Pregnancy: Diet Guide

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acare pregnancy diet guide

Diet Guide


Premature Labor and Birth

Sleep safely inside me
Nobody here but me
To offer vital nutrients
For life to flow in your blood
For your bones to form
For your muscles to grow
For your nerves to link well
Then you move stronger
Gain enough weight
Throughout the days
Months and trimesters
Until I see your face
Hold your tiny fingers
I am yours forever

I love you, my Baby

Diet Guide in Pregnancy

The mother is the only source of nutrition for the growing baby in her womb. A healthy, balanced diet is important before and during pregnancy. Good diet will provide sufficient energy and nutrients for the baby to grow and develop well.  She also needs to have stores of nutrients for milk production and do breastfeeding.

Poor diet in the mother may harm the baby especially during the first few weeks of development.

Maternal nutrition is a very important topic during pre-natal check-up. Get advice on healthy eating before and during pregnancy. Here are some essential diet guides during pregnancy. Consult your doctor for more comprehensive guide on diet and supplementation.

Folic acid

Folic acid (FA) supplementation is recommended in pregnant women and even to those who desire to get pregnant. FA is an important vitamin nutrient for healthy brain development of the baby during the critical early weeks of pregnancy.

Women of childbearing age are recommended to eat foods which are naturally rich in folate: like green vegetables, oranges and foods fortified with folic acid like bread and breakfast cereals.

"For pregnant Filipino women, the recommended daily allowance for folic acid is 350ug/day. But the average folic acid consumption is just 33.7 ug/day. (FNRI 2002)"

Eat fresh folate-rich foods. For health pregnancy. Eat healthy.

Food item Measure Folate content (ug)
Beef liver 3 oz (6 tablespoons) 215
Spinach ½ cup 131
Asparagus 4 spears 89
Chicken liver 3 oz. (6 tablespoons) 476
Oats 1 cup 87
Avocado 1 cup 122
Orange Juice 1 cup 202
Guava 1 cup 81
Pineapple juice 6 oz. 80
Green mango 1 cup 71
Orange 1 cup 70
Chickpeas/ Garbanzos 1 cup 282
Mung beans 1 cup 321
Kidney beans 1 cup 230
Cowpeas 1 cup 243
Peanuts 1 cup 173
Cashew nuts 1 cup 95
Sunflower seeds 1 cup 303
Squash seeds 1 cup 75
Broccoli 1 cup 87

The importance of iron

Iron is the mineral in the red blood cells that carries oxygen for distribution to the whole body. The growing fetus in the womb needs iron to make red blood cells. The mother is the only source of iron supply for the baby. She is at risk of developing iron-deficiency anemia. If the pregnant mom develops anemia for prolonged periods, she becomes pale, experience dizziness, weakness and the heart may fail. 

The baby’s will not also achieve the desired weight because of the mother’s anemia making the baby prone to infections, delay in brain and body development and other complications. Obstetricians always say, “There should be no compromises in nutrition during pregnancy.”

Iron supplementation is recommended in pregnancy.

"For Filipino pregnant women, the recommended daily allowance for iron is 41 mg/day. But the average daily consumption of iron is just 29.5 mg/day. (FNRI 2002)"

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