Undeniably, mothers are superwomen. They may not have those superpowers that we see in fictional movies, but they are equipped with natural skills of loving wholeheartedly and taking care of their family. This women’s month, we would also like to celebrate the existence of our mothers, who are doing everything and anything they can with their sacrifices incomparable just to provide for their family.
From the very beginning of their early motherhood while being pregnant, they already experience a variety of changes. Their body may experience a lot of physical changes during pregnancy. They will probably have emotional ups and downs or may experience morning sickness which may be nausea or actual vomiting. More often than not, their usual activities of daily living may also be altered due to experiences of back pains, tiredness, and a need to urinate frequently due to the pressure compression to their urinary bladder with the growing fetus.
With many things needed to prepare before, during and after delivery, mothers need key nutrients for a healthy pregnancy such as calcium, iron, vitamin A, C, D, B6, B12 and folic acid not just for herself but for the baby. Obviously pregnant women should not drink alcohol because this can cause behavioral or developmental problems for a baby. Pregnant women should also avoid certain kinds of fish that contain high levels of mercury such as shark, swordfish, king mackerel, and tilefish. They should opt to consume fish with a great source of protein, omega-3 fatty acids, and other healthy nutrients. Pregnant and lactating mothers may use the Pinggang Pinoy of DOST-FNRI, a food guide that uses a food plate model to show the recommended portion by group in every meal. Pinggang Pinoy for pregnant and lactating women can be found here: https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Pregnant-and-Lactating-Women.pdf
Aside from eating healthy during pregnancy, mothers and adults should still take care of themselves. Women 19-59 years old may use this Pinggang Pinoy for adults which can be found here: https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Adult.pdf The Pinggang Pinoy also provides a sample one-day meal plan so that users won’t have a hard time of thinking of food that they need to consume.
DOST-FNRI also provides older persons aged 60 yrs old above with a different Pinggang Pinoy specifically for them which can be found here: https://www.fnri.dost.gov.ph/images/sources/PP-Older.pdf However, this is intended for healthy Filipino elderly. Individuals with specific health conditions such as hypertension and diabetes should consult a registered nutritionist-dietitian or any health care provider regarding their energy and nutrient needs for appropriate foods and activities well-suited with their condition.
And of course, a little reminder for our women: don’t forget the 10 Kumainments by the National Nutrition Council! It is a popular version of the revised Nutritional Guidelines for Filipinos (NGF). It consists of shorter and simpler messages for better recall and understanding. The 10 Kumainments can be found here: https://www.nnc.gov.ph/40-10-kumainments/195-10-kumainments-collaterals
Every woman deserves recognition for being a woman. To all women and especially to our mothers, SALUDO KAME SA INYO!
NO I Cielo Katrina M. Mabalot
References:
1. “Nutrition during pregnancy” from https://www.johnmuirhealth.com/health-education/health-wellness/pregnancy-breastfeeding/nutritional-needs-during-pregnancy.html
2. “10 Kumainments” from https://www.nnc.gov.ph/40-10-kumainments/195-10-kumainments-collaterals
3. “Pinggang Pinoy for pregnant and lactating women” from https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Pregnant-and-Lactating-Women.pdf
4. “Pinggang Pinoy for adults” from https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Adult.pdf
5. “Pinggang Pinoy for older persons” from https://www.fnri.dost.gov.ph/images/sources/PP-Older.pdf
