During pregnancy, eating for two does not just mean just eating a lot. Proper nutrition must be observed in order to make sure that you and the baby are well-nourished during the 9 months of pregnancy. If you’re craving some home-cooked meals, try these recipes of Filipino food for pregnancy.
What Should Mommy be Eating?
Eating the right amount and kind of food is a must. According to the Recommended Energy and Nutrient Intake (RENI, 2002), a pregnant woman must consume an additional 300 kilocalories per day (compared to a non-pregnant woman who must consume around 2,000 calories) to keep herself healthy.
Fortunately, Filipino food for pregnancy is highly nutritious and flavorful, making eating for two an enjoyable experience.
As a guide, the Food and Nutrition Research Institute of the Department of Science and Technology (DOST-FNRI) also released a Daily Nutritional Guide Pyramid for Filipino Pregnant Women.
With this guide, it is easier to prepare Filipino food for pregnancy at home. This will help ensure that all the nutritional needs of both the mother and child are met. Here is a selection of Filipino food for pregnancy recipes that you may have a craving for.
Filipino Food for Pregnancy: Chicken Tinola
This classic dish is one of the favorite types of Filipino food for pregnancy as it is rich in folic acid and protein. Folic acid is a B vitamin that is important in DNA production and reduces the risk of birth defects.
While protein plays a big role in the baby’s physical and brain development, it is also essential in breast and uterine tissue growth for the mother. Likewise, it helps increase blood supply for both the mother and the baby.
Adding malunggay leaves to this recipe also helps increase the milk supply of the mother.
3 Tbsp cooking oil
¼ Cup ginger, crushed
3 Tbsp onion, Bombay, chopped
3 Cups chicken, breast, fillet, sliced
2 Tsps salt, iodized
3 Tbsp garlic, crushed, chopped
3 ¼ Cups papaya green, unripe, sliced
5 Cups water
3 Cups malunggay leaves
Filipino Food for Pregnancy: Monggo Guisado
Monggo Guisado, a dish made from mung beans, is rich in calcium, which helps in the building of healthy bones. It also has potassium, zinc, and magnesium, which are essential in keeping the heart healthy and boosting the body’s immune system.
1 Tbsp corn oil
2 Cloves fresh garlic, crushed (or 1 Tbsp minced)
1 Cup white onions, chopped
1 Cup (4 ounces) lean pork, thinly sliced
4 Cups water
1 Cup ripe tomatoes, chopped
3½ Cups pre-cooked mung beans
(from 1¾ cups dry beans)*
1 Tsp salt
1 Tsp ground pepper
1 Cup (4 ounces) shrimp, peeled
1 Cup (about ⅔ of a 10-ounce
package) leaf spinach, frozen