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| Pregnancy Health
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Dietary Intelligence
A guide to your pregnancy dietary requirements
Your daily pregnancy dietary needs from the four food groups, as spelt out by KKH dietitian Lim Siew Choo, using the Healthy Diet Pyramid as a guide.
Note: Fats, oils, sugar and salt are at the tip of the pyramid. Use in small amounts to enhance the flavour of food.
| FOOD GROUPS |
NUTRIENTS PROVIDED |
RECOMMENDED SERVINGS PER DAY |
EXAMPLE OF Examples of one serving |
| Rice and alternatives |
• Carbohydrates, your body’s preferred source of energy.
• Wholegrain and enriched products contain fibre, B vitamins, various minerals and protein.
• Fortified cereals provide iron and folate. |
6 to 7 |
• ½ bowl of rice or noodles
• 2 slices bread
• 2 small chapati
• 1 piece thosai
• 1 hotdog bun
• 4 plain biscuits
• 1 cup breakfast cereal |
| Fruits |
• Vitamins, minerals, fibre and phytochemicals. |
2 |
• 1 small apple/pear/orange
• 1 wedge papaya/pineapple/watermelon/honeydew
• ¼ cup dried fruit |
| Vegetables |
• Vitamins, minerals, fibre and phytochemicals
• Dark green vegetables are rich in vitamin A, iron and folate. |
2
(includes 1 serving of green leafy vegetables) |
• ¾ cup (100g) cooked vegetables |
| Meat and alternatives |
• Protein, B vitamins and iron. |
2 |
• 1 palm-sized piece of meat/fish/poultry
• 2 small squares of bean curd
• ¾ cup cooked lentils, peas, beans |
| Milk and dairy products |
• Protein, calcium, phosphorus, vitamins A and D |
2 to 4 |
• 1 glass milk/ high-calcium soymilk
• 2 slices cheese
• 1 cup yoghurt |
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If you have any comments or practical suggestions, write to us at editor@family.sg
- Mother & Baby
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