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Nutrition and Foods to eat during pregnancy


Hi,

I want to congratulate you on your baby. That is the greatest blessing you have there. I'm so happy for you and wish you a great and joyous future with your baby. One way to show love to your baby today is to provide him or her with the best nutrition as possible because it will assist your baby to grow fully and healthy. I will help you on your journey to achieving healthy nutrition for proper development.

You may not be aware right now, but you are giving your baby a great investment in their future. You may not see it in the early days, but as they grow older into their adult years, there is a good effect on their nutrition during your pregnancy.

The nutrients needed by pregnant women are the same as in nonpregnant women, but differ in the quantity of each nutrient needed in the body. Since you are carrying and growing a human being, the need for nutrients is higher compared to when you are not conceiving.

Nutrient needs during pregnancy

Energy

There is an increase in basal metabolic rate in your body that increases your need for energy to supply you and your baby. During your second trimester, it is recommended that you increase your energy intake to 340 kcal per day (DRI-US base) or 300 kcal per day (PDRI-Philippine Base), while during your third trimester it will increase to 450 kcal (DRI-US base) or 500 kcal per day (PDRI-Philippine Base). This increased energy requirement should be met by foods high in nutrients such as whole grain rice, bread, beans, dark green vegetables, citrus fruits, low fat milk, poultry, eggs, lean meats (hindi batataba na mga karne), all fish but not high mercury fish content, so avoid shark, swordfish, king mackerel, and tilefish (also known as golden snapper or golden bass).Limit your average weekly consumption to 12 ounces (cooked or canned) of seafood or to 6 ounces (cooked or canned) of white (albacore) tuna.

 

Carbohydrates

It is the source of glucose or sugar in your blood that will be used to provide energy to your baby's brain.It is recommended to intake 175 grams of carbohydrates, which translates to 700 kcal. This will prevent you from having ketosis during pregnancy. Examples of carbohydrates are rice, preferably brown or black rice, whole wheat bread, whole wheat pasta, noddles, kakanin, siopao, and ect. It is also necessary to keep in mind to consume high fiber carbohydrates of 28 grams.

Protein

Since there is additional development in tissues both in the baby and the mother, it is needed to provide enough protein from the food intake. It is recommended to include an additional 25 gram (US-based) or 27 gram (PDRI-Philippines) of proteins in the total protein allowances during pregnancy. It is suggested to intake protein-rich foods. These include seeds, nuts, legumes ( beans), lean meats, milk.

Fatty acid essential

Your baby's brain is mostly made of lipids, and it relies on long-chain fatty acids for proper growth, functions, and structure. The sources of Omega 6 are corn oil, sunflower oil, safflower, soybean oil, cotton seed oil, poultry, seeds, and nuts, while the omega 3 are flax seed oil, canola oil, walnut oil, wheat germ oil, soybean oil, flax seed, butternuts, walnuts, soybean kernel, pacific oyster, and fish.

Nutrients for Blood Production and Cell Growth

Your baby is developed through synthesizing DNA and making new cells for proper growth. In order to support the development of your baby, it is needed to consume food rich in vitamin B12, iron, and folate with a combination of food fortification products or with folate supplement form. In supplement form, it is advised to intake folate at 600 ug/day, vitamin B12 at 2.6 ug/day and iron at 27 mg/day ( US base) or 28 to 38 mg/day ( PDRI Philippines).

Nutrients for Bone Development

For your baby's teeth and bone development, it is important to take note of the nutrients needed to consume enough calcium, magnesium, phosphorus and exposure to the sun for vitamin D. It is recommended to intake 800 mg/day of calcium for magnesium and phosphorus there is no need to increase its intake ( PDRI Philippines). Great sources of calcium include: 3 cups of milk per day; broccoli; yogurt; cheddar cheese; tofu; sardines with bones; bok choy ( Chinese cabbage); Moringa ( malunggay).


Resources Cited:
Rolfes, S. R., Pinna, K., & Whitney, E. (2014). Understanding normal and clinical nutrition.
Cengage learning
Mahan, L. K. (2008). Krause's Food & Nutrition Therapy (L. K. Mahan & S. Escott-Stump, Eds.). Saunders/Elsevier

For general one day sample menu and 1 week sample menu you can download it here, just click this link.

One Day Sample Menu 

One Week Sample Menu 

Pingang pinoy for pregnant and lactating mothers.


This is just a general guideline for healthy individuals with no other health conditions. If you have a certain condition, please seek your doctor's advice regarding changing your diet. For personalized nutrition counseling, you can contact your local Registered Nutritionist Dietitian in your area. If you don't know anyone, you can contact me through email (ricadellsdearce.00@gmail.com) for individualized nutrition counseling.

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