Your nutrition guide during pregnancy

A balanced diet during your pregnancy should weigh from various food groups. Here're some recommendations according to the Health Promotion Board.

Your hands as a measurement of correct food serving size

Did you know that you can determine food serving sizes with your hands? A serving size for chopped vegetables or fruit and salad is determined by shelling your two hands, similarly for the portion of carbohydrates. The size of a palm is 1 serving of meat or fish.

1. PLENTY

Liquids
Consume at least 1.2 litres of liquid per day, 1-2 glasses or cups at every meal and also drink in between. The range of beverages can include water, unsweetened herbal and fruit teas, strongly diluted fruit juices.

Vegetables and Fruits
3 servings of vegetables and 2 servings of fruits per day. (http://hpb.gov.sg/HOPPortal/health-article/3826)

Grain Products
Bread, pasta and rice (for each main meal, if possible wholemeal) or potatoes prepared with minimal oil.

2. MODERATE

Milk and Milk products
At least 3 servings daily, low-fat dairy (products) preferred.

Meat (not raw) and Fish
3 to 4 servings of lean meat or lean meat/meat products per week and 2 servings of fish (especially marine fish, oily fish such as herring, mackerel, salmon at least once a week).

3. SPARINGLY

Oils and Fats 
Daily use of approximately 2 tablespoon vegetable oil for food preparation, a maximum of 1 to 2 tablespoon of “solid” fats (as fat spread for bread or for food preparation) daily.

Sweets and Snack products
Occasional, maximum of 1 small serving daily.

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