“WE Make CHANGE Work for Women” is the 2017-2022 National Women’s Month Celebration theme. The theme generally aims to inform and engage women as stakeholders of government programs and services, and to inspire and empower women and girls to be agents of change and to contribute in promoting gender equality and the empowerment of all women. In the Philippines, Republic Act No. 6949 is enacted declaring every 8th of March of every year as National Women’s Day.
As we give recognition to all women today, it is also timely that they need to know a variety of healthy foods from all food groups that they can enjoy and for them to be aware that they have special nutrient needs at every stage of their life. One of the superfoods that women need to eat are iron-rich foods, especially during pregnancy. The World Health Organization (WHO) recommends daily oral iron and folic acid supplementation with 30 mg to 60 mg of elemental iron and 400ug (0.4 mg) of folic acid for pregnant women to prevent maternal anemia, low birth weight, and preterm birth. Foods that provide iron include red meat, chicken, pork, fish, and beans.
Women also need to eat a variety of calcium-rich foods every day to keep bones strong. Thus, women should not forget to drink low-fat or fat-free milk, and eat calcium-rich foods such as cheese, yogurt, and tofu. To help absorb calcium, women also need an adequate amount of vitamin D. Good sources of vitamin D include fatty fish such as tuna and salmon, cheese, and eggs.
Women who are planning to get pregnant need folic acid (folate) and other B vitamins. This vitamin is essential to make new cells. Especially during pregnancy, the baby in the womb needs folic acid in the early weeks of pregnancy. Other B vitamins such as B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-6 (pyridoxine), and B-7 (biotin) are also important for energy production and cell growth. Good food sources of these B vitamins are fortified cereal, pork, eggs, chicken, fish, beef, avocados, sweet potatoes, and nuts.
It is important for women to eat a variety of foods at every stage of their life. One may opt to use DOST-FNRI’s Pinggang Pinoy as a guide for the daily food servings they need to eat. This International Women’s Day, may we remember the quote by an author, Diane Mariechild “A woman is a full circle. Within her is the power to create, nurture and transform.” Thus, as women, let us take care of our health. Not just for ourselves, but for our family as well.
NO I Cielo Katrina M. Mabalot
References:
1. “Daily iron and folic acid supplementation during pregnancy” from https://www.who.int/elena/titles/guidance_summaries/daily_iron_pregnancy/en/
2. “7 Nutrients Young Women Need” from https://www.healthline.com/health/healthy-eating/7-nutrients-young-women-need-more-of
3. “Healthy Eating for Women” from https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women#:~:text=A%20balanced%20eating%20pattern%20is,free%20dairy%20and%20lean%20protein.
