Did you know that more than 30 different types of nutrients are needed to promote the growth of the baby during pregnancy? Though we don’t advise that you “eat for two” , we do suggest that you eat smart. And by the third trimester, you may need an added 470kcal a day. How should you choose what to eat?
Eat fruit rich in vitamin C like oranges, strawberries, papaya, kiwi and guava to support your immune system. Dark leafy vegetables such as spinach, and citrus fruits and juices such as oranges give you folate, a B-vitamin that is essential for the development of your baby’s spinal cord.
Important for the formation of the foetus’ organs, a woman needs 45g of protein a day (equal to 185g of meat or fish). Expectant women may require up to 30g more protein. If you’re on a vegetarian diet, get your protein from beans, legumes, nuts, seeds and soy milk.
Omega-3 fatty acids are vital for development of your baby’s brain and eyes. Recommendations are for you to eat four servings of fish a week (each serving being 90g of cooked fish, roughly the size of your palm). Avoid fish with high levels of mercury, such as king mackerel (batang), shark and swordfish.
Iron-deficiency or anaemia is linked to pre-term delivery, low birthweight and poor brain development in baby. Take meat, fish, beancurd, wholegrain cereals, green leafy vegetables and eggs, which are rich sources of iron. But limit your liver consumption to not more than 50g per week in the first trimester. The liver is high in vitamin A and too much may harm your foetus. Check with your gynecologist if you need supplements.
While an adult female requires 800mg of calcium, a woman who is expecting requires up to 1,200mg. Eat two to four servings of low-fat dairy products such as yoghurt, cheese, milk and calcium-fortified soy milk. If you are lactose intolerant, eating dark green, leafy veg can help. You may need supplements — consult your doctor.
So combine the vitamins and calcium — with a boost of energy — in our recipe!
Frisomum orange-caramel milkshake
4 scoops Frisomum Gold
2 and a half tbsp caramel syrup
1 cup orange juice
1/2 cup water
1 cup ice
1. Measure out 1/2 cup of water.
2. Stir in 4 scoops of FrisoMum and stir well.
3. Add 2 and a half tbsp caramel syrup.
4. Add 1 cup of orange juice.
5. Add 1 cup of ice.
6. Blend well and serve cold.