Supplement For Pregnancy

Vitamins For Pregnancy Malaysia

Dietary Guide during and after Pregnancy

Being pregnant does not mean eating for two! That’s a misconception, resulting in overeating. In fact, for the first trimester, the calorie intake remains as what an average adult eats. In the 2nd trimester, a pregnant woman will need an additional 360 calories. By the 3rd trimester and for those who are breastfeeding, an extra ~500 calories are required.

Guide for estimation of portion size:
¼ cup = size of a golf ball
½ cup = a tight fist or size of a tennis ball
1 cup = 1 handful
100 grams of meat = a deck of playing cards

GRAIN
Gives you fiber, protein, B vitamins. Recommendations for pregnant woman in 1st trimester are 5 servings per day, 6 servings per day in 2nd trimester and 8 servings per day in 3rd trimester and while breastfeeding.

1 serving is:

  • 1 cup cooked rice/mee/pasta/oats
  • 1 ½ cup meehoon/laksa noodles
  • 2 cups rice porridge
  • 2 slices bread
  • 2 cups breakfast cereal
  • 2 whole potatoes
  • 2 putu mayam
  • 1 chapati/thosai/naan
  • 1 cup sweet potato/yam/tapioca
  • 6 pieces of crackers

Dietitian’s Tip:

  • Choose wholegrains as they have more nutrients, vitamins& fiber

VEGETABLES
Gives you Vitamins A, C, fiber, folic acid, minerals & antioxidants. B vitamins. Recommendations for pregnant woman in 1st trimester are 3 servings per day and 4 servings per day in 2nd trimester, 3rd trimester and while breastfeeding.

1 serving is:

  • ½ cup cooked vegetables
  • 1 cup ulam or salad (vegetables eaten raw)

Dietitian’s Tip:

  • Go for different coloured vegetables for an antioxidant boost

FRUITS
Gives you Vitamins A, C, fiber, folic acid, minerals & antioxidants. Recommendations for pregnant woman are 2 servings per day throughout pregnancy and breastfeeding.

1 serving is:

  • 1 whole medium fruit
  • 1 cup cut fruit
  • 1 dessert spoon dried fruit (Example: raisins)

Dietitian’s Tip:

  • Go for different coloured fruits for an antioxidant boost

MEAT & PROTEIN
Gives you protein, essential fatty acids, Vitamin B12, iron. Recommendations for pregnant woman in 1st trimester are 2 servings per day, 3 servings per day in 2nd trimester and 4 servings per day in 3rd trimester and while breastfeeding.

Dietitian’s Tip:

  • Avoid processed meats which are high in salt and additives

MILK & DAIRY
Gives you protein, calcium, minerals, Vitamin D. Recommendations for pregnant woman in 1st trimester are 2 servings per day and 3 servings per day in 2nd trimester, 3rd trimester and while breastfeeding. As for pregnant mother who is vegetarian, the recommendations increase to 3 servings per day in 1st trimester and 4 servings per day in 2nd trimester, 3rd trimester and while breastfeeding.

1 serving is:

  • 1 cup milk
  • 4 heaped desserts spoons powdered milk
  • 1 cup yogurt
  • 1 slice cheese

Dietitian’s Tip:

  • Drink milk every day to boost your protein and calcium intake

FATS, OILS, SUGAR & SALT
Use sparingly: Cooking oil, butter, margarine, mayonnaise, table sugar, table salt, monosodium glutamate (MSG), desserts, sauces, seasoning cubes and salad dressing are used to cook and flavour our food.

Dietitian’s Tip:

  • Avoid deep frying; it increases the fat content.
  • Steam, boil, braise, stir-fry, grill or roast; these use less oil.
  • Use fresh ingredients, herbs and spices for added flavour.
  • Limit sweet drinks, desserts and tidbits; they are empty calories.

FLUIDS
Water eases constipation. Drink 2 litres (8 cups) of water every day to stay hydrated, unless advised by your doctor to be on fluid restriction. During breastfeeding, drink plenty of water throughout the day to help with breast milk production.

Dietitian’s Tip:

  • Caffeinated beverages such as coffee, tea, cola and cocoa are diuretics, which mean they draw water out of you. For every caffeinated beverage you have, replenish loss fluids with an extra glass of water.
  • Soups, 100% fresh fruit juices and milk count as your fluid intake as well.

Disclaimer: The diet tips are for general information only. Please consult your nutritionist / dietician and physician for your individual requirements. Avoid food that you are allrgic to.

References:

  1. Malaysian Dietary Guidelines 2010 (Ministry of Health Malaysia 2010). http://dg.cnsoc.org/upload/affix/20140818104029708.pdf
  2. Recommended Nutrient Intakes for Malaysia (Ministry of Health Malaysia 2005). http://www2.moh.gov.my/images/gallery/rni/insert.pdf
  3. Murkoff, Eisenberg & Hathaway. What to Expect When You’re Expecting. 3rd New York: Workman Publishing; 2002.
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