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  Nutrition for Pregnant Women and Breastfeeding Mothers Download

The Eating Guide for Pregnant Women and Breastfeeding Mothers The foetus gets all the nutrients it needs from its mother. For the normal development of the baby and for her own health, a pregnant woman should cat the right food in the right amount. Eating the right food in the right amount is equally important for breastfeeding mothers. A nutritionally balanced diet is the rule of healthy eating which pregnant women and breastfeeding mothers should follow. The table below lists the suggested daily intake of different food groups. It provides information and guidance for food selection. Please note that the information is for reference only. Please seek professional advice for doubts or information specific to your needs.
Grains Grains include rice, noodles, vermicelli, oatmeal, bread and biscuits. Grains are our major source of energy. Wholemeal and its products are recommended. Fruits and Vegetables Fresh fruits and vegetables are rich in vitamins and minerals that build up body resistance. They also contain dietary fibre that prevents constipation. Green Leafy Vegetables (rich in vitamin A and folic acid) Remarks: Avoid cooking vegetables in high temperature for too long. Otherwise the vitamins in the vegetables could be destroyed.
Protein Foods Protein is the major component of our body (including all cells, blood cells and muscles). It supports growth and development of the foetus and metabolism of the pregnant mother. Plenty of protein foods are also rich in vitamin B and iron. Animal Protein: Includes meat, liver and eggs. Dairy Products & Calcium Food Dairy products are rich in calcium, protein, phosphorous, vitamins A, B and D that enhance bone and tooth development of the foetus. You are advised to choose low-fat or skimmed dairy products.
Foods Rich in Calcium: Each serving of the food below provides the same amount of calcium as a serving of dairy product: 4 pieces beancurd (70g each) 130g sardines with bones canned in tomato sauce (3 1/2 pieces) 80 g sardines with bones canned in oil (6 1/2 pieces) 3 tales young barracuda (120g) 2 1/2 taels dried beancurd (100g) Miscellaneous Foods Fluid Fluid enhances digestion and prevents constipation. It is of particular importance in summer. Daily Intake: 6-8 servings 8 servings Examples per serving: I cup (240ml) (e.g. water, fruit juices, broth, light tea or soymilk) Oil Vegetable oils are recommended such as canola oil and corn oil. Daily Intake: Sparingly Food that should he avoided Pregnant women and the foetus need salt of a moderato amount. However, food that is too salty and preserved food such as salted egg, salted fish, cured meat and fermented beancurd Should he eaten only in moderation. This is also true for spices of a strong flavour such as mustard and chili. Moreover, pregnant women should absolutely refrain from smoking, Food of high calories but low nutritional value such as candies and soft drinks should be avoided because they may suppress your appetite at meal times while adding extra weight to your body. Drugs Pregnant women and breastfeeding mothers need a large amount of iron. If necessary, take appropriate supplement according to doctor's instructions. Do not take any medication without doctor's prescription. Always seek medical advice beforehand.
Suggested meal plan for a pregnant woman Breakfast 1 small orange 1 egg scrambled with onion and green pepper 2 rice cakes with 1 tablespoon peanut butter 1 cup skim milk 1/2 cup low-sodium V-8 juice 1 baked corn tortilla With 1 ounce melted cheddar cheese 1 cup hot chocolate made with skim milk 1 small banana with 1/2 cup non-or low-fat ricotta cheese 1 hard-cooked egg 1/2 cup skim milk Morning Snack 1 cup calcium fortified soymilk 1 cup skim milk 1 cup skim milk Lunch Black Beans with olives Salad 84g broiled salmon with 1 baked tomato 1 cup steamed broccoli 2 sesame bread sticks 1 cup apple juice 1 cup mushroom barley soup 1 oat bran muffin 1 cup fresh fruit salad with yogurt dressing Carrot and celery sticks 84g baked garlic shrimp 1 cup brown rice with 2 tablespoons grated parmesan cheese 1 cup steamed bok choy with red peppers Afternoon Snack 56g muesli cereal 1 small pear with 1/2 cup non-or low-fat lemon yogurt 1/2 cup non-or-low-fat peach yogurt 4 halves dried apricots 1 slice whole wheat bread 1 tablespoon peanut butter Dinner Chopped parsley, tomato, and scallion with lemon juice dressing 112g roast beef with 1 tablespoon gravy 1 small baked potato 1/2 cup steamed spinach 1 cup lentils with 1 teaspoon olive oil 1 cup steamed broccoli 3/4 cup spaghetti squash with 1/2 cup marinara sauce and 1/4 cup grated mozzarella cheese 112g broiled lamp chop with rosemary and parsley 1/2 cup baked acorn squash with 1 teaspoon margarine 1 cup steamed mixed vegetables Night Snack 3/4 cup prune juice 1/2 cup strawberries 1/2 cup non-or low-fat lemon yogurt 1/2 cup non-or low-fat yogurt 3 pieces bran crackers Remarks: The above menu is for reference only. Please consult your doctor or dietitian for an individualized diet plan.

 
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Last revision date: 01 September 2006