1-day sample menu for pregnant mom in the 3rd trimester

(Published 01/2017)

Breakfast

  • Low sugar high fibre breakfast cereal 1 bowl (please choose products that are ‘iron-fortified')
  • Low fat milk (1 cup)
  • Strawberries (4-5 pieces)

Morning snack

  • Plain almonds (1 tablespoon)

Lunch

  • Rice with choy sum and beef (2/3 plate and less sauce)
  • Apple (1 medium)

Afternoon snack

  • Boiled corn kernels (1 bowl)
  • Cherry tomatoes (10 pieces)

Dinner

  • Brown rice  (1 1/3 bowl)
  • Pan fried Yellow croaker (3 taels)
  • Boiled Spinach (1 bowl)
  • Hairy cucumber, carrot, black eye beans and lean meat soup (have 1/2 bowl hairy cucumber/carrot, 4 tablespoons of black eye beans)

Bedtime snack

  • Plain low fat yoghurt (1 cup)

Choose foods rich in iron

Pregnant moms need more iron during the 3rd trimester of pregnancy. Apart from the examples listed in the above meal plan, you may refer to the following pamphlets:

Vitamin D – the Sunshine vitamin

  • Vitamin D helps our body to absorb calcium. To build stronger bones for both pregnant mom and her baby, it is important to ensure adequate vitamin D intake, on top of adequate calcium intake.
  • Choose more frequently vitamin D rich foods, including milk or soy milk fortified with vitamin D, oily fish (such as salmon, sardines and tuna), egg yolk and liver, etc.
  • However, the amount of vitamin D we can obtain from the diet is limited. Pregnant moms need sun exposure for adequate vitamin D production. You can have a walk outdoors during lunch time or engage in outdoor activities to expose your face and arms to sunlight.
  • You may need to consult your doctor for vitamin D supplement if you have little sun exposure, or if you cover your face, arms and legs most of the time, or if you stay indoors mostly, or you have a darker skin tone.