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Prenatal Nutrition:

Making the correct choice!

Correct nutrition is an integral part of being pregnant. It enables your body to cope with changes throughout the whole nine months and even beyond. Without it, the demands of pregnancy can take its toll on you and your baby’s development.

Staying healthy is easier said than done. Pregnancy tends to markedly widen the nutritional gap, thus leaving deficiencies that need to be addressed by making conscious choices and decisions in lifestyle. Let’s take a look at some of these choices.

Prenatal Nutrition:

Making the correct choice!

“Fruits and vegetables are key sources of vitamins, minerals, and fiber; dairy products like milk and cheese provide calcium”

PRENATAL NUTRITION
CHOICE NO. 1:

CHOOSE TO STICK TO A BALANCED DIET

Eating habits are one of the toughest things to change. It is a choice that you will have to make everyday in order to maintain a healthy lifestyle.

Your diet should include an appropriate combination of all food groups, namely:

  1. vegetables and legumes
  2. bread and cereals
  3. dairy - milk, yogurt and cheese
  4. meat, poultry, and fish
  5. fruits

Fruits and vegetables are key sources of vitamins, minerals, and fiber; dairy products like milk and cheese provide calcium; starchy food such as bread and cereals are sources of carbohydrates; and meat, poultry, and fish provide protein. They all play an important role in ensuring that you and your baby stay healthy to help prevent complications.

For a more in-depth and personalized diet plan, it’s best to consult your OB-GYN. She knows your medical history, that is why she will know the best choices open to you.

“Your body will need to produce extra blood to sustain both you and your fetus”

PRENATAL NUTRITION CHOICE NO. 2:

GIVE SPECIAL FOCUS ON SELECT NUTRIENTS

There are certain nutrients that are especially important during pregnancy. Make sure that you have enough of these in your diet.

FOLIC ACID
This supports the growth and development of the fetus and placenta. It may help in preventing major birth defects in the fetus’s brain and spine called Neural Tube Defects (NTDs).

IRON
Your body will need to produce extra blood to sustain both you and your baby, that is why iron is integral as it is a key component in blood production. Pregnant women need at least 27 mg up to 38 mg of iron per day.

CALCIUM
A key mineral responsible for building your fetus’s bones and teeth. These nutrients can be found in the food you eat. However, as they are some of the more crucial components in your baby’s development, it is important that you give special attention to them.

PRENATAL NUTRITION CHOICE NO. 3:

CHOOSE TO FILL NUTRITION GAPS

As previously mentioned, the additional demands of pregnancy widens the nutrition gap even more. If you already had a not-so-healthy eating habit, it will be more pronounced during pregnancy. To fill the gap, many OB-GYNs recommend taking a prenatal supplement that has the nutrients you need during pregnancy. Nutrients such as folic acid, iron, calcium, and other vitamins and minerals to help ensure that you and your baby are healthy.

Choose to cover nutrition gaps in your diet, find out more by clicking here.

REFERENCES
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784858/#:~:text=Pregnancy%20tends%20to%20markedly%20widen,as%20recommended%20in%20some%20countries.
2. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
3. https://www.pregnancybirthbaby.org.au/healthy-diet-during-pregnancy
4. 2015 Food and Nutrition Research Institute. Department of Science and Technology.
5. Corazon VC Barba abs ma. Isabel Z. Cabrera. Recommended energy and nutrition intakes for Filipinos. 2002. Asia Pac J Clin Nutr 2008; 17 (S2): 399-404.


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