Your nutrition guide during pregnancy
A balanced diet during your pregnancy should weigh from various food groups. The healthy eating plate will be a guide for you.
You can consume plenty of calorie-free/ low-calorie drinks and foods of plant origin.
You can consume a variety of animal products such as low-fat steamed or cooked meat, low-fat meats, high-fat marine fish and low-fat milk and dairy products.
You may take moderate amount of sweet products and products containing a high proportion of saturated fatty acids.
The recommended food intake for pregnant women is according to the Health Promotion Board.
Consume at least 1.2 litres of liquid per day, 1-2 glasses or cups at every meal and also drink in between. The range of beverages can include water, unsweetened herbal and fruit teas, strongly diluted fruit juices.
3 servings of vegetables and 2 servings of fruits per day. (http://hpb.gov.sg/HOPPortal/health-article/3826)
Grain Products: bread, pasta and rice (for each main meal, if possible wholemeal) or potatoes prepared with minimal oil.
Milk and milk products: at least 3 servings daily, low-fat dairy (products) preferred.
Meat (not raw) and fish: 3 to 4 servings of lean meat or lean meat/meat products per week and 2 servings of fish (especially marine fish, oily fish such as herring, mackerel, salmon at least once a week).
Oils and fats: daily use of approximately 2 tablespoon vegetable oil for food preparation, a maximum of 1 to 2 tablespoon of “solid” fats (as fat spread for bread or for food preparation) daily.
Sweets and snack products: occasional, maximum of 1 small serving daily.
Your hands as a measurement of correct food serving size
Did you know that you can determine food serving sizes with your hands? A handful is the measure of coarse-cut or whole vegetables and fruits. The serving size for chopped vegetables or fruit and salad is determined by shelling the two hands, similarly for the portion of carbohydrates. The size of a palm is a serve of meat or fish and the size of a slice of bread corresponds to the full palm with fingers outstretched.
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