Safe motherhood

18/11/2025

WHAT A BABY CAN EAT TO GAIN WEIGHT Reloaded

WHAT A BABY CAN EAT TO GAIN WEIGHT

To help your baby gain weight healthily, you must focus on nutrient-dense foods that are appropriate for their age and developmental stage of your child.
For babies between 1 to 6 months, breast milk or formula should remain the primary source of nutrition, as these provide essential calories and nutrients.
However, from 6 months when introducing solids, consider calorie-dense options such as
1. Avocados: which are rich in healthy fats, and bananas, which are easy to digest and energy-rich. 2. Full-fat yogurt is another excellent choice, offering healthy fats and probiotics (ensure it’s unsweetened).
3. Sweet potatoes are a nutrient-dense option that’s easy to prepare as a puree or mash. Small amounts of peanut butter, mixed into purees, can provide additional healthy fats, provided there’s no allergy concern.
4. Eggs, well-cooked and appropriately prepared, are a great source of protein and fats.
5. Oats cooked with breast milk or formula, can help increase caloric intake.

FOR BABIES OVER 1 YEAR YOU CAN INTRODUCE

* whole milk for its higher fat content.
* Nut butters, such as peanut or almond butter. You can spread on soft bread or mixed into oatmeal to boost calories.
* Mashed potatoes with added butter for extra energy.
* Smoothies made with full-fat yogurt or milk as well as blended fruits.
* Mashed Meats and fish, when prepared soft and well-cooked, can provide necessary protein and fats to support healthy growth.

TO ENCOURAGE WEIGHT GAIN IN YOUR BABY AIM FOR:

# Frequent feedings
# Offering meals and snacks every 2-3 hours on daily bases
# Incorporate high-calorie additions like olive oil or avocado oil into their meals.
# It’s also important to monitor the baby’s growth regularly to ensure they’re meeting milestones.
# Avoid giving low-calorie liquids like water or juice before meals, as these can reduce appetite.
# Always consult with a pediatrician or nutritionist before making significant dietary changes, especially for babies with specific health needs or conditions.

10/10/2025

WHAT TO DO TO INCREASE BREASTMILK FLOW AND THE FÓODS TO EAT

1. Breastfeed frequently:

Breastfeed your baby often, at least eight times in 24 hours, especially in the first few weeks. Breastfeed on demand every 2–3 hoursEmpty your breasts:
Make sure your baby empties both breasts at each feeding. You can also express milk by hand or with a breast pump after each feeding.

2 Eat well:

Eat a healthy, balanced diet that includes foods rich in protein, iron, and calcium. You can try apricots and dates, which contain nutrients that increase prolactin, the hormone that tells your body to produce milk.

3. Stay hydrated:

Drink at least two liters of water per day.

4. Get enough rest:

Get plenty of sleep and rest between feedings.

5. Reduce stress:

Try to relax and create a private,stress-free environment for breastfeeding. You can try listening to relaxation music or holding your baby skin-to-skin.

6. Avoid certain things:

Avoid smoking, or try to smoke after nursing. Avioid alcohol. Don't use bottles or pacifiers in the early weeks of breastfeeding. Use clean spoon to give your baby expressed milk in a clean cup.

FOODS/DIET TO EAT TO INCREASE LACTATION (BREASTMILK)

Certain foods are believed to help boost breast milk supply due to their nutritional and lactogenic properties.

1. Whole grains, such as pap, oats and brown rice, are commonly recommended. Oats are particularly popular because they are rich in iron and fiber, which support lactation. Brown rice, on the other hand, provides sustained energy and aids in hormone production, which is crucial for milk supply.

2. Green leafy vegetables like spinach, kale, fenugreek leaves, and moringa (drumstick leaves) are excellent additions to a breastfeeding mother’s diet. These vegetables are rich in iron, calcium, and phytoestrogens, all of which may enhance milk production.

3. Nuts and Seeds, such as almonds, walnuts, flaxseeds, and sesame seeds, provide healthy fats, protein, calcium, and phytoestrogens that support milk flow and overall nutrition.

4. Protein-rich foods, including lean meats, fish, eggs, dairy, beans, and lentils, are essential for maintaining milk supply and providing the energy a breastfeeding mother needs.

5.Healthy fats from foods like avocados, olive oil, and coconut oil also play a vital role in producing nutrient-rich breast milk.

6. Fruits such as papaya, avocadro pear, banana, and oranges are rich in vitamins and minerals that can support lactation.

7. Dairy products like milk, yogurt, and cheese provide calcium and protein, which are necessary for both mother and baby.

Incorporating these foods into your diet can help support breast milk production. Additionally, staying hydrated is crucial for milk production, so water and foods with high water content like watermelon, cucumber, and soups should be consumed regularly.

However, it's equally important to nurse or pump frequently, as this signals your body to produce more milk.

02/10/2025

Foods/Diet that Help Lactation or Production of Breastmilk

02/10/2025

we are maternal and child health consultants in public health Nutrition

09/09/2025

FOODS THAT CAN CAUSE MISCARRIAGE IN PREGNANCY

Some foods are considered unsafe in pregnancy because they may increase the risk of miscarriage, premature labor, or harm to the baby due to toxins, infections, or other effects.
Foods & substances to avoid or limit during pregnancy
1. Certain animal products (risk of infection/toxins):
Raw or undercooked meat, poultry, or seafood → risk of toxoplasmosis, listeria, salmonella.
Unpasteurized milk and soft cheeses (like feta, brie, blue cheese) → risk of listeria.
Raw eggs (including in mayonnaise, mousse, tiramisu, hollandaise) → risk of salmonella.
Deli meats and hot dogs (unless steaming hot) → risk of listeria.
2. High-mercury or contaminated seafood:
Shark, swordfish, king mackerel, tilefish → mercury can harm the baby’s brain/nervous system.
3. Certain plants & herbs (linked with uterine contractions or toxicity):
Unripe or semi-ripe papaya (especially the latex in the skin/seeds).
Aloe vera (oral use, not topical).
Fenugreek, pennyroyal, sage, parsley in large amounts (some are uterine stimulants).
Excessive caffeine (>200 mg/day, about 2 cups coffee) → linked to miscarriage risk.
4. Processed or unsafe foods:
Foods high in nitrates/nitrites (processed meats).
Foods that may be contaminated (undercooked sprouts, street food with poor hygiene).
5. Alcohol and recreational substances:
Alcohol has no safe amount in pregnancy.
To***co, recreational drugs → significantly increase risk of miscarriage and complications.

✅ Safer choices during pregnancy:
Well-cooked meat, poultry, and seafood (low-mercury fish like salmon, sardines).
Pasteurized dairy.
Fresh fruits and vegetables (washed well).
Whole grains, legumes, nuts, seeds.
Moderate caffeine if under 200 mg/day.
✅ Pregnancy Food Chart (Good for pregnancy)
Cooked meats & poultry (chicken, beef, lamb, turkey)
Well-cooked fish (salmon, sardines, tilapia, trout, cod)
Cooked eggs (hard-boiled, scrambled, fully cooked omelets)
Pasteurized dairy (milk, yogurt, cheese, butter)
Fresh fruits & vegetables (washed well)
Whole grains (oats, rice, quinoa, whole wheat bread)
Legumes (beans, lentils, chickpeas, peas)
Nuts & seeds (almonds, walnuts, chia, flax, pumpkin seeds)
Plenty of water (stay hydrated!)
⚠️ LIMIT / BE CAREFUL
Caffeine → keep under 200 mg/day (≈ 1–2 cups coffee, or 3–4 cups tea)
Tuna (canned or fresh) → max 1–2 servings per week due to mercury
Herbal teas → stick to safe ones (ginger, lemon, rooibos, peppermint in moderation)
Salt & sugar → limit excess to avoid swelling, high BP, or gestational diabetes.
❌ AVOID (Can increase miscarriage/complication risks)
Raw or undercooked meat, fish, or eggs (sushi, rare steak, runny yolks)
Unpasteurized milk & soft cheeses (feta, brie, camembert, blue cheese)
Raw sprouts (alfalfa, clover, radish, mung bean)
High-mercury fish (shark, swordfish, king mackerel, tilefish)
Unripe/semi-ripe papaya (contains latex that may trigger contractions)
Certain herbs in large amounts (pennyroyal, parsley, fenugreek, aloe vera, sage)
Alcohol (no safe level in pregnancy)
To***co & recreational drugs

01/09/2025

FOODS THAT CAN CAUSE MISCARRIAGES IN PREGNANCY!

27/08/2025

FOODS TO AVOID DURING PREGNANCY 1

During pregnancy, it's essential to be mindful of what you eat to ensure the health of both you and your baby. Certain foods carry a higher risk of containing bacteria, parasites, or other substances that can be harmful.
Here are some of the key foods and ⁷beverages that pregnant women should avoid or limit:

1. Raw or Undercooked Meat, Poultry, and Seafood

* The Risk: These foods can be contaminated with harmful bacteria and parasites like Listeria, Salmonella, and Toxoplasma. These can cause severe food poisoning, which can lead to serious health issues for both the mother and the baby, including miscarriage, stillbirth, and preterm labor.
* What to Avoid:
* Raw or rare meat, including sushi, sashimi, ceviche, and raw oysters, clams, or mussels.
* Undercooked poultry and pork.
* Refrigerated smoked seafood (lox, nova style, etc.), unless it's an ingredient in a cooked dish.
* Deli meats and cold cuts, unless they have been heated until steaming hot (to an internal temperature of 165°F or 74°C).

2. High-Mercury Fish

* The Risk: Fish can be a great source of omega-3 fatty acids, which are important for a baby's brain development. However, some types of fish contain high levels of mercury, a heavy metal that can damage a developing baby's nervous system.
* What to Avoid:
* Shark
* Swordfish
* King Mackerel
* Tilefish
* Marlin
* What to Eat: It's generally safe and recommended to eat 8-12 ounces (2-3 servings) per week of low-mercury fish like salmon, shrimp, cod, and canned light tuna.

3. Unpasteurized Dairy and Juices

* The Risk: Raw or unpasteurized dairy products and juices can be contaminated with harmful bacteria like Listeria and E. coli. Listeria is particularly dangerous for pregnant women, who are more susceptible to this infection than the general population.

* What to Avoid:
* Unpasteurized milk, cheese, and yogurt.
* Soft cheeses like feta, Brie, Camembert, and blue cheese, unless the label explicitly states they are made with pasteurized milk.
* Unpasteurized fresh-squeezed juices and ciders.

4. Raw Eggs

* The Risk: Raw or undercooked eggs can carry Salmonella bacteria, which can cause food poisoning with symptoms like fever, nausea, and vomiting.
* What to Avoid:
* Foods made with raw eggs, such as homemade mayonnaise, Caesar salad dressing, and some homemade custards or ice creams.
* Raw cookie dough or cake batter.

5. Other Foods and Substances
* Alcohol: There is no known safe amount of alcohol to consume during pregnancy. Alcohol can pass through the placenta and cause long-term harm to the baby's growth and development. The safest approach is to avoid alcohol entirely.
* Caffeine: High amounts of caffeine have been linked to an increased risk of miscarriage. It's generally recommended to limit caffeine intake to no more than 200 mg per day, which is about one 12-ounce cup of coffee.
* Unwashed Fruits and Vegetables: Raw produce can have soil or bacteria on it that can be harmful. Thoroughly wash all fruits and vegetables before eating them.


• Liver and liver products (too much vitamin A can harm the baby).

• Unbaked batter or dough (raw eggs or flour contamination risk).

• Certain herbal teas and supplements (like licorice root, sage tea, or unregulated blends) → can trigger contractions or affect hormones.

✅ Safer choices:

• Well-cooked meats, fish, and eggs.

• Low-mercury fish (salmon, sardines, trout, shrimp, canned light tuna).

• Pasteurized dairy.

• Fresh fruits & veggies (well washed).

• Whole grains, nuts, seeds, legumes.

19/07/2025

FOODS TO AVOID DURING PREGNANCY!

13/07/2025

Staying healthy during pregnancy requires knowledge. Keep following Safe motherhood

FOODS IMPORTANT TO EAT BEFORE AND DURING PREGNANCY

Before and during conception, a baby is entirely dependent on their mother for good nutrition. This means that looking after yourself and eating well during this period will go a long way in giving your child the best start in life.
But with rising cost of food prices across NIGERIA, it's become even harder to eat healthy. Many women have told us they don’t know where to start, or what information to trust.
We spoke with nutrition and health experts at SAFEMOTHERHOOD to answer questions from mums-to-be and new mums on the best things to eat to have a healthy pregnancy.

“WHAT SHOULD I EAT WHEN TRYING TO CONCEIVE ?”

Before you get pregnant, it’s important to eat well to prepare your body for pregnancy — and increase your chances of a healthy pregnancy.
If you’re an unhealthy weight, it can get in the way of conceiving. When trying to get pregnant, it’s best to eat healthy and keep an active lifestyle.
Eat regular, wholesome, home-cooked meals (3 meals a day with a light snack in between) and 3 to 5 servings of fruits and vegetables each day.

Focus on eating wholegrain foods (whole wheat flour chapati, whole wheat bread, brown rice and oats), foods that are rich in protein (eggs, fish, chicken, lentils and soya) and folate (green leafy vegetables). These can help improve your health.
Use double fortified salt - a type of table salt with added iron and iodine - when cooking.
Omega-3 and omega-6 fatty acids are also good foods to eat when trying to get pregnant. These healthy, unsaturated fats can be found in safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, pumpkin seeds, flaxseeds and chia seeds.
Lastly, as iron is important to your health during pregnancy, it’s recommended that women who are trying to get pregnant start taking Iron and Folic Acid (IFA) tablets. Speak to your health worker for more information on supplements.

“WHAT SHOULDN'T I EAT WHEN TRYING TO GET PREGNANT?"
Avoid ultra-processed foods that are high in fat, salt and sugar. These foods are not good for your health.
Limit the amount of trans-fat (bad fat) you’re eating. Trans-fat can be found in pastries, biscuits, cakes and chips.
Try to avoid food that contains lots of saturated fats and very high cholesterol. This includes butter, margarine, spreads, fatty meat, egg yolk and processed meat products like sausages. Avoid foods that can contain harmful bacteria like raw or undercooked animal products (meat, fish, eggs) and unpasteurized milk.
Try to avoid skipping breakfast, late meals and snacking on fatty foods. Reduce the amount of tea and coffee you drink. If you currently smoke, get support to help you quit.

“What should I eat when I’m pregnant?”
To grow a healthy baby, you need rest, a clean environment, pregnancy healthcare, and a healthy, nutritious diet.
When you’re pregnant, your body needs more nutrients than normal to support you and the growth of your baby.
If you don’t get enough nutritious food during your pregnancy, your baby could be born malnourished, which can have long term consequences for their health and development. Diets lacking in key nutrients – like iodine, iron, folate, calcium and zinc – can also lead to anaemia and pregnancy complications such as pre-eclampsia in mothers.
To give your baby the best start in the womb, we recommend you eat three home-cooked main meals a day, plus one or two nutritious snacks. There should be variety of food items in your diet to help you get all the nutrients you and your baby need.
We recommend that you eat at least one food item from all the listed food groups below every day with millet roti or rice:
Pulses:
Whole cereals
Pulses/Lentils
Meat and animal products:
Eggs
Fish
Chicken
Milk products:
Cottage cheese
Curd
Buttermilk
Fresh, dark green leafy vegetables:
Spinach
Fenugreek
Mustard
Yellow or orange pulpy fruits and vegetables:
Tomatoes
Pumpkin
Carrot
Mango
Citrus fruits:
Lemon
Apple
Guava
Orange
Banana

02/07/2025

Which fruits are safe to eat during pregnancy?

18/06/2025

FOODS IMPORTANT TO EAT BEFORE AND DURING PREGNANCY

Before and during conception, a baby is entirely dependent on their mother for good nutrition. This means that looking after yourself and eating well during this period will go a long way in giving your child the best start in life.
But with rising cost of food prices across NIGERIA, it's become even harder to eat healthy. Many women have told us they don’t know where to start, or what information to trust.
We spoke with nutrition and health experts at SAFEMOTHERHOOD to answer questions from mums-to-be and new mums on the best things to eat to have a healthy pregnancy.

“WHAT SHOULD I EAT WHEN TRYING TO CONCEIVE ?”

Before you get pregnant, it’s important to eat well to prepare your body for pregnancy — and increase your chances of a healthy pregnancy.
If you’re an unhealthy weight, it can get in the way of conceiving. When trying to get pregnant, it’s best to eat healthy and keep an active lifestyle.
Eat regular, wholesome, home-cooked meals (3 meals a day with a light snack in between) and 3 to 5 servings of fruits and vegetables each day.

Focus on eating wholegrain foods (whole wheat flour chapati, whole wheat bread, brown rice and oats), foods that are rich in protein (eggs, fish, chicken, lentils and soya) and folate (green leafy vegetables). These can help improve your health.
Use double fortified salt - a type of table salt with added iron and iodine - when cooking.
Omega-3 and omega-6 fatty acids are also good foods to eat when trying to get pregnant. These healthy, unsaturated fats can be found in safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, pumpkin seeds, flaxseeds and chia seeds.
Lastly, as iron is important to your health during pregnancy, it’s recommended that women who are trying to get pregnant start taking Iron and Folic Acid (IFA) tablets. Speak to your health worker for more information on supplements.

“WHAT SHOULDN'T I EAT WHEN TRYING TO GET PREGNANT?"
Avoid ultra-processed foods that are high in fat, salt and sugar. These foods are not good for your health.
Limit the amount of trans-fat (bad fat) you’re eating. Trans-fat can be found in pastries, biscuits, cakes and chips.
Try to avoid food that contains lots of saturated fats and very high cholesterol. This includes butter, margarine, spreads, fatty meat, egg yolk and processed meat products like sausages. Avoid foods that can contain harmful bacteria like raw or undercooked animal products (meat, fish, eggs) and unpasteurized milk.
Try to avoid skipping breakfast, late meals and snacking on fatty foods. Reduce the amount of tea and coffee you drink. If you currently smoke, get support to help you quit.

“What should I eat when I’m pregnant?”
To grow a healthy baby, you need rest, a clean environment, pregnancy healthcare, and a healthy, nutritious diet.
When you’re pregnant, your body needs more nutrients than normal to support you and the growth of your baby.
If you don’t get enough nutritious food during your pregnancy, your baby could be born malnourished, which can have long term consequences for their health and development. Diets lacking in key nutrients – like iodine, iron, folate, calcium and zinc – can also lead to anaemia and pregnancy complications such as pre-eclampsia in mothers.
To give your baby the best start in the womb, we recommend you eat three home-cooked main meals a day, plus one or two nutritious snacks. There should be variety of food items in your diet to help you get all the nutrients you and your baby need.
We recommend that you eat at least one food item from all the listed food groups below every day with millet roti or rice:
Pulses:
Whole cereals
Pulses/Lentils
Meat and animal products:
Eggs
Fish
Chicken
Milk products:
Cottage cheese
Curd
Buttermilk
Fresh, dark green leafy vegetables:
Spinach
Fenugreek
Mustard
Yellow or orange pulpy fruits and vegetables:
Tomatoes
Pumpkin
Carrot
Mango
Citrus fruits:
Lemon
Apple
Guava
Orange
Banana

13/06/2025

IMPORTANT FOODS TO EAT BEFORE OR DURING PREGNANCY