Pregnant woman and Diet: What to do?

What a woman eats during her pregnancy goes a long way to describe the state her health and that of her baby. That is why when you eat balanced diet coupled with exercise and good posture you will have a very successful pregnancy and smooth labor. Not only this,  pregnant women should eat all classes of food which comprise of carbohydrate, protein, good fats, mineral, and vitamins and supplements



Should we avoid food to save our back?

All foods are important for the pregnant women. You are not allowed to diet yourself because every class of food is very important for you to keep healthy with your baby.  When you feed well during your pregnancy you will be able to carry your baby comfortably without stress. If you don’t feed well you will be exposed to certain illness due to lack of essential vitamins and minerals found in the food we eat.

It is only when you have health issues like Diabetes, high blood pressure or any other health problem that your health provider may decide to place you on diet with constantly checking your health condition.

Your weight and size do not matter too much during pregnancy, whether you are obese or slim you must be eating enough food to be able to keep fit with your baby all through the pregnancy, delivery and after. The study showed that those who eat enough healthy food with good exercise deliver healthy and strong babies

When you are not pregnant you may worry about your weight but when you are pregnant the pregnancy hormone and the increasing weight of the baby alone increase your weight then why should it border you if you add weight. You and your baby need a lot of vitamins and minerals and it is through the food you eat you will be getting them.

A slim or underweight  woman should gain between 13 to 18 kg ( 28-40 pounds)

An overweight woman should gain between 7-11kg (15-25ponds)

An obsessed woman should gain between 5-9kg (11-20 pounds)

Normal weight woman should gain between 11-16kg (25-35 pounds)

What food should a pregnant woman eat still avoid low back pain?

You should eat all food as long as you do not have any health issue. If you have health issue once you are pregnant please consult your doctor immediately.  Under normal health condition and you are confirmed pregnant, don’t worry go about your normal duties and eat your normal diet but increase your intake of foods that contain minerals and vitamins as they will help in the proper formation of the fetus.

In the early stage of your pregnancy, you may not be able to eat much due to the action of pregnancy hormone which may cause you sick or even vomiting in some people.This is what is called morning sickness because it tends to be worst in the mornings. During this stage, you will not want to be eating as you tend to nauseate or vomit. You are advised to eat more of fruits and vegetable and eat others as much as you can.

During this period you will not gain much weight as to cause you pain at your low back instead some people lose weight because they would not be able to eat and because of constant bout and vomit.

After the first trimester, you will start to eat more than before. This is because your baby is growing and demanding for food. This is the period you must eat in order to supply your baby enough nutrients for its growth.

From this period, you must register with your health provider for regular checks of your condition and the baby. You will be checking your weight regularly so that you do not pass the boundary.

With moderate weight, good posture,  exercise and if you are caring only one fetus in your womb your low back pain will be very very minimal or may not be there at all.

Foods to eat are;

Proteinous food like beans, breadfruit, egg, nuts, Dairy, milk, poultry,  red meat, pulses, and fish. You may need up to 40-90 gram depending on your weight

Hard cooked eggs good for pregnant women

Basket of egg

Carbohydrates; Rice,  potatoes, wholemeal pasta wholemeal bread, noodles, maize, oats, cereal, yams banana, and others

Fats; polyunsaturated fats contain omega-3 fatty acids they are important for your baby’s healthy development and omega-6 fatty acids too.

Fish like salmon, mackerel, and tuna are also good for you and your baby.  avoid raw seafood like oysters or uncooked sushi, you are advised to be eating up to 8-12 ounces a day

vitamins and minerals; Most of the food we eat like lean meat, poultry, green leafy vegetables, eggs and all the other protein foods contain some amount of minerals and vitamins that you and your baby need.

Eat more of fruits, green leafy vegetables, and protein these do not add too many calories to your body rather they nourish your body and give your baby good development.

Foods pregnant women should avoid

These are foods when you take them might cause you to be ill because some of them contain microbes that cause food poisoning. They can poison you and your baby. They are; some fish, Raw meat, Vitamin A, Liver, Cheese,

Do not take Raw milk either of cow, goat or sheep or any product they are made of like soft goat cheese. Make sure that every milk is pasteurized before you take it.

Do not eat a raw egg or undercooked egg or any product made with them like homemade or Mayonnaise. Make sure they are cooked to hard before you take them.

Eat moderate carbohydrate, This is what will add your weight if you overeat it. Check your weight regularly to make sure you are within normal. Overweight will put pressure on your hip bones thereby causing your low back pain.


 Should I eat snacks and still avoid low back pain?

As I said earlier,  your baby needs plenty of minerals and vitamins for maturity and development so you are advised to eat plenty of fruits and green leafy vegetables where you can get folate (folic Acid), vitamin B groups (B12, B6 etc), Vit C, Vit D. most of the times you can not get enough vitamins you and your baby need in food so you will need food supplements to supplement your food

Listed below are the snacks that are safe for you, they are not going to add much weight to you like carbohydrate and some protein

  • Veggies or chips with guacamole
  • 1 medium Apples and hard cheese like jack, cheddar, and Monterey
  • Egg on an English Muffin
  • Mellon with lime
  • Toaster waffle with almond butter and pear

     Snacks for pregnant women

    snacks for pregnant women

  • Homemade trail mix
  • Greek yogurt parfaits
  • mashed avocados on crackers


Prepare your food safe

Endeavor to keep your environment clean before you start to cook your food Before ever you start any cooking be sure to keep all the utensils clean.  Wash your hand before and after cooking. Wash all surfaces and utensils and your hands, after preparing raw foods(poultry, shellfish meat, eggs shellfish and raw vegetables) to avoid food poisoning, make sure that raw foods are stored separately from ready-to-eat foods, otherwise, there’s a risk of contamination.

Dear friends if you like my post please leave a comment on the box below, you can contribute or share it with your friends

Related articles are:

1, Exercise during pregnancy                                                         3, 2nd month of pregnancy: does it cause low back pain?

2, posture during pregnancy                                                           4, 1st month of pregnancy and effect of low back

6, 6 Important questions pregnant ladies should ask their doctors

7,  Buy ergonomic office and computer Chair to prevent low back pain




  • Mary Jo says:

    Fish, cheese and raw milk should be avoided! Just the things people take around here, thinking they are doing a good thing for the baby!
    Thanks, It’s nice of you to share your knowledge and experience with us. I shared it on facebook, it sure will be appreciated by many.

    • Bibian okoye says:

      Hi Mary Jo,
      Thank you for coming around and spotting out the importance of pregnant women avoiding fish, cheese and raw milk. Some people take it that Vitamin A is important for the eyes but little did they know that it is not good for pregnant women.Pregnant women are adviced to avoid food containing retinol because of their babies. Can you imagine a woman eating daily servings of fish, Cheese and raw milk; 3.5 ounce serving of Tuna alone contains 2,520 international unit of retinol, 1 tsp of cod liver oil contains 4,500 international units of retinol. A 4 ounce serving of cottage cheese made from 2 percent of milk fat contains 84 international unit of retinol and again in 4 ounce of serving of semi-soft goat cheese alone contains 1164 international unit of retinol. By avoiding these 3 food you can cut a bit of belly bloat and not only that you can avoid your baby getting blind or eye deformity due to retinol content.
      Please share this to more of your friends especially pregnant ones.

  • admin says:

    Diet is very important during pregnancy. What you eat determines your health and that of your baby.Pregnant women are not allowed to diet but to eat moderate carbohydrates and more fruits and green leafy vegetables and some fish. Eating too much carbohydrate will increase your weight and that of your baby thereby causing low back pain due to increased weight.

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