Filipino Meal Plan Ideas for Pregnant Women
We live in a country with a strong belief on "paglilihi". Because of "paglilihi" some Filipino pregnant women think that it is okay to eat whatever they crave. But that is not the case. There are certain foods to avoid during pregnancy, and the food for pregnant women should contain the right kind of nutrients to support mom's health and baby's growth.
What's the right plan for me?
When it comes to recommending the best food for pregnancy, the Food and Nutrition Research Institute (FNRI) under the Department of Science and Technology in the Philippines provides dietary guidelines and serving size recommendations through its "Daily Nutritional Guide Pyramid for Filipino Pregnant Women."
FOOD GROUP | NUMBER of SERVINGS/DAY | EQUIVALENT |
| FRUITS | 2 servings/day |
|
| RICE, RICE PRODUCTS, CORN, SWEET POTATO, BREAD and NOODLES | 5-6 servings/day |
|
| VEGETABLES | 3-4 servings/day of green leafy vegetables and other veggies |
|
| FISH, SHELLFISH, MEAT and POULTRY, DRIED BEANS and NUTS | 4-5 servings/day |
|
| FISH, SHELLFISH, MEAT and POULTRY, DRIED BEANS and NUTS | 4-5 servings/day |
|
| MILK and MILK PRODUCTS | 1 serving/day |
|
| SUGAR and SWEETS | 6 servings/day |
|
| FATS and OILS | 7 servings/day |
|
***based on the Daily Nutritional Guide Pyramid for Filipino Pregnant Women (FNRI-DOST)
Remember: The best food for pregnancy requires more of an emphasis on quality over quantity. Pregnant women tend to easily get hungry throughout the day, so be careful what kind of snacks you choose. Go for variety to ensure that all nutrients are provided in proper amount and balance. Use iodized salt and eat other fortified foods to increase the intake of micronutrients.
What nutrients to look for
Here is a quick reference table that tells you what key nutrients do for you and in what foods you can find them.
ESSENTIAL VITAMIN/MINERAL | WHY YOU NEED IT | WHERE YOU CAN FIND IT |
| Vitamin A | Helps bones and teeth grow | Liver, milk, eggs, green vegetables like kangkong and broccoli, yellow vegetables like potatoes, carrots, kalabasa and yellow fruits like banana |
| Vitamin D | Helps body use calcium and phosphorus Promotes strong teeth and bones | Fish, egg yolk, milk |
| Vitamin E | Helps body form and use red blood cells and muscles | Vegetable oil, nuts, kangkong, fortified cereals |
| Vitamin C | An antioxidant that protects tissues from damage Helps body absorb iron Builds healthy immune system | Citrus fruits like dalandan, papaya, strawberries, bell peppers, green beans, potatoes, broccoli, tomatoes |
| Thiamine (B1) | Raises energy level Regulates nervous system | Mushrooms, green peas, tomatoes, eggplant, spinach, tuna, liver, lean meats |
| Riboflavin (B2) | Maintains energy Promotes good eyesight & healthy skin | Meat, poultry, fish, dairy products, fortified cereals, eggs |
| Niacin (B3) | Aids in digestion Promotes healthy skin and nerves | High-protein foods like meats, fish and peanuts, fortified cereals and breads, milk, eggs |
| Pyridoxine (B6) | Helps form red blood cells Helps with morning sickness | Chicken, fish, liver, pork, eggs, peanuts soybeans, peas, carrots, cabbage, broccoli, bananas, brown rice, oats |
| Folic Acid/Folate | Helps support the placenta Prevents spina bifida and other neural tube defects | Oranges, orange juice, strawberries, green leafy vegetables - spinach, broccoli & cauliflower, peas, beans, beets, fortified cereals, pasta, nuts |
| Calcium | Creates strong bones and teeth Helps prevent blood clots Helps muscles and nerves function | Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads and cereals, dark green leafy vegetables, canned fish with bones |
| Iron | Helps in the production of hemoglobin Prevents anemia, low birth weight, and premature delivery | Beef, pork, dried beans, spinach, dried fruits, oatmeal or grains fortified with iron |
| Protein | Helps in the production of amino acids Repairs cells | Meat, poultry, eggs, dairy products, beans, nuts |
| Zinc | Helps produce insulin and enzymes | Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products |
Remember: What you eat during your pregnancy may directly affect the growth and development of your child and your health. So choose food for pregnant women that can nourish your good health and your child's, too. Yes, proper nutrition is key to a healthy pregnancy. Start your healthy pregnancy today!
From the NESTLÉ Global Archive co-written with Jennifer Navaja, RND.
References:
http://www.fnri.dost.gov.ph
Claudio, Virginia Serraon, Ofelia V. Dirige, Adela Jamorabo-Ruiz. Basic Nutrition For Filipinos. 5th ed. Manila: Merriam & Webster Book Store, 2004.
*Honey should not be introduced before 12 months of age unless the spores of Clostridium botulinum have been inactivated by adequate high-pressure and high-temperature treatment, as used by industry.
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