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Pregnancy diet: Eat the right foods to keep you and baby healthy

  • While you don’t need to eat for two when you’re pregnant, you do require a greater number of calories as well as more nutrients than normal for your baby’s growth and development. (Photo: Pixabay)
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    A balanced and nutrient-rich diet will keep you and your baby healthy during pregnancy.

    While you don’t need to eat for two when you’re pregnant, you do require a greater number of calories as well as more nutrients than normal for your baby’s growth and development. (Photo: Pixabay)
    Pixabay
  • These provide energy as well as gut-friendly fibre, vitamins (e.g. folate) and minerals (e.g. iron). Healthy options include brown rice, brown rice beehoon, whole wheat pasta, multigrain bread, oatmeal, quinoa. Recommended: 6-7 servings of rice and alternatives daily. (Photo: Pixabay)
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    Whole grains

    These provide energy as well as gut-friendly fibre, vitamins (e.g. folate) and minerals (e.g. iron). Healthy options include brown rice, brown rice beehoon, whole wheat pasta, multigrain bread, oatmeal, quinoa. Recommended: 6-7 servings of rice and alternatives daily. (Photo: Pixabay)
    Pixabay
  • Spinach, broccoli, chye sim and kale are a rich source of folic acid as well as non-heme iron. But avoid overcooking them as excess heat can destroy many of the nutrients they contain. Recommended: 2 servings of vegetables daily. (Photo: Pexels)
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    Green leafy vegetables

    Spinach, broccoli, chye sim and kale are a rich source of folic acid as well as non-heme iron. But avoid overcooking them as excess heat can destroy many of the nutrients they contain. Recommended: 2 servings of vegetables daily. (Photo: Pexels)
    Pexels
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  • Vitamin C, which helps in the absorption of non-heme iron, is best acquired through fresh foods eaten in their natural form. Fruits rich in vitamin C include guava, kiwi, papaya, strawberries and oranges. Recommended: 2 servings of fruits daily (Photo: Pixabay)
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    Guava, papaya, orange

    Vitamin C, which helps in the absorption of non-heme iron, is best acquired through fresh foods eaten in their natural form. Fruits rich in vitamin C include guava, kiwi, papaya, strawberries and oranges. Recommended: 2 servings of fruits daily (Photo: Pixabay)
    Pixabay
  • These are good sources of protein as well as heme iron, but avoid eating them raw or undercooked. Since salmon may contain the heavy metal methylmercury, limit yourself to two servings per week. Beans, legumes, nuts and seeds, are good plant-based sources of protein. Recommended: 2 servings of protein daily. (Photo: Pixabay)
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    Salmon, chicken, eggs

    These are good sources of protein as well as heme iron, but avoid eating them raw or undercooked. Since salmon may contain the heavy metal methylmercury, limit yourself to two servings per week. Beans, legumes, nuts and seeds, are good plant-based sources of protein. Recommended: 2 servings of protein daily. (Photo: Pixabay)
    Pixabay
  • Choose low-fat dairy products wherever possible to fulfil your daily calcium needs. You can also consider non-dairy calcium-rich foods such as beancurd, green leafy vegetables, and calcium-fortified soymilk. Recommended: 2-4 servings of dairy or alternatives daily. (Photo: Pexels)
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    Milk, cheese, yoghurt

    Choose low-fat dairy products wherever possible to fulfil your daily calcium needs. You can also consider non-dairy calcium-rich foods such as beancurd, green leafy vegetables, and calcium-fortified soymilk. Recommended: 2-4 servings of dairy or alternatives daily. (Photo: Pexels)
    Pexels
While you don’t need to eat for two when you’re pregnant, you do require a greater number of calories as well as more nutrients than normal for your baby’s growth and development. (Photo: Pixabay)
These provide energy as well as gut-friendly fibre, vitamins (e.g. folate) and minerals (e.g. iron). Healthy options include brown rice, brown rice beehoon, whole wheat pasta, multigrain bread, oatmeal, quinoa. Recommended: 6-7 servings of rice and alternatives daily. (Photo: Pixabay)
Spinach, broccoli, chye sim and kale are a rich source of folic acid as well as non-heme iron. But avoid overcooking them as excess heat can destroy many of the nutrients they contain. Recommended: 2 servings of vegetables daily. (Photo: Pexels)
Vitamin C, which helps in the absorption of non-heme iron, is best acquired through fresh foods eaten in their natural form. Fruits rich in vitamin C include guava, kiwi, papaya, strawberries and oranges. Recommended: 2 servings of fruits daily (Photo: Pixabay)
These are good sources of protein as well as heme iron, but avoid eating them raw or undercooked. Since salmon may contain the heavy metal methylmercury, limit yourself to two servings per week. Beans, legumes, nuts and seeds, are good plant-based sources of protein. Recommended: 2 servings of protein daily. (Photo: Pixabay)
Choose low-fat dairy products wherever possible to fulfil your daily calcium needs. You can also consider non-dairy calcium-rich foods such as beancurd, green leafy vegetables, and calcium-fortified soymilk. Recommended: 2-4 servings of dairy or alternatives daily. (Photo: Pexels)
Anjana Motihar Chandra
·Contributor

A balanced and nutrient-rich diet will keep you and your baby healthy during pregnancy.

While you do not need to “eat for two” when you’re pregnant, you do require a greater number of calories as well as more nutrients than normal for your baby’s growth and development. These nutrients include folic acid or vitamin B9, which is essential for cell division and organ formation and also helps prevent neural tube defects; iron, needed for red blood cells; vitamin C, required for the absorption of iron; calcium, for strong bones and teeth; and protein, for overall growth.

“During pregnancy, your energy requirement increases by about 300 calories (kcal) a day. As such, you should make smart choices by choosing a variety of nutrient-dense foods, rather than just eating more food!” advises Singapore’s Ministry of Health.