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Friday, July 13, 2018

PREGNANCY DIET 101: CARBS — YAY OR NAY?


My FB feed today brought me back to memory lane — lots of memories during my pregnancy which reminds me now about the constant reminders of my doctor about the do's and dont's. Trust me, ang dami! — she prescribed me vitamins that I need to take, mga food that I should take in moderation and yung mga dapat iwasan, mga ganun. I even remember her telling me that for the next nine months, I need to consume about 300 more calories per day than I ever did before I became pregnant. Which is on point nga naman, kasi the body of a soon to be mom will be going through big changes kaya one will need a full dose of nutrients to help with the baby’s growth and development.

However, when it comes to this topic, most, if not all, still have this question: do I need carbs to keep me and my baby healthy?

If you are currently on your way to motherhood, as one of the most delicate time in your life, you can’t just eat everything you want. But studies[i][ii] shows that carbohydrates should remain in your diet. Despite gaining a bad reputation, thanks to the popularity of low-carb diets in recent years, this nutrient remains a big source of energy.

Starchy foods such as potatoes, rice, pasta, and bread are good sources of vitamins and fiber, which can help provide energy to support the baby during pregnancy. Many of such foods also provide other important nutrients for his or her development, including calcium, iron, and B vitamins.

But as we know, eating carbs is not enough. I've read somewhere, one should also follow some good eating habits so that the baby gets the best start in life as noted by  “Jong” Icasiano, a nutritionist from Wyeth Philippines. 

She shared three good habits and I'm also sharing it with you:

1. Get yourself some good fats. When you are pregnant, having too many fatty foods is a big no. But, your body still needs a certain amount of fat (just make sure that it is the good kind). Fats play important role in providing energy and nutrient absorption. This is since many vitamins are “fat-soluble”, which means that your body needs fat to use them. Vitamins such as A, D, E, and K are all fat soluble and are vital to fetal development. 

Try cutting down on saturated fats. Such as butter, cheese, cakes, and sweets, and instead, start including monounsaturated and polyunsaturated fats found in nuts, avocados, plant-based oils, and types of fish like salmon and tuna.

Polyunsaturated fats are rich in omega-3s to help develop and sustain the health of your baby's heart, immune system, brain, eyes and more, while monounsaturated fats are a good source of folic acid, which helps protect your baby against birth defects.

2. Eat fruits and vegetables. Fruits and vegetables are nutrient-dense foods and key sources of a number of essential nutrients, such as potassium, magnesium, dietary fiber, folate, and vitamins A and C, which all play a huge role for you and your baby’s health.

Eating fresh produce during pregnancy is also an excellent way to manage your weight and reduce the risks of health complications and diseases.

3. Avoid coffee. If you are a coffee drinker, then you may have to start avoiding it in the meantime. According to a study conducted by Jongeun Rhee, et al., high caffeine intake during pregnancy is associated with a significant increase in the risk of low birth weight, and this risk appears to increase linearly as caffeine intake increases. 

While small servings shouldn’t have an impact on an unborn baby, it is still best to limit your coffee intake during pregnancy. Instead, you can opt for a decaf coffee or non-caffeinated drinks such as milk, fruit juices, and chocolate drink, among other things.

A diet that lacks key nutrients may negatively affect the baby’s development. That is why it is important to pick the right food during pregnancy to supplement your baby’s needs. 

In addition to a healthy diet, a pregnant momma also needs a milk that will supplement you and your baby with essential nutrients. You may consider drinking ProMama®, a delicious tasting nutritional milk drink, specially formulated with key nutrients designed to support you during preconception, pregnancy, and lactation. It is rich in DHA, Folic Acid, Choline, Iron and Iodine, to help support your baby’s brain growth and development.

Good nutrition plays a pivotal role in the health of you and your baby. 

As a pregnant momma, your body needs higher nutrients than you did before conception. That is why it is essential to start making better food choices for your baby’s bright tomorrow, oki.

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Xoxo, 💋

Jaimie 

xx THE MERMAID IN STILETTOS xx
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