Who says healthy food can't be tasty? Try these recipes recommended by dietitians from KK Women's and Children's Hospital specially for mums-to-be
It's important to eat healthily now that you're not just looking after yourself but your baby as well. The following recipes have been chosen by Nehal Kamdar, a dietitian at KK Women's and Children's Hospital because they provide mums-to-be with essential nutrients to support the pregnancy and the growing baby. Nutrients such as iron, calcium and folic acid are all important for a healthy pregnancy. Bon appetit!
**Excellent source of protein, vitamin C and vitamin A
*Source of calcium
When whisking the eggs, do not whisk too vigorously as this will introduce air into the egg mixture, causing the frittatas to puff too much during baking.
1 serving = ½ serve meat & alternatives and 1/3 serve vegetables
Folic acid: 36mcg
Vitamin C: 16mg
Vitamin A: 2366 IU
These frittatas have a higher percentage of fat than most of our recipes here, but can still be eaten as an occasional indulgence once or twice a week. However, if desired, you can reduce the overall fat content by using egg whites instead of whole eggs, as well as using reduced-fat cheeses.
**Excellent source of protein and vitamin C
1 serving = 1 serve rice & alternatives; 1 serve meat & alternatives; and ¾ serve vegetables
Folic acid: 57mcg
Vitamin C: 64mg
Vitamin A: 380 IU
Instead of a separate side salad, you can increase the amount of frozen mixed vegetables to 200g. To reduce the energy and fat contents further, you can use reduced-fat shredded mozzarella cheese.
**Excellent source of protein
*Source of vitamin C
Seasoning (mixed well in a bowl)
1 serving = 1½ serves of rice & alternatives, 1 serve meat & alternatives and 1 serve vegetables
Folic acid: 68mcg
Vitamin C: 36mg
Vitamin A: 1693 IU
Traditionally, mee goreng is cooked using palm oil. However, you can use heart-healthy oils like canola, sunflower, corn, soybean or rice bran oils without compromising on the flavour. Although virgin/extra virgin olive oil is a heart-healthy oil, it's not suitable for stir-frying at high temperatures. You can opt for olive oil blends instead, e.g., olive and canola oil, or olive and sunflower oil.
*Source of vitamin A
1 serving = ¼ serve dairy and ½ serve vegetables
Folic acid: 17mcg
Vitamin C: 2mg
Vitamin A: 1618 IU
The water chestnut is actually not a nut but a vegetable. It's commonly used in desserts as well as savoury dishes. Water chestnuts are often cooked with bamboo shoots, coriander, ginger, sesame oil and snow peas.
Ginkgo nuts are very popular in traditional Chinese and Japanese cuisine. Some studies have shown that ginkgo may slow the progression of Alzheimer's disease or other types of dementia, although more research needs to be done for conclusive results.
**Excellent source of vitamin C
*Source of iron
Do not wash the mushrooms as they will absorb water, making the dish too watery. Instead wipe lightly with a damp cloth.
1 serving = ½ serve rice & alternatives and 1 serve vegetables
Folic acid: 20mcg
Vitamin C: 17mg
Vitamin A: 395 IU
Vitamin C enhances non-heme iron absorption; so to preserve the vitamin C, do not overcook the tomatoes.
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Good Eats for Mums-to-be 2013, KK Women’s and Children’s Hospital
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This article was last reviewed on
22 Nov 2023
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