Login | Register
Share |

Calling all Moms-to-be ! Get FREE Babycare Product Samples - Click here

You are here: HomeArticles

Eat well

The temptation to indulge in your favourite food is great since the additional calories could be camouflaged by your pregnancy itself. But bear in mind that a healthy amount of weight would ensure a more comfortable pregnancy besides reducing the risks of complications such as diabetes and high blood pressure.  You do not need to eat for two in terms of quantity. Just eat for two in terms of nutrition.

Ensure that you get a balanced diet which consists of proteins, fats and carbohydrates. On top of these, you would need a generous serving of foods rich in fibre.

Daily diet

Your daily diet should contain the following:

  • Milk and dairy products – 1 to 2 servings
  • Rice, cereals or wholemeal bread – 4 servings
  • Meat, poultry, eggs, fish, cheese or beans – 2 servings
  • Green leafy vegetables – 2 servings
  • Fruits and other vegetables – 2 to 3 servings
  • Water – 6 to 8 glasses

A serving is measured as below:
Milk and dairy products           1 glass of milk
                                             1 slice of cheese
                                             1 cup of yoghurt
Rice or pasta                         ½ cup   (cooked)
Bread                                     1 slice
Ready-to-eat cereal                 ¾ cup
Meat, poultry, fish                   About 75 to 100g
Eggs                                      1 to 2 eggs
Legumes                               ½ cup (cooked)
(beans, lentils, dried peas)     
Vegetables                             ½ cup
Fruits                                     1 slice (watermelon, papaya,  pineapple)
                                             1 orange/apple/banana

There is no need to add more salt to your cooked food. If possible, avoid food with spices and those with too much ginger. You would need to reduce your intake of sugary stuff. Tea and coffee can be taken in moderation, which should not be more than three cups per day.

Folic acid

Folic acid is used to make red blood cells. During pregnancy, your requirement for folic acid doubles as this is the time for additional blood formation and rapid tissue growth for you and your baby.  Ideally, you should ensure adequate intake of folic acid even before you conceive. In this way, you are assured of sufficient folic acid at the beginning of your pregnancy for the development of the baby’s brain and spinal cord.

Folic acid can be found in green leafy vegetables, fresh fruits, legumes and nuts. Cook the greens lightly or eat them raw because overcooking will destroy folic acid. There are also many foods that are fortified with folic acid such as breads, breakfast cereals and milk drinks.

Your daily diet may not provide adequate amount of folic acid. Consult a doctor for the recommended dose. He may prescribe a prenatal multi-vitamin that contains the required amount of folic acid.


Iron is another essential nutrient during pregnancy. It helps the red blood cells to transport oxygen around the body.  A higher intake of iron, especially iron supplements, could lead to constipation.  Therefore, you may depend on the iron found in food instead, such as liver, kidneys, beef, sardines, eggs, dried fruit, almond, wholegrain bread, broccoli, green leafy vegetables and seaweeds.

However, if you need an iron supplement to get enough iron, combining it with vitamin C would aid iron absorption. In addition, foods rich in fibre would reduce the occurrence of constipation.

Consult a doctor

As your baby’s developing organs are very fragile, do not take any supplements without consulting your doctor. These supplements when consumed would enter the baby’s bloodstream and could cause irreversible damage.

Related links:
Share |

Back to the main page



How to Deal with Mommy Shaming
Folic Acid - You Don’t Know What You’re Missing!
When To Call For Help
I’m Gaining Too Little Weight During My Pregnancy. What Can I Do?
Managing Your Emotions During Pregnancy
Diarrhea During Pregnancy
Nosebleeds During Pregnancy
How to Get Better Sleep During Pregnancy
Leg Cramps in Pregnancy
How to Alleviate Constipation During Pregnancy
Getting Pregnant in Later Years
Breastfeeding - A Father’s or Partner’s Involvement
Lifestyle Habits May Impact Fertility
Thyroid Problems and Pregnancy
Understanding Abdominal Pain During Pregnancy
Trying to Conceive - The DOs and DON’Ts
Contraception After Having a Baby
Do I Have Postnatal Depression?
The Top 7 Pregnancy Myths
What You Can Do During Pregnancy To Make Birth Easier
How to Emotionally Prepare for Pregnancy
Why And When Should I Do Pelvic Floor Exercises?
Returning To Work After Maternity Leave?
Am I Pregnant?
The Pregnant Couple
Dental Care and Pregnancy
I’m Gaining Too Much Weight During My Pregnancy. What Can I Do?
How to Get Your Husband to Help out Around the House
Predicting The Sex Of Your Baby
Quit It—How Smoking Harms Your Fertility And Your Chances Of Having The Healthy Baby Of Your Dreams
Rest & Recover
Pregnant and Beautiful
Antenatal care
Managing your pregnancy
Keep fit
Eat well
Discomforts and common concerns of pregnancy
Here comes Baby!
Cyber-smart Mums

Motherhood & newborn

Keeping Safe From Thirdhand Smoke
Batteries - Risks
Dealing With Parents/In-laws Who Undermine Your Parenting
Sibling Rivalry
Healthy Bowel Habits for Children
Hygiene for New Babies
What Your Child May Be Missing By Being In the Classroom
How Can I Protect My Child From Flu
How to Discipline a Stubborn Child
Bike Safety Tips
Pedestrian Safety
Helping Your Child Build Character
Being a Good Disciplinarian
How to Be a Good Parent - Loving Your Child
Fireworks Safety Tips
Carpooling to School Has Benefits
3 Ways to Handle Your Child’s Temper Tantrum
How to Keep Your Kids Occupied
Protecting Babies from Mosquito Bites
How to Raise No TV Children
How to Raise an Only Child
How to Solve Parenting Differences
4 Fun Ways to Use Photographs to Teach Your Child the ABCs
Parenting Tips for ADHD: Dos and Don’ts
Internet Addiction - How Much Is Too Much Time On The Internet For Kids?
How to Encourage Your Child to Love Learning
Helping Your Baby Sleep Safely In A Crib
Keeping Children Safe In Hot Weather
How to Be Patient With Kids
Feeding your child (1 year and over)
Managing your Child’s Behaviour
Caring for your child’s teeth: 1 to 2 years
How to Teach Your Child to Read
Promoting Healthy Lifestyles in Children
Swimming Safety for Little Kids
How To Trim An Infant’s Fingernails
Teaching Kids About Gratitude
Diaper Care
Caring for Your Premature Baby
When does my child need antibiotics?
Burns and Scalds
How to Practice Conscious Parenting
How Safe are the Ingredients in your Baby Diaper Rash Products?
Help Prevent Child Abuse
How to Select a Child Care Giver
Prevent Diaper Rash At Every Change With Bepanthen
How to Deal with a Clingy Child
Keeping Your Baby Safe From Germs
Baby and Child Sickness – Danger Signs
Helping Your Child Learn To Speak
Baby sleep and settling
How to Unspoil a Child
Vitamin D and Your Baby
Does My Behaviour Affect My Child?
Nutrition For Young Children (1 year and over)
Ensure Food Given To Your Baby Is Safe
Food-related choking in young children
Fussy Eating
Is Babywearing Safe?
Preventing Diaper Rash
How to Create a Pregnancy Memory Album
Is Baby Safe In Your Bed?
Understanding Your Baby’s Skin
How to Answer Where Do Babies Come From
How to Help Your Child Cope With a Bully
How to Determine if Your Child Is Being Bullied
Munch into Veg and Fruit Everyday
Keeping Baby Safe Outside Your Home
Active Play for Children
Active Play for Babies
How to Travel With Children on Long Trips
Keeping Kids Happy During School Holidays
Tips To Help Your Preschooler Stop Thumb Sucking
Is Preschool Really Beneficial?
Colic in Babies
Returning To Work After Maternity Leave?
How Attached Is Your Toddler To Your Smart Phone Or Tablet?
How to Prevent Infant Flat Head
How to Teach Your Baby to Self Settle to Sleep
Tips for a Working Mom
How to Teach Manners to a Toddler
Keep Kids Safe Around Medicine
How To Breastfeed
Sudden Infant Death Syndrome (SIDS)
New Dads: How to Bond With Your Baby
How to Develop Social Skills in Children
How to Teach Kids About Money
How to Prepare a Child for the First Day of School or Kindergarten
Fun Places For Kids In Malaysia
Children Safety On The Web
Children’s Dental Health
Preschooler development
Toddlers In Their Second Year
Adoption: Getting on the Same Page With Your Partner
Fathers and Their Impact on Children’s Well-Being
How to Be a SUPERMOM
Reading to Baby: When to Start and How to Do It Well
Preparing For A Second Child


Copyright 2010 Mamababyworld Sdn Bhd. All Rights Reserved. Email admin@mamababyworld.com