Breastmilk is the best for babies. The World Health Organisation recommends exclusive breastfeeding for the first six months of life. Unnecessary introduction of bottle feeding or other food and drinks will have a negative impact on breastfeeding. After six months of age, infants should receive age-appropriate foods while breastfeeding continues for up to two years of age or beyond. Consult your doctor before deciding to use infant formula or if you have difficulty breastfeeding.
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Your nutrition guide during pregnancy
A balanced diet during your pregnancy should weigh from various food groups. Here're some recommendations according to the Health Promotion Board.
Your hands as a measurement of correct food serving size
Did you know that you can determine food serving sizes with your hands? A serving size for chopped vegetables or fruit and salad is determined by shelling your two hands, similarly for the portion of carbohydrates. The size of a palm is 1 serving of meat or fish.
1. PLENTY
Liquids
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.
Vegetables and Fruits
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.
2. MODERATE
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).
3. SPARINGLY
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.
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