Healthy Preggy = Healthy Baby

July is declared as the National Nutrition month to create awareness on the importance of nutrition among Filipinos. This year’s theme, “Batang Pinoy SANA TALL… I was stunting, SAMA ALL!” aims to promote awareness and mobilize actions to address stunting.

The Philippines is one of the 10 countries with the most stunted children in the world. And recently, according to the results of the survey conducted by the Food and Nutrition Research Institute, 1 in 3 of Filipino children, 0-59 months old are stunted.  

One of the causes of stunting, according to the World Health Organization, is poor nutrition during pregnancy.  The growth and development of children largely depend on the nutrient intake of the mother. Below are some essential nutrients needed during pregnancy.



Food sources

Folic Acid

To prevent birth defects such as neural tube defects (NTDs)

Oranges, orange juice, strawberries, green leafy vegetables,
spinach, beets, broccoli, cauliflower, fortified cereals,
peas, pasta, beans, nuts

Vitamin B6

Used to manage nausea and vomiting in pregnancy; anti-emetic effects

Beef liver, pork, chicken, fish, egg yolks

Vitamin B12

An important factor in DNA synthesis; may help in preventing NTDs

Shellfish, fish, beef, liver, pork, eggs, dairy, poultry

Vitamin D

Helps body use calcium and phosphorus

Milk, fatty fish

Vitamin C

Protects tissues from damage and aids in iron absorption; strengthens immune system

Citrus fruits, bell peppers, green beans, strawberries,
papaya, potatoes, broccoli, tomatoes


Helps to build strong bones and teeth,  prevent blood clots; helps in muscles and nerve function

Yogurt, milk, cheddar cheese, calcium-fortified foods
like soy milk, juices, bread, cereals, dark green leafy vegetables,
canned fish with bones


Helps in the production of hemoglobin; prevents anemia, low birth weight and premature delivery

Beef, pork, dried beans, spinach, dried fruits, wheat
germ, oatmeal or grains fortified with iron

Good thing! We have many sources that can give you adequate nutrients and calories. Gardenia offers a variety of healthy breads to choose from. You may want to try Gardenia High Fiber Whole Wheat Raisin Loaf, the only bread in the market that is super rich in fiber. You’ll get 29% of your daily fiber requirement in just a slice!

To enjoy it, even more, you can try this recipe for a delicious treat:

Gardenia Tuna Tataki Sandwich


2 slices of Gardenia Wheat Raisin Loaf

4 Tbsp Ahi Tuna/Sashimi Grade Tuna

1 Tbsp Sesame seeds

½ cup Mixed greens

1 Tbsp Cucumber, thinly sliced

2 Slices Jalapeno, thinly sliced


1 Tbsp Miso paste

2 Tbsp Lemon juice

2 Tbsp Mirin

Salt & pepper, to taste

2 tsp Ginger oil

Artificial sweetener, to taste


To prepare Dressing:

1.) In a bowl, combine miso paste, lemon juice, mirin, lemon juice, ginger oil and whisk together. Adjust the taste with artificial sweetener and salt and pepper.

2.) Set aside

To prepare Tuna:

1.) Roll Sashimi Grade Tuna in sesame seeds and set aside.

2.) Preheat the non-stick pan. Sear the tuna for 30 seconds on all sides. set aside and rest for 5  minutes.

To assemble Sandwich:

1.) Put lettuce, sliced tomato, sliced cucumber on the bread.

2.) Top the tuna on the vegetables and drizzle with the miso dressing.

3.) Serve and enjoy.


Stunting is irreversible but may be prevented with proper nutrition in the first 1000 days (from the period of conception up to 2 years old). Thus, healthy pregnancy = healthy baby as well.


  • Mahan & Escott-Stump (2008). Krause’s Food & Nutrition Therapy, Saunders Elsevier.
  • National Nutrition Council (2020). NNC TechCom approves 2020 Nutrition Month theme. Retrieved from