A woman’s nutritional status not only influences her health, but also pregnancy outcomes and the health of her fetus-neonate. Nutrient needs during pregnancy and lactation stages are relatively higher than those who are not pregnant or lactating.
Pregnant women need additional 300 kcal during the 2nd and 3rd trimester to support fetal and placental growth. While lactating mothers need an additional 500 kcal to support breastmilk production.
A good diet takes planning. Pregnant and lactating mothers should make sure they eat a variety of foods from each food group. An easy guide to help them acquire healthy eating habits needed to attain optimum nutrition would be the Pinggang Pinoy for pregnant and lactating women.
The Pinggang Pinoy suggests that a variety of foods be consumed from the 3 basic food groups: Go, Grow and Glow to achieve a healthy and balanced meal. In specific, take these guides for your healthy eating:
- Go for rice, root crops, potatoes, pasta, bread and other carbohydrates-rich foods
- Choose whole grains like brown rice, corn, whole wheat bread and oatmeal
- Eat fish, shellfish, lean meat, poultry, eggs and dried beans or nuts
- Include fatty fish in the diet like tuna, sardines and mackerel two-three times a week
- Consume milk, milk products and other calcium-rich foods like dilis and small shrimps
- Have enough animal-based protein foods, which provide more absorbable iron
- Enjoy a wide variety of vegetable and fruits, which are packed with vitamins, minerals and fiber
- Take green, leafy vegetables, which have high iron and folate content
- Drink at least 8 glasses of water every day
- Lessen intake of sugar-rich drinks
In terms of proportion, Pinggang Pinoy shows that half of the plate contains vegetables and fruits (with vegetable portion being a bit bigger), while rice and fish should take up the other half (with more rice than fish).
As further guide, table below shows the equivalent portion size per meal of each food group for pregnant and lactating women.
Take note that Pinggang Pinoy is intended for healthy individuals therefore pregnant and lactating women who have medical conditions such as diabetes, high blood pressure or food allergies should consult with their doctors and registered nutritionist-dietitians for a detailed dietary recommendation.
Written by: NO II Bianca Estrella
References:
Centers for Disease Control and Prevention (2021). Maternal Diet. Retrieved from: https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html
Foster, J. Ohio State University Extension (2015). Nutritional Needs During Pregnancy and Breastfeeding. Retrieved from: https://ohioline.osu.edu/factsheet/HYG-5573
Kominiarek, M.A., and Rajan, P. (2017). Nutrition Recommendations in Pregnancy and Lactation. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
Food and Nutrition Research Institute. Department of Science and Technology (2016). Pinggang Pinoy: A Healthy Plate for a Well-Nourished Nation. Taguig City, Philippines: FNRI-DOST
