You just came from your ob-gyn with the happy news that your early Christmas present is a small bundle of joy growing inside you. If this is your first baby, there are tons of things you have to learn about being a mom – how to put on diapers without cutting off his circulation, how to burp him without breaking anything or which scream means he’s hungry.
But before you immerse yourself in baby care lessons from Dr. Spock, first learn about healthy eating for expectant moms. Remember that everything you put inside you will affect your unborn child. The coming holiday season and your still small belly might make you forget that the little guy inside needs proper nutrition this early.
Here are healthy eating tips for the mom-to-be:
1.Watch what you eat.
Consider if what you are eating is beneficial to your baby. Remember cakes, chips and chicharon are not yet classified as health food.
2.Eat small, frequent meals at regular intervals.
You may not be feeling hungry but the baby needs regular nourishment. However, don’t use the baby as an excuse for over-eating. This can cause you to balloon so much you’ll only be able to see your feet after you give birth.
3.Don’t drop the carbo.
If you’re afraid that carbohydrates will make you gain weight, keep in mind that this is a source of essential B vitamins, trace minerals, protein and fiber. Besides, a pregnant woman is allowed to look fat.
4.Control your sweet tooth.
Sugar has empty calories. Sweets fill you up easily and leave little room for calories with substantial nutrition. But if sugar is the only thing that keeps you in a sweet mood, cheat once in a while for your sanity and your husband’s sake. Just make sure you cheat wisely, like adding healthy banana and nuts to your sinful sundae.
5.Eat fresh fruits and vegetables.
Their vitamins and minerals are vital for cell growth. To make sure your fruits and veggies are fresh, find out what’s in season. Unless you want to take this rare chance to feel pampered by “making lihi” on something difficult to acquire like avocados in December. Just don’t make outrageous demands like “casoy na nasa loob ang buto.”
6.Limit fats and fatty foods to 30% of your total calories.
Babies still need essential fatty acids to develop well. So it’s alright to eat ice cream. Though your maximum indulgence should only be half a cup and not half a gallon.
7.Ditch those vices.
A good diet will be ineffective if you put unhealthy things inside you like alcohol, tobacco and unsafe drugs. To make you stop cold turkey, picture yourself giving your baby a shot of brandy or lighting a cigarette for him.

Follow this eating guide for a healthy baby and a healthy you:
Iron-rich foods
• Lean cut beef
• Liver
• Cooked legumes
Vitamin C foods – 3 servings of any or a combination of the following:
• 1 small orange
• ½ medium mango
• ½ cup strawberries
Whole grains and legumes – take 6 to 11 servings from this list
• 1 slice whole wheat bread
• ½ cup cooked oatmeal
• ½ cup whole grain pasta
Green leafy and yellow vegetables and fruits – 3 servings of any or a combination of the following:
• 8-10 large dark green lettuce leaves
• 1 cup raw spinach
• ¼ small sweet potato
Protein foods – 3 servings of any or a combination of the following:
• 5 to 6 oz. of tofu
• 3 oz. chicken without skin
• 3 ½ oz. of fish or shrimp
Calcium foods
• 1 ½ cup of low fat cottage cheese
• 6 to 8 ozs. Low-fat plain yogurt
• 1 ¾ cups broccoli
Other vegetables and fruits – take at least 2
• 1 apple
• 1 medium banana
• 1 slice fresh pineapple
Fats and fatty foods
• ½ cup regular ice cream
• 1 tbsp butter
• 1 tbsp mayonnaise

*Nutritional guide courtesy of Abbott International

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