Healthy pregnancy

By Ma. Idelia G. Glorioso
Food and Nutrition Research Institute

Pregnancy and motherhood are such exciting times in a woman's life.  It is a mother's joy to do everything to make sure that the baby gets a healthy start in life.

What you eat, the amount of weight you gain, and the healthy things you do during pregnancy can help to ensure the birth of a healthy baby.  Here are some nutrition guidelines to help you along your journey to healthy pregnancy:

• The 1st three months of pregnancy is the most crucial stage in your baby's development when all organs are forming.  At this pregnancy stage and during the entire pregnancy, you need to eat a variety of foods everyday.  To do this, follow the “Daily Food Guide for a Pregnant Woman” which can be found on the Nutritional Guidelines for Filipinos Handbook developed by the Food and Nutrition Research Institute.   For example, the guide says a pregnant woman should eat the following servings:

Ø       Five to six servings a day of rice, rice products, corn, root crops, bread, noodles.  Choose whole grains for extra fiber.  One serving is equal to one cup of rice, or four slices of loaf bread, or two slices puto, or five pieces small pandesal, or one cup corn, or two cups noodles, and one cup cooked rootcrops.

Ø       Three to four servings a day of green leafy vegetables and other vegetables.  One serving of vegetable is equal to 1/2 cup cooked.

Ø       Two servings of fruits a day, one of which is vitamin C-rich fruit.  Consider fruit for your snacks.  One serving of fruit is equal to one medium-sized fruit or one slice of a big fruit.

Ø       Four to five servings a day of fish, shellfish, meat & poultry, dried beans and nuts, and eggs.  Limit intake of fatty meats, cholesterol-rich food, and saturated fats.  One serving is equal to one piece medium-sized fish, or 1/3 cup shellfish, shelled, or 3 cm cube (one matchbox size) cooked pork/beef/chicken, or 1/3 cup cooked dried beans/nuts, or one slice cheese, or one piece chicken egg, or one piece tokwa.

Ø       One serving of milk and milk products a day such as one glass of milk.  Choose non-fat and low-fat milk.

Ø       Six servings a day of sugar/sweets.  Consume sweets in moderation.  One serving of sugar is equal to one teaspoon honey, or one piece hard candy.

Ø       Seven servings a day of fats and oils.  One serving of fat is equal to one teaspoon mayonnaise, or one teaspoon margarine/butter, or one teaspoon peanut butter.

• Drink lots of water (six to eight glasses a day).
• Avoid alcoholic beverages.  No one knows how much alcohol is safe to drink during pregnancy.  The danger of alcohol use during pregnancy is that it may cause fetal alcohol syndrome (FAS).  Babies born with FAS may grow more slowly and suffer learning problems.
• Limit intake of caffeine beverages such as coffee, tea, colas and other softdrinks during entire pregnancy.
• Do not smoke and avoid areas where lots of people smoke.  Cigarette smoking may lead to serious health problems.  Women who smoke during pregnancy usually have smaller babies than non-smoking women.
• Consume sodium in moderate amount.
• Try light to moderate physical activities such as walking.  Other activities include swimming, stretching, and floor exercise.
• Before deciding to take any medications during pregnancy, be sure to consult the doctor.

You can make a difference — Follow a nutritious diet that is low in fat, nutrient-dense (i.e. full of vitamins and minerals) and high in fiber.

[For more information on food and nutrition, you may write or call The Director, Food and Nutrition Research Institute-Department of Science and Technology, Gen. Santos Avenue, Bicutan, Taguig, Metro Manila, Tel/Fax: 8372934, 8373164; E-mail: cvcb@fnri.dost.gov.ph; FNRI-DOST website: http//www.fnri@dost.gov.ph]