Healthy food for pregnant lady.

1. Vegetables & Leafy Greens

Examples: Ugu (fluted pumpkin), spinach, bitterleaf, scent leaf

Why: High in iron, folate, and fiber — great for blood production and preventing anemia.

2. Fruits

Examples: Oranges, pawpaw (ripe only!), bananas, mangoes, watermelon, avocados

Why: Rich in vitamins (especially vitamin C), fiber, and antioxidants.

3. Whole Grains & Healthy Carbs

Examples: Brown rice, guinea corn (dawa), millet, oats, yam, sweet potatoes

Why: Provide energy, fiber, and essential nutrients for both mom and baby.

4. Protein-Rich Foods

Examples: Beans, eggs, goat meat, chicken, fish (especially mackerel/titus), snail

Why: Help in baby’s growth and development; also boosts immunity.

5. Calcium-Rich Foods

Examples: Milk, yogurt, cheese, egusi, okra

Why: Important for baby’s bones and teeth, and also prevents leg cramps.

6. Healthy Fats

Examples: Palm oil (in moderation), groundnut, avocado, coconut

Why: Supports brain development and energy.

7. Local Superfoods

Examples:

Ofada rice: More nutritious than polished white rice

Moi Moi: Great source of protein and iron

Okra & Ogbono soups: Rich in fiber and folate

Pap with milk & groundnut: Balanced, affordable meal

Tip:

Drink plenty of clean water daily.

Avoid unwashed produce, undercooked meat, alcohol, and excessive caffeine.

Limit sugar and fried junk foods.