Healthy Mommy, Health Baby
July is declared as the National Nutrition month to create awareness on the importance of nutrition among Filipinos. This year’s theme, “Malnutrisyon patuloy na labanan, First 1000 days tutukan!” aims to promote awareness and mobilize actions to address malnutrition in the country since it is expected to worsen due to pandemic and limited resources to nutrition. So, why the first 1000 days really matter?
The 1000 days between a woman’s pregnancy and her child’s second birthday is a unique period of opportunity when the foundations of optimum health, growth and brain development across life stages are established (UNICEF, 2013). There are three crucial stages in the first 1000 days: pregnancy, infancy and toddlerhood. At each stage, the developing brain of a child is also vulnerable to poor nutrition due to absence of key nutrients essential for proper brain development. Thus, good nutrition, especially during pregnancy and early childhood plays a foundational role in enabling a child to grow, learn, and thrive. Pregnancy is a critical stage wherein growth and development of children largely depend on the mother’s health. That’s why keeping a healthy lifestyle throughout pregnancy is key for both baby and mother.
One of the ways to attain healthy pregnancy is by having a balanced diet. Moms-to-be need a variety of foods from different groups to ensure adequate intake of vitamins and minerals. The Food and Nutrition Research Institute recommends a “Pinggang Pinoy” specifically for pregnant and lactating women (as shown below). So, what constitutes a balanced eating plan for pregnant women? It should include the following:
- Enjoy a wide variety of fruits and vegetables, which are packed with vitamins and minerals, and fiber needed for regulation and body processes.
- Take green, leafy vegetables which have high iron and folate content to support the increased requirements for these critical nutrients.
- Eat fish , shellfish, lean meat, poultry, eggs, and dried beans and nuts needed for the build up of mother’s muscles and baby’s tissues.
- Have enough animal-based protein foods , which provide more absorbable iron.
- Include fatty fish in the diet like tuna, sardines, and mackerel 2-3 times a week to provide essential amino acids for the child’s brain development.
- Consume milk, milk products and other calcium-rich foods like dilis and small shrimps for strong bones and teeth.
- Drink lots of water every day for adequate hydration
- Limit intake of sugar-sweetened beverages to reduce the risk of obesity and tooth decay.
- Go for rice, rootcrops, pasta, bread, and other carbohydrate-rich foods to provide energy to support bodily functions and physical activity.
- Choose whole grains like brown rice, corn, whole wheat bread and oatmeal which contain more fiber and nutrients.
Whole Wheat Mushroom Burger
Calories: 149 kcal
Carbohydrates: 22.8 g
Protein: 5.2 g
Fat: 4.1 g
Fiber: 4 g
1 pack Gardenia Whole Wheat Buns
1 can Mushroom, Chopped finely
1 pc Onions, chopped finely
3 pcs Garlic, chopped finely
1 tbsp Leeks, chopped finely
1/2 cup breadcrumbs
2 tbsp flour
1 pc tomato, sliced thinly
2 tbsp Mayonnaise
To make the patty:
1.) In a bowl, combine all ingredients and mix well.
2.) Preheat a non-stick pan and add oil.
3) Form a ball and pan fry. Press down the balls gently to form into a patty.
4.) Fry until golden brown on both sides.
1.) slice the Gardenia Whole wheat bun in half and toast it on a pan.
2.) Spread 1 tbsp of mayonnaise onto one side of the bread and place lettuce then the patty, add the tomatoes and top with other slice of the bread.
3.) Serve and enjoy!
Indeed, proper nutrition plays a significant role during pregnancy. It is essential to meet the nutrient requirements of mother and growing fetus. Thus, a pregnant woman should always remember that being healthy by having proper nutrition may also help keep the baby healthy.
National Nutrition Council (2021). 2021 Nutrition Month Theme is Out! Retrieved from https://www.nnc.gov.ph/plans-and-programs/nutrition-month/39-featured-articles/4875-2021-nutrition-month-theme-is-outFood and Nutrition Research Institute (FNRI). Pinggang Pinoy. Retrieved from https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy/94-pinggang-pinoy/190-pinggang-pinoy