Here’s how to get better nutrition and avoid overeating while you’re pregnant

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Manage your meals better with these tips from a nutritionist-dietitian

When you’re carrying a child, you’re eating for two, quite literally! Whether you’re eating too much or too little, or food with better or lesser nutritional value, your baby is having the same meal as you. Ensuring you and your baby get proper nutrition is crucial in the first 1,000 days of your baby’s development, starting from conception.

But let’s be honest: keeping track of everything we eat is easier said than done. And when caring for a child, it’s easy to be overwhelmed. Where do you even begin?

In this guide, we asked Dave Clark Sison, a registered nutritionist-dietitian, to help us break down some questions you might have about prenatal care and how pregnancy milk, such as Anmum Materna, can help before and after childbirth.

How do I deal with overeating and morning sickness?

Okay, so you’re eating food that you feel is enough for you, but will you ever reach a point where you’re simply eating too much? Too much of a good thing can be a bad thing, right? Moms, you may be worried that you’re gaining too much weight too fast, and that’s a valid concern.

According to Dave, “Weight gain is normal, but it should be within a healthy range, which is 10-15 kg for most women.” When it comes to gaining weight and balancing nutrition without overeating, “It’s all about quality, not just quantity,” Dave adds.

Here are some pointers Dave suggests:

Focus on nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins
Eat small, frequent meals instead of large portions
Stay active with light exercises like walking or prenatal yoga

A good way to monitor your weight gain is to check in with your OB/GYN, as they can better guide you when it comes to keeping watch over your health. And if you have food aversions or morning sickness, he suggests balancing bland foods like crackers or bananas to help settle the stomach. He also reminds moms to stay hydrated and that cold water or ginger tea can help reduce nausea.

What foods can I eat, and what foods should I avoid or watch out for?

What’s the oddest food combination you’ve started craving so far? Part of the fun of carrying a child is giving in to your cravings, no matter how strange. Doing so is completely fine, as long as you’re taking into consideration a couple of factors and ensuring you’re eating food that is safe for you and your baby.

Here is a list of foods that Dave says you should watch out for:

Raw or undercooked foods (such as sushi, raw eggs) to prevent possible infections
Too much caffeine to decrease the risk of miscarriage and preterm birth (limit to one cup of coffee or two cups of tea per day)
Unpasteurized dairy and soft cheeses due to bacterial risks
Too much processed or salty food to prevent swelling and high blood pressure
Too many sugary drinks to reduce the risk of weight gain and gestational diabetes
Alcohol to prevent birth defects and developmental issues

Dave adds that part of this is also knowing what benefits different foods bring. “A well-balanced diet provides the building blocks for the baby’s brain, bones, and overall health while keeping the mom strong and healthy, too,” Dave shares. He also adds that this helps babies develop a strong immune system and a healthy birth weight. Poor nutrition, on the other hand, increases the risk of complications for both the mom and the baby.

So, what nutrients are essential, and can these be obtained easily in the foods that Filipinos regularly eat? Dave says yes! Here is a list of essential pregnancy nutrients and which food we can get these from according to Dave:

Folate – important for brain and spinal cord development; found in malunggay, kangkong, and beans
Iron – helps prevent anemia; found in lean meats, liver, and egg yolks
Calcium – strengthens bones and teeth; found in milk, cheese, and sardines
Protein – supports baby’s growth; found in eggs, chicken, and tofu
Omega-3 fatty acids (e.g., DHA) – support brain development; found in bangus and tuna

“Most of these nutrients are available in Filipino foods, but maternal milk can help fill any gaps” Dave explains.

How can I boost my nutrition?

Eating a well-balanced diet is achievable, but a boost in nutrition is something both you and your baby will greatly benefit from especially since your bodies will start needing higher amounts of certain nutrients. Anmum Materna, for example, contains the key nutrients Dave mentioned above as it is specifically formulated for pregnant and lactating women.

Drinking two glasses of Anmum Materna a day can help fulfill soon-to-be moms’ nutritional needs as it has essential nutrients, including Iron, DHA, MFGM, GA, Probiotics DR10, and 100% folate, zinc & calcium, together with proper diet and exercise. These same nutrients also help in supporting recovery and milk production after childbirth.

“While a healthy diet is always the best foundation, not all moms can get enough essential nutrients from food alone. Maternal milk serves as a convenient way to ensure moms are getting everything they need, especially for those with morning sickness or busy lifestyles,” shares Dave. “It helps ensure moms meet their daily nutrient needs, even on days when they don’t eat as well as they should,” he adds.

Dave also shares that drinking maternal milk during and after your pregnancy, will help you maintain energy levels and recover faster after childbirth as well as reduce the risk of postpartum health issues like anemia and osteoporosis.

Get Anmum Materna through Shopee: https://shopee.ph/product/121778969/2014436625/

ASC Reference Code: F0188N032525A

– Rappler.com

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