Best Nigerian Foods for Pregnant Women and Nursing Mothers

Pregnancy and breastfeeding are some of the most important phases in a woman’s life — and what you eat during this period plays a huge role in your health and your baby’s growth. In Nigeria, it’s common to hear all kinds of advice about what to eat and what to avoid. But with so much information flying around, it’s easy to get confused and sometimes miss out on the nutrients you need most.

Many local Nigerian foods are naturally rich in the vitamins, minerals, and energy you need during pregnancy and while breastfeeding. You don’t have to buy fancy imported supplements if you build your meals around the right local ingredients.

If you’re an expecting mum or a nursing mother, here’s how to eat well and give your baby the best start in life — using affordable, nutritious Nigerian foods.

1. Eat Plenty of Leafy Green Vegetables

Leafy greens like ugu (fluted pumpkin), spinach, waterleaf, bitter leaf, and scent leaf are packed with iron and folate. These help prevent anemia, which is common during pregnancy, and support healthy red blood cells for you and your baby. Add vegetables generously to soups, stews, and sauces. Pair them with rice, yam, or swallow for balanced meals.

2. Include Whole Grains for Lasting Energy

Whole grains give you steady energy, fiber, and important nutrients like B-vitamins and iron. Ofada rice, guinea corn, millet, and unripe plantain flour are better options than polished white rice or white bread. Swap white rice for Ofada or brown rice. Try pap made from guinea corn or millet as a breakfast choice.

3. Eat Enough Protein for Growth and Repair

Protein builds and repairs tissues for both you and your baby. Nigerian women can easily get good protein from eggs, fish, chicken, beans, snails, and goat meat. Add boiled eggs to breakfast. Include fish or beans in your lunch. Eat lean cuts of meat cooked with less oil.

4. Choose Healthy Fats

Healthy fats help your baby’s brain develop well and keep your energy up. Avocado pear, groundnuts, coconut (in moderation), and palm oil (in small amounts) are good sources. Snack on avocado or groundnuts. Add palm oil moderately to vegetable soups to get vitamin A.

5. Don’t Forget Fruits

Fruits supply vitamins that support your immunity and help your baby grow well. Pawpaw, oranges (if they don’t cause heartburn), watermelon, mangoes, and bananas are all good choices. Wash fruits properly before eating to avoid infections. Eat fruits as snacks instead of sugary packaged biscuits.

6. Add Calcium-Rich Foods for Strong Bones

Calcium keeps your bones and your baby’s bones strong. In Nigeria, sources include milk, yoghurt (unsweetened), and local options like egusi. Drink warm milk in moderation if you tolerate it well. Make egusi soup with plenty of vegetables and fish.

7. Drink Enough Water

Dehydration is common for pregnant and nursing mothers, especially in hot weather. Water helps digestion, keeps you hydrated, and supports milk production when breastfeeding. Carry a water bottle with you. Sip water throughout the day instead of soft drinks or sweetened juices.

8. Eat Small, Frequent Meals

Morning sickness, heartburn, or fatigue can make eating large meals uncomfortable. Small, regular meals help you get enough nutrients without feeling too full. Plan three balanced main meals with healthy snacks like boiled eggs, fruits, or nuts in between.

9. Avoid Raw or Undercooked Foods

Pregnant and nursing mothers should avoid raw fish, undercooked meat, or unwashed vegetables. These can carry germs that harm you or your baby. Always cook your meat and fish well. Wash vegetables thoroughly and prepare meals in a clean kitchen.

10. Watch Out for Excess Spices and Oil

Heavy spices and too much oil can cause heartburn, especially during pregnancy. Use mild spices and less oil to keep your meals gentle on your stomach. Flavor food with onions, garlic (in moderation), ginger, and local herbs instead of excess seasoning cubes.

11. Don’t Forget Iron and Folate-Rich Local Foods

Iron prevents tiredness and weakness during pregnancy and after childbirth. Folate supports your baby’s brain and spinal cord developmentBeans, leafy greens, unripe plantain, liver (cooked well), and fortified pap are excellent choices.

12. Eat Foods That Support Breast Milk Production

While breastfeeding, include foods known to support milk flow. Pap, oats, millet, and vegetables like ugu are believed to help boost milk naturally. Drink warm fluids and eat enough calories daily to keep up with your baby’s demand.

13. Limit Sugary and Processed Snacks

Soft drinks, biscuits, cakes, and processed snacks add empty calories without any real nutrition. They can lead to unnecessary weight gain and affect your energy levels. Replace them with boiled corn, fruits, or homemade snacks.

14. Check With Your Doctor or Nutritionist

Pregnancy and breastfeeding needs can be different for each woman. Talk with your healthcare provider about any extra supplements you might need, especially if you’re low on iron or have other health concerns.

ALSO READ: Postpartum Care Tips for New Mothers