Meal plans for the busy mum-to-be
Planning meal is hard. When you’re pregnant, it gets tougher. Our meal plans have been created by a nutritionist to ensure that you and your little one get all the nutrients you need.
You don’t need to start eating for two during your first trimester. According to the Recommended Nutrient Intakes (RNI) for Malaysia 2017, pregnant first trimester mothers only need an addition 80 calories on top of their daily diet. That’s roughly a slice of whole meal bread with kaya. During the first trimester, most mums experience pregnancy symptoms, such as change of appetite, nausea, and vomiting. You can alleviate these symptoms with: - Small and frequent meals - Colourful meals - Sweet and sour meals - Meals packed with folate/folic acid rich foods
The RNI for Malaysia 2017 recommends that pregnant mums in their second trimester take an additional 280 calories on top of their daily diet. Apart from focusing on a balanced diet, you should try eating a diet high in calcium rich food, protein and a variety of fruits and vegetables.
Try make sure the following are in your diet:
- Fortified high calcium and low fat milk, such as Anmum Materna
- Low fat dairy products like cheese and yogurt
- Ingredients that are high in calcium, such as anchovies
- Foods that are high in iron, such as meat, poultry, legumes and green leafy vegetables
During the third trimester, pregnant mums need to eat an additional 470 calories on top of their daily diet. But while you might feel hungry, you also feel unable to eat since your little one is growing and pushing on your stomach.
One way to make sure you get the nutrients you need is to eat smaller meals more often throughout the day, keeping in mind the need for a balanced diet. It’s also encouraged to eat food with DHA and Gangliosides, to aid in the development of your growing baby’s brain.
No matter what trimester you’re in, these meal plans are nutritious, healthy and, most importantly, delicious.