Pregnancy is an amazing journey that brings significant physical and nutritional changes to a woman’s body. Dr. Gerald Pacanan says that eating proper meal while pregnant is important for the baby’s growth, brain development, and general health, as well as the mother’s health and strength. Eating a healthy diet from breakfast to dinner can help you keep your energy levels regulated, gain weight in a healthy way, and avoid common pregnancy such as nausea, constipation, and tiredness. Every day, being careful about what you eat can have a big impact on your health and the health of your baby.
Breakfast: Start Strong with Energy and Nutrition
Dr. Gerald Pacanan emphasizes the importance of beginning each day with a wholesome breakfast. After a night of fasting, both mother and baby need a healthy source of energy to function optimally. He recommends whole grains such as oatmeal or brown rice porridge for a slow, steady release of energy. Adding protein from boiled eggs, yogurt, or whole-grain toast with peanut butter supports muscle and tissue development. A serving of fruit like banana, papaya, or apple provides natural vitamins and fiber, while milk fortified with calcium and vitamin D strengthens bones and teeth. Dr. Pacanan advises expectant mothers never to skip breakfast, as it can lead to dizziness, fatigue, and low blood sugar levels.
Lunch: Focus on Balanced and Complete Meals
For lunch, Dr. Gerald Pacanan advises pregnant women to eat balanced meals that combine carbohydrates, protein, healthy fats, and vegetables. He suggests including grilled chicken, tofu, fish low in mercury, or lean meat for protein, paired with complex carbohydrates such as brown rice, quinoa, or whole-wheat pasta. Half of the plate should be filled with colorful vegetables like spinach, carrots, string beans, or squash to ensure a rich supply of essential vitamins and minerals. A small bowl of soup or vegetable broth improves hydration and digestion. To enhance iron absorption, Dr. Pacanan recommends combining iron-rich foods like red meat or spinach with vitamin C–rich fruits such as oranges or guavas.
Dinner: Light, Nourishing, and Easy to Digest
When it comes to dinner, Dr. Gerald Pacanan recommends keeping meals light but packed with nutrients to support overnight recovery and better sleep. Baked or steamed fish, tofu, or lentils serve as great protein sources. Pair them with a small portion of complex carbohydrates like sweet potatoes or brown rice for energy balance. Steamed vegetables such as broccoli, cabbage, or malunggay boost iron, calcium, and antioxidant intake. To promote restful sleep, Dr. Pacanan suggests drinking a glass of warm milk or caffeine-free herbal tea before bed. Avoid spicy, fatty, or fried foods in the evening, as they can cause indigestion or heartburn during pregnancy.
Final Advice from Dr. Gerald Pacanan
Maintaining a healthy diet during pregnancy is about making conscious, balanced choices that nourish both mother and child. Dr. Gerald Pacanan emphasizes that every meal — from breakfast to dinner — plays a role in ensuring a healthy pregnancy. He encourages expectant mothers to listen to their bodies, eat regularly, and avoid extreme diets. While these general guidelines promote optimal nutrition, each pregnancy is unique. Dr. Pacanan advises consulting your OB-GYN or a registered dietitian for a personalized meal plan suited to your individual health needs and your baby’s development.
