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| Pregnancy Health
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Chew On This
For the mama-on-the-move, here’s a week’s menu to help you get by
Solve your work-week’s meal woes with this basic menu, drawn up by Lim Siew Choo, a senior dietitian at KKH.
Note: These sample menus provide about 2,000 kcal a day to meet your pregnancy needs. Use the healthy diet pyramid as a guide when planning your meals.
| BREAKFAST |
LUNCH |
DINNER |
SNACKS
(Include 1 snack and 1 beverage twice a day as snacks) |
2 slices of bread
+ 1 slice cheese/ham /sardines
+ 1 cup of milk
|
Kway teow beef ball soup with extra bean sprouts
+ 1 fruit
|
1 medium bowl of rice/noodles
+
100g meat
+
1 fruit
stir-fried vegetables
|
Snack options
• 1 soon kueh
• 1 chicken pau
• 1 roll of fresh popiah
• 1 slice of bread + spread
• 1 small tub of yoghurt
• ½ medium bowl of cornflakes
Beverages
• 1cup of low fat milk
• 1 cup of high-calcium soy bean milk with less sugar |
1 medium bowl of wholegrain cereal
+
1 cup of low fat milk
|
1 medium bowl of rice/noodles
+
100g meat
+
1 fruit
+
Braised vegetables
|
1 medium bowl of plain rice
+
100g minced lean pork / fish
+
2/3 carton stewed tofu (200g)
+ 3
dessertspoons beans
+
Vegetables (leafy types)
+
1 fruit |
| 1 bowl of porridge with meat |
1 medium bowl of plain rice
+
100g minced lean pork/fish
+
Leafy vegetables
+
1 fruit
|
Sliced fish soup
+
vegetables
+
1 medium bowl of rice
+
1 fruit
|
2 soon kueh
+
1 cup of low fat milk
|
Wantan noodles soup with extra kai lan
+
1 fruit
|
3 egg-sized boiled potatoes
+
100g grilled fish
+
Microwaved carrots, zucchini and radish
+
1 fruit
|
1 plain thosai and dhal curry
+
1 cup of high- calcium soy bean milk with less sugar
|
Macaroni soup with shredded chicken
+
leafy vegetables
|
1 medium bowl of cooked spaghetti with shredded chicken and green peas
+
carrots
+
1 fruit
|
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STREET SMARTS
If you dine out regularly, use this guide to make sense of the caloric and nutritional content of common hawker dishes.
When you eat out, follow these recommendations:
• Ask for extra vegetables
• Choose non-fried foods
• Choose clear soups instead of cream soups
• Choose plain white or brown rice, instead of fried or briyani rice
• For dessert, have fresh fruits instead of sweets with coconut milk
| |
Portion
Size |
Portion
Weight (g) |
Energy (kcal) |
Protein (g) |
Total fat (g) |
Saturated fat (g) |
Cholesterol (mg) |
Carbohydrate (g) |
Calcium (mg) |
Sodium (mg) |
Iron (mg) |
| 1. Chicken Rice |
1 portion |
309 |
590.19 |
26.265 |
25.647 |
8.2503 |
37.08 |
63.654 |
40.17 |
899.19 |
Trace |
| 2. Fish Ball Noodles |
1 bowl-rice |
327 |
369.51 |
19.293 |
2.37075 |
3.27 |
42.51 |
54.936 |
62.13 |
1644.81 |
1.962 |
| 3. Nasi Briyani |
1 plate |
354 |
615.96 |
10.266 |
15.576 |
7.434 |
10.62 |
109.032 |
212.4 |
888.54 |
1.062 |
| -With Chicken |
1 plate |
488 |
488 |
922.32 |
40.992 |
36.6 |
165.92 |
107.36 |
107.36 |
1742.16 |
4.88 |
| -With Mutton |
1 plate |
505 |
752.45 |
35.855 |
24.745 |
12.12 |
95.95 |
96.455 |
111.1 |
1858.4 |
7.575 |
| 4. Nasi Lemak |
1 packet |
210 |
493.5 |
12.81 |
13.65 |
7.56 |
75.6 |
80.01 |
79.8 |
837.9 |
0.84 |
| 5. Char Siew Rice |
1 portion |
327 |
604.95 |
23.544 |
16.35 |
11.9028 |
55.59 |
91.233 |
22.89 |
879.63 |
0.327 |
| 6. Char Kway Teow |
1 plate |
384 |
741.12 |
22.656 |
38.4 |
29.184 |
234.24 |
76.032 |
195.84 |
1459.2 |
6.528 |
| 7. Coke |
1 can |
330 |
138.6 |
0 |
0 |
0 |
0 |
35.97 |
Trace |
39.6 |
0 |
| 8. Sugar Cane |
1 cup |
258 |
474.72 |
2.58 |
0 |
- |
- |
115.842 |
54.18 |
7.74 |
1.29 |
| 9. Hokkien Mee |
1 portion |
442 |
521.56 |
18.122 |
19.006 |
7.3372 |
132.6 |
69.394 |
101.66 |
1423.24 |
3.094 |
| 10. Popiah |
1 whole |
140 |
187.6 |
7.56 |
11.2 |
3.64 |
44.8 |
14.28 |
72.8 |
676.2 |
1.96 |
| 11. Mee Siam |
1 portion |
655 |
694.3 |
28.165 |
24.235 |
8.646 |
137.55 |
91.7 |
163.75 |
2659.3 |
1.965 |
| 12. Macdonald’s Big Mac |
1 whole |
204 |
552.84 |
26.724 |
31.824 |
11.628 |
44.88 |
42.432 |
108.12 |
905.76 |
3.876 |
| 13. Burger King’s Whopper |
1 piece |
254 |
619.76 |
27.178 |
37.592 |
11.176 |
81.28 |
44.196 |
93.98 |
845.82 |
2.286 |
| 14. Kentucky Fried Chicken |
1 piece |
37 |
110.26 |
7.067 |
7.881 |
1.9684 |
43.29 |
3.922 |
0 |
325.97 |
0.296 |
Compiled by Pauline Chan, consultant nutritionist at Food Nutrition Pte Ltd.
If you have any comments or practical suggestions, write to us at editor@family.sg
- Mother & Baby
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