Some major nutrients, including protein, iron, folic acid, iodine, and choline, are required in more significant quantities during pregnancy. Aside from taking them in supplement form in higher amounts, these nutrients can be found in everyday meals. A healthy pregnancy can be achieved by making wise eating choices.

 

 

The importance of healthy meals in pregnancy

 

A balanced diet during pregnancy is vital as it can lower the rate of many birth abnormalities and is also connected to optimal brain development and healthy birth weight.

 

Along with other unpleasant pregnancy, side effects like exhaustion and morning sickness, a balanced diet lowers the chances of anaemia.

 

 

Can you reduce weight during pregnancy?

 

This depends on individual fitness routines before pregnancy. Most pregnant women will gain weight, while those with higher body mass index (BMI) should apply caution with their diet.

 

 

Pregnancy may result in a weight problem if you are already overweight. Your doctor can only recommend the ideal approach to weight, nutrition, and physical activity for you and your unborn child.

 

 

In addition to pre-pregnancy weight, several variables may affect the recommended weight gain. If you are carrying multiple babies, you may likely gain more weight. Determine what a reasonable weight gain is for you with the assistance of your doctor.

 

 

 

What are swallows?

 

In Nigeria, the term "swallow" is used to describe foods that are consumed entirely and in portions. Nigerian swallows are mostly starchy foods made to a dense paste and eaten with various soups. They are called “swallows” because of the method of eating, i.e., rolling them into a bulb shape using your fingers, dipping them in soup, and swallowing them. Swallows are typically served with sauces, soups, or stews. 

 

 

Type of swallows

Popular swallows in Nigeria include;

Amala 

Semo

Eba

Fufu

Pounded yam

 

Swallows can also be created with some of the well-known Nigerian crops, like;

Wheat

Plantain

Corn (Maize)

Cocoyam

Oat

Potatoes

Millet

 

 

5 best healthy swallows to eat in pregnancy

 

 

Garri (eba): The result of fermented cassava is a fantastic source of carbohydrates on its own, providing roughly 159 calories and 38g of carbohydrates per 100g. Some of the carbohydrate in cassava is converted to protein during the fermentation and processing of garri. You can enjoy it with any desirable soup. 

 

 

Pounded yam: Yam is the primary ingredient in pounded yam, or Poundo, as it is also known. Using a mortar and pestle to boil and pound the yam into a thick paste is customary. With antioxidants and vital minerals like potassium and iron, pounded yam is a single swallow packed with nutritional advantages. It is also fantastic for expectant mothers.

 

 

Oatmeal swallow: Oat swallow is an excellent source of vitamins, minerals, and antioxidants, which are produced from ground oats. It is a type of swallow that is beneficial for weight loss, helps with digestion, and can lower blood sugar levels and cholesterol.

 

 

Amala: Amala is one nutritious Nigerian swallow, cooked from plantains or yams and known as the "king of swallows." It is also rich in antioxidants. It is excellent for people with diabetes since it helps balance blood sugar and maintains blood pressure. This meal may also aid in preventing diarrhoea, reducing constipation, and boosting the immune system.

 

 

Wheat: Wheat is a staple food in Nigeria that offers several health advantages. It helps to control blood sugar levels and weight loss. Swallowing wheat can also aid in lowering obesity. You can consume a meal high in protein, fibre, and carbohydrates when choosing wheat flour.

 

 

What is the healthiest swallow?

 

Oatmeal swallow is the Nigerian swallow with the most significant nutrients. Essential vitamins, minerals, and plant-based antioxidants are abundant in oatmeal. It has the healthiest impacts on the body.

 

 

Which swallow is low in calories?

 

The most effective swallow in Nigeria with low calories is oatmeal.  But it also has a lot of soluble fibre, which aids in your ability to feel full quickly.

 

 

Will swallow make me add weight during pregnancy?

 

Swallows like eba, pounded yam, amala, and fufu are high in calories and, if not eaten moderately, can make you add more weight apart from the pregnancy weight.

 

 

 

Eating swallow during pregnancy is very healthy but must be eaten in moderation to avoid being overweight or underweight (for low-calorie foods). This is because pregnancy comes with gaining an amount of weight. Working closely with your health provider regarding your dietary needs is advised. 

 

 

Frequently Asked Questions (FAQs)

 

Can I lose weight during pregnancy?

You can lose weight during pregnancy. But this depends on your exercise routine and intensity before pregnancy.

 

 

Which swallow is best for weight loss?

Oatmeal swallow is best for weight loss.

 

 

Can I eat pounded yam during pregnancy?

You can eat pounded yam during pregnancy. It is one of the best swallows because it contains many calories. However, consume in moderation.

 

 

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