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Fare Enough
How to grow a healthy baby without piling on the pounds
By Chin Wee Ping and Julia Goh
“You should make smart choices by choosing a variety of nutrient-dense foods, rather than just eating more food!”
It’s only in your final trimester that your body needs an extra 200 to 300 kcal a day as your baby is developing rapidly and putting on weight.
If you feel bloated, gassy or nauseous, replace huge meals with smaller, more frequent meals.
When you eat out, have fresh fruits for dessert, instead of sweets with coconut milk. |
Gone are the days when being pregnant meant you could stop counting calories because you’re eating for two. Sadly, we now know that it doesn’t quite work that way. Mother & Baby tells you how to grow a healthy baby without piling on the pounds.
Now that you are expecting, eating well is your top priority. A well-rounded diet gives your growing baby a good start since you’ll ensure that he develops well and prevents any nutrient-related birth defects.
Dr Tan Thiam Chye, an associate consultant at KK Women’s and Children’s Hospital (KKH), advises that eating healthily before conception and throughout your pregnancy will optimise your baby’s growth and development. It also makes sure that you’re in the pink when you deliver.
When you’re pregnant, your nutritional requirements are higher because of the dietary needs of both you and your developing foetus. “You should consume foods from the various food groups to get the recommended amount of nutrients,” notes Pauline Chan, a consultant nutritionist at Food Nutrition Pte Ltd.
As for mums who plan to literally eat for two, Dr Tan advises, “You should make smart choices by choosing a variety of nutrient-dense foods, rather than just eating more food! This is especially so if you now have a smaller appetite.”
EATING FOR TWO
On eating properly, Mother & Baby expert Dr Christopher Chong, a consultant obstetrician, gynaecologist and urogynaecologist at Gleneagles Hospital, liken the foetus to a parasite that sucks on the mum’s sugar, leaving her hungry.
He says, “Expectant mums should eat to prevent their blood sugar from dropping too low. When this happens, there is a higher chance that she may fain, especially because of her now poorer circulation, because of her pregnancy, and prolonged standing or sitting.”
However, pregnant women should not overeat to the point that she starts gaining weight excessively. Obese mums-to-be are more likely to experience pregnancy complication, notes dietitian Lau Tze Ching of Country Food, the National University Hospital’s food provider.
SIZE MATTERS
As a guide, if you eat correctly, you should see an average weight gain of about 500g per week in the second and third trimesters, and gain a total of 11 to 15kg during the entire pregnancy. But if you are overweight before your pregnancy with a body mass index (BMI) of less than 23.9kg/m2, you should only gain between 6 and 9kg in all. If you are underweight and have a BMI of less than 18.5kg/m2, then you should try to gain between 12 and 18kg. To calculate your BMI, visit the Health Promotion Board website.
To avoid packing on the pounds, Lau recommends choosing food that is baked, grilled, steamed, braised, stewed or boiled (such as soups) over deep fried or coconut milk-rich food. Also, choose lean meat and avoid meat with skin, or belly meat.
TONIC FOODS
There is not enough evidence to support the beneficial effects of tonic foods in pregnancy. “It’s best to check with your doctor regarding herbal preparations, and avoid taking tonics that contain alcohol,” says nutritionist Lim Siew Choo.
Elaborating, Dr Tan quotes Chinese angelica (dong gwai) and ginseng as examples of herbs which have the potential to harm a developing foetus when used in concentrated forms.
FLUID FACTOR
Pregnant women should drink about eight to 12 cups of fluid daily to stay well-hydrated. This will help your body to keep up with the expanding blood supply, Chan explains. Vary your fluids every day, such as water, milk, juices, soup-based dishes and to a lesser extent, fruits.
EMPTY CALORIES
Cut down on snacks to avoid taking in empty calories (from foods high in sugar and fat with little or no nutritional value). Stick to three main meals a day and avoid skipping meals.
“Alternatively, you can choose nutrient-rich snacks like nuts, milk, fruit and soybean milk, instead of snacks and beverages like sweets, chocolates, kropok and soft drinks that contain high fat and/or high sugar,” Lim advises.
Still, pregnancy is not the time to diet, the experts caution. If you’re overwhelmed by a sudden urge for a particular food, it could be your body’s way of signalling that you lack certain nutrients. So make the effort to differentiate between true cravings (for unhealthy keropok) and your body’s need to fill up on certain nutrients.
BEST FOOD FORWARD
“In general, you should take an extra 100kcal a day during your first trimester. This can easily be achieved with just an extra cup of calcium-rich milk every day,” Lau suggests.
It’s only in your final trimester that your body needs an extra 200 to 300 kcal a day as your baby is developing rapidly and putting on weight.
Dr Chong explains, “Your body needs the increased calories to support organ metabolism, like the increased pumping of blood by the heart, and a higher ventilation rate.
A slice of wholemeal bread with margarine for tea, and a cup of milk with a serving of fruit at bedtime are enough to meet those extra 300kcal you need daily, Lau notes. “But remember to vary your food to ensure you get sufficient nutrients.”
Try these healthy snack suggestions:
• 1 raisin bun (118kcal) + 1 cup of skimmed milk (88kcal) + 1 banana (66kcal).
• 4 crackers, plain or cheese (about 92kcal) + 1 tub low-fat yogurt (120kcal) + 1 slice watermelon (52kcal).
• 2 popiah (184 kcal) + ½ cup skim milk (44kcal) + 1 orange (62kcal).
POWER OF GOOD
Dr Chong gives his patients 500mcg of folic acid plus iron with multivitamins to build up their blood as most patients are slightly anaemic (some due to menstruation) when they become pregnant. They may also have this condition because pregnancy increases their blood volume.
He notes, “I also give calcium (600 units) as our normal diet only gives 500 to 700 units, while a pregnancy requires 1,200 to 1,500 units of calcium. Last, mums-to-be should take fish oil supplement for the DHA component.”
Last, bear in mind these meal pointers from the experts:
• Start your day with a good breakfast to better concentrate at work
• Eat regular meals
• If you feel bloated, gassy or nauseous, replace huge meals with smaller, more frequent meals.
If you have any comments or practical suggestions, write to us at editor@family.sg
- Mother & Baby
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