Negros Oriental - When it comes to childbearing, you must prioritize your health and consider what to consume while pregnant. From the moment of conception, a nutritious diet is critical to ensure that your baby is well-nourished. Learn which nutrients you require the most and where you can get them.
The Pinggang Pinoy, a healthy food plate for pregnant and lactating women, can be used to determine the proper food group proportions per meal to meet energy and nutrient requirements for a healthy pregnancy diet. Furthermore, pregnant women require an additional 300 calories every day. Few nutrients in a pregnant woman's diet, however, require special attention. The top of the list is as follows.
Folate and Folic Acid. Nutrients that help prevent birth abnormalities. Folate is a water-soluble natural form of vitamin B9 that can be found in a variety of foods such as leafy green vegetables, citrus fruits, and dried beans. Folic acid, on the other hand, is a synthetic version of folate that can be obtained in supplements and fortified foods. Pregnant women should consume at least 400 micrograms (mcg) of folate every day.
Iron. Prevent anemia due to iron deficiency. To fulfill the increasing demands of extra blood volume, the average pregnant woman requires 30 mg of iron every day. Iron is found in lean red meat, chicken, and fish. Iron-fortified rice, legumes, and veggies are among the other alternatives.
Calcium. A mineral that helps to strengthen bones and reduce the risk of pre-eclampsia. The recommended dietary intake of calcium for pregnant women is 1,000 mg per day. Calcium is best absorbed through dairy products.
Protein. Critical for your baby's development. A daily protein intake of at least 60 grams is recommended. Lean meat, poultry, fish, and eggs are all high in protein. Other options include beans and peas, almonds, seeds, and soy products.
Fluids. To develop amniotic fluid, make more blood, construct new tissue, transport nutrients, improve digestion, and flush out wastes and toxins, you need more water than the ordinary person. Pregnant women should consume 8 to 12 cups of water (64 to 96 ounces) every day.
To acquire the calories, vitamins, and minerals you need to stay healthy, eat a variety of foods. The foods you eat during pregnancy can have a big impact on the health and growth of your baby. // ND II Raya Faith A. Luce, RND
