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Now that you’re pregnant, eating well – and eating right – is more important than ever before. We understand that getting the right nutrients in the right portions can be challenging, so we’ve created this handy checklist to help ensure you (and your little one) get all the right daily nutrition you need. Just tick off boxes when you consume them, and you’ll know if you’ve gotten enough! Ready? Go get your eats on!
THE GOOD FOOD CHECKLIST
Milk and dairy products:
3 Servings Daily
Low-fat milk, hard cheeses and yogurt are great sources of calcium. Don’t like milk? Get calcium from dark leafy vegetables, edamame beans, sesame seeds.
Meats, Fish, Poultry, Eggs, Legumes:
Total 1-4 servings a day
Good sources of Protein can be found in eggs, nuts, beans, yogurts, pasteurised cheese and (yes, this is true) peanut butter. Whereas, good sources of Iron can be found in meat.
2 Servings a day;
3 Servings a day (for various vitamins & minerals)
Speaking of fresh fruits and vegetables, on top of the Vitamin C you’ll get from them, they’re also rich in other important nutrients. Make spinach, kale, lettuce, carrots, sweet potato, mango, cantaloupe and papaya part of your daily diet!
Yes, more fruits and veggies, for obvious reasons. Mix and match green beans, mushrooms, zucchini, apple, pear, banana, avocado and cherries for best results.
4-8 servings a day;
½ -1 serving a day
Get this from brown rice, wild rice and whole-grain breads, cereals and pasta. Also abundantly found in beans, lentils, peanuts and ancient grains like quinoa and millet.
Good fats such as monounsaturated fatty acid and polyunsaturated fatty acid are important for your health and your child’s development. Get them from sunflower oil, canola oil, olive oil and flaxseed oil.
Fluids & Water:
At least 8 Servings
Drink lots of water to keep hydrated, and juice if you need it a bit tastier. Stay away from carbonated drinks, caffeinated boosters and anything overly processed!
MOM & Me:
2 Servings Daily
Get 16 vitamins and minerals as well as BIFIDUS BL. 2 types of friendly gut bacteria to help digestion - to keep you and your little one-well nourished with 2 servings of MOM & Me daily.
¹ National Coordinating committee on Food and Nutrition, Ministry of Health Malaysia. 2010. Malaysian Dietary Guidelines.
² National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia. 2017. Recommended Nutrient Intakes for Malaysian.