With a tiny human growing inside of you, it’s easy to think that you should “eat for two,” and use it as an excuse to enjoy whatever food you like. But while it is true that pregnant women are required to increase their calorie intake by 300 kilocalories per day, proper diet is needed to ensure a healthy pregnancy.
“Imagine mo ‘yung plate mo na bilog — half ng plate mo dapat ang laman nun, fruits and veggies. Pero dapat, non-starchy type. Bakit? Kasi remember, starch is equivalent to more sugar. Tataas rin [ang blood sugar],” she shares.
One-fourth of the plate should be filled with carbohydrates, which is your body’s main source of energy. But be wary of the type of carbohydrates that you consume: Choose high-fiber carbohydrates instead of those filled with simple sugar that can increase blood glucose. For example, choose brown or red rice, or quinoa. For bread, prioritize wheat over white bread. “’Pag mas fibrous, less sugar ‘yun.”
The remaining one-fourth should be filled with good fats and protein. “In general, mas ok sana kung hindi red meat. White meat is better. Fish is very good kasi aside from hindi siya fatty, good sources of DHA,” Dr. Domingo explains.
I prefer white rice. Is there a way to make it healthier?
For moms who cannot let go of white rice, Dr. Domingo shares a special technique. “What they can do to lessen the starch content, they can wash the rice until the water is clear,” Dr. Domingo says. Remove the water when it boils and replace. Then cook the rice again as usual.
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“By doing that, you lessen the starch by at least 40 percent,” shares Dr. Domingo.
Amazed? Watch Dr. Domingo’s tips on achieving a healthy pregnancy plate below:
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