Pregnancy Diet 101Expectant women are the happiest when news of having the chance to bear a child happens in their lifetime. But it is incorporated with a lot of things in mind, especially the health of the fetus. Being pregnant is at risk of acquiring flu and the immune system is down. These are the reasons why during the spur of the COVID-19 pandemic, pregnant women are one of the groups that were considered to be among the vulnerable groups. What to do if you are pregnant?

At the early stages of pregnancy, it is important to visit your doctor for advice on the supplements needed such as calcium, iron, and folate that are crucial in the development of the fetus. To secure healthy stages of pregnancy there are things we need to be watchful for. First, is our dietary intake, vices should be avoided, lifestyle modification and regular prenatal check-ups should be observed. Now, what are your dietary requirements, and should there be a need for you to exercise? Yes. You need to have dietary requirements to satisfy and exercises to perform to keep you and your growing baby fit and healthy.

The dietary requirement of the pregnant is different from a regular normal individual. Pregnant needs additional 300 calories in their regular caloric requirements. Eat a healthy and variety of foods that can provide a variety of nutrients for the development of the fetus. Omit processed foods such as canned and instant food items. Omit fatty foods such as fast food and processed fats (margarine, lard, etc.). All the macronutrients play different roles in the health of the mother and the fetus, that is why it is important to know what the good sources of these macronutrients are. For carbohydrates, consume more on the complex carb and limit simple sugars. Protein is important in the growth of the fetus consumes 0.88-1.1 gm/kg body weight (Flango, et. Al 2016) but this varies depending on the trimester of your pregnancy. Lastly, fat is important also in the development of the brain but make sure to choose healthy sources of fat to help utilized vitamin A, D, E, and K that is important in the development of the fetus. Good sources are from the plant-based known to be unsaturated fats.

Exercise is also important during pregnancy depending on the advice of your OB gynecologist as to what extent of exercise you can perform. But at least 15-20 minutes of walking every day at a moderate pace will do. As rest and sleep aspects are very important, it is advised that pregnant women should have a restful uninterrupted sleep of at least 8 hours at night and should maintain positive thinking during pregnancy. Remember, anything that a pregnant woman feels, eats, drinks, and does can also affect her baby inside her womb. So, better take care of yourself mommy by having your prenatal check-up regularly, taking your supplements, have an adequately nutritious diet, clear up your mind from worries, do proper physical activity, and have a stress-free pregnancy. Way to go to a safe and healthy 9-month journey before delivery!

NO II Joanna Marie E. Baltazar



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