When you’re pregnant, the food you eat is most important, especially because it will support the healthy growth and development of your baby. Your pregnancy diet can also minimize health risks, and help you achieve appropriate weight gain for you and your baby.
To help expectant mothers navigate their dietary needs, Principal Dietitian Wong Hui Xin shares expert advice on common pregnancy nutrition concerns. See this thread for more information.
Q: What foods should I eat during pregnancy?
Hui Xin: Mummy will need to follow a healthy balanced diet throughout the pregnancy. Include:
- Wholegrains
- Protein foods like fish/chicken/lean meat, eggs, beans, and legumes
- Fruits and vegetables
High-protein snacks like toast with peanut butter, soybean curd, and yogurt with muesli are helpful to boost protein and calorie intake.
Q: What makes up a healthy meal for pregnant women? Any snack ideas?
Hui Xin: A healthy balanced diet should include carbohydrates, proteins, fruits, and vegetables or the 4 food groups. Follow the portions as stated in my “My Healthy Plate.”
For snacks, try:
- Nuts
- Yogurt
- Toast with peanut butter
Q: Are there foods I should avoid during pregnancy?
Hui Xin: Yes, avoid:
- Raw foods (e.g., sushi or undercooked meats)
- Alcohol
- High-mercury fish (e.g., shark, swordfish)
Limit caffeine to 200mg per day—about one cup of brewed coffee or two cups of instant coffee.
Q: Can I eat junk foods during pregnancy?
Hui Xin: Junk foods like fries and chips are not healthy. They provide you calories without much nutrients that your body needs. You and your baby need adequate nutrition to ensure optimal health.
Q: Can I eat spicy foods during pregnancy?
Hui Xin: Yes, as long as you can tolerate them.
Q: How can I gain weight in my first trimester despite nausea?
Hui Xin: Eat small, frequent meals and focus on eating your largest meal when nausea is minimal. Adding 1–2 servings of maternal milk daily can also help boost calorie intake.
Q: I’ve lost my appetite in the first trimester and feel repulsed by chicken and green vegetables. I’m also allergic to eggs. How can I get enough protein on a vegetarian diet?
Hui Xin: You may try plant protein sources like tofu, taukua, soy milk, beans, and legumes. If possible, consider including fish or lean meat.
During pregnancy, you’ll need about 1 gram of protein per kilogram of your weight, plus an additional 9 grams. For example, a 50kg person needs about 59g of protein daily.
Q: I’m in my second trimester but haven’t gained much weight or regained my appetite. How can I ensure my baby gets enough nutrients?
Hui Xin: Eat small, frequent meals and add calorie-dense foods like:
- Healthy fats in cooking
- Thicker spreads (e.g., peanut butter) on toast
- Higher-energy maternal milk
Q: Should I focus on calories or nutritious food during pregnancy?
Hui Xin: Both are important. Aim to consume enough calories to support weight gain while prioritizing nutritious foods.
Q: What nutrients are most important in the third trimester?
Hui Xin: Your calorie needs increase by 480kcal daily in the third trimester. Stick to a balanced diet, increase portions slightly, and include 1–2 extra snacks per day.
Q: Should I take supplements during pregnancy? What are the best ones?
Hui Xin: Yes! Common supplements prescribed during pregnancy include:
- Multivitamins
- Folate
- Iron
- Calcium
- Fish oil
Always consult your doctor before starting supplements.
About Principal Dietitian Wong Hui Xin
Wong Hui Xin is a highly experienced Principal Dietitian specializing in maternal and child nutrition. With years of expertise in guiding expectant mothers, she is passionate about empowering women to make informed dietary choices during pregnancy. Hui Xin’s holistic approach ensures that both mums and babies receive the essential nutrients needed for a healthy pregnancy.
Final Thoughts
Eating healthy during pregnancy isn’t just about feeding yourself—it’s about providing the best start for your baby. Follow these expert tips from Wong Hui Xin to nourish your body with healthy foods and enjoy this special time.
For more pregnancy tips and expert advice, visit sg.theasianparent.com!
At theAsianparent, we strive to provide accurate, relevant, and up-to-date information. However, this content is for informational purposes only and should not replace professional medical advice. If you have any concerns or questions, we recommend consulting your doctor for personalized guidance and clarity.
