Pregnancy nutrition:
What to eat for a healthy baby.

By Dr. Sharon R. Hontiveros

Essential nutrients for you and your baby

A varied diet helps meet your changing nutritional needs. Include a mix of these foods:

• Protein: Supports growth and tissue development. Choose thoroughly cooked fish such as tilapia, eggs, chicken, tofu, and monggo.
• Calcium: Helps build bones and teeth. Include pasteurized milk, yogurt, cheese, or calcium-fortified alternatives. Leafy greens such as malunggay can contribute to a varied diet.
• Iron: Helps make red blood cells that carry oxygen. Choose lean meat, beans, and leafy vegetables such as kangkong. Pair plant sources with vitamin C-rich fruit such as guava or an orange.
• Folate and folic acid: Folate is found in monggo, leafy greens, peanuts if you are not allergic, and appropriately fortified foods. Folic acid supplementation before pregnancy and in early pregnancy helps reduce the risk of neural tube defects affecting the baby’s brain and spine. Food alone does not replace your recommended supplement.

Take prenatal supplements as advised by your OB-GYN. Your iron needs and any treatment for anemia should be assessed during prenatal care.

What to avoid or limit

• Raw or undercooked food: Avoid raw-fish sushi, kinilaw, undercooked meat, and undercooked eggs. Cook food thoroughly, wash produce, and choose pasteurized dairy.
• Liver and liver products: Avoid these during pregnancy because they contain high amounts of preformed vitamin A. Avoid cod liver oil and additional retinol supplements unless specifically directed by your doctor.
• High-mercury fish: Avoid shark, swordfish, marlin, king mackerel, and bigeye tuna. Lower-mercury choices include tilapia, sardines, and salmon. Canned light tuna is lower in mercury than albacore or bigeye tuna; check the species and label. Fish names and mercury levels vary, so ask about unfamiliar local varieties.
• Excess salt and added sugar: Have chichirya, sugary drinks, and desserts less often. If you have hypertension or gestational diabetes, follow your individualized care plan.
• Alcohol: Avoid alcohol during pregnancy.

Tips for a balanced diet

Try smaller, more frequent meals if nausea or heartburn makes eating difficult. Pair rice or pandesal with protein and vegetables rather than relying on carbohydrates alone. Add well-washed fruits such as bananas, mangoes, or oranges.

Drink water regularly throughout the day. You may need more in hot weather or with activity; follow your doctor’s advice if you have a condition requiring fluid restrictions.

Your health is your baby’s health

You do not need a perfect diet or expensive foods. Aim for variety, safe food preparation, and regular prenatal care. Discuss persistent vomiting, difficulty eating, or special dietary needs with your OB-GYN.