happenings in the party when he (Oshiomhole) sent his DSS personnel to push him out of his office.
4. Heavily Armed Security Agents ‘Deployed’ To Emir Sanusi’s Palace
Following events that has been happening in Kano State in the last couple of days, Nigeria News understands that heavily armed officers of the Nigeria Police Force (NPF), have been deployed to the palace of the Emir of Kano, Muhammadu Sanusi II, and the residents of some senior council members of the Kano Emirate in Kano state, northern Nigeria. A report monitored on Daily Trust by Nigeria News, diaclosed that about 10 police Hilux Vans with security personnel were stationed at the emir’s palace at Kofar Kudu on Saturday, May 11, while another 10 patrol vehicles were deployed to the personal residence of the chief of staff to the Emir of Kano along Iyaka road.
5. National Assembly Sends 2019 Budget To Buhari
The National Assembly has forwarded the 2019 Appropriation Bill to President Muhammadu Buhari for assent.
Naija News understands that both the Senate and the House of Representatives passed the national budget on April 30, 2019.
6. IPOB Vows To Lockdown S/East During Sit-At-Home Day
The Indigenous People of Biafra (IPOB) has maintained that this year sit-at-home order to honour the blood of slain Biafrans will hold. Emma Powerful, media and publicity secretary for IPOB, in a statement to reporters revealed that the group is committed to this course despite attempts by some persons and groups to compromise the directive, there will be total lockdown of Biafra land on May 30.
7. Saraki Furious After EFCC Seizes His Ikoyi Properties
Nigeria News understands that Senate President Bukola Saraki has kicked against the action of the Economic and Financial Crimes Commission (EFCC) over the seizure of some of his houses located in the Ikoyi area of Lagos State. This is coming after the EFCC launched a probe against the Senate president over allegations of money laundering.
8. Confusion In APC Over President Buhari’s New Cabinet
There is disquiet in the All Progressives Congress (APC) over the list of nominees for ministerial posts by President Muhammadu Buhari. Party chieftains are reportedly finding it difficult to understand the President’s body language on the matter.
9. Armed Personnel Deployed To Borno Worship Centers
It is reported that about 500 armed personnel of the Nigerian Security and Civil Defence Corps (NSCDC) has been deployed to various worship centres in Maiduguri, capital of Borno state. Nigeria News understands that the action is to strengthen and reinforce the security and safety of lives and properties throughout the Ramadan period.
10. Manchester City Retains the English Premier League Trophy
English Premier League (EPL) champions Manchester City on Sunday retained their title after thrashing Brighton 4-1 at the Amex stadium. Despite Liverpool (Manchester City’s title rival) also winning their match, City now becomes the first team to retain the title back-to-back since Manchester United a decade ago.
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