First Trimester Diet Guide

The first few weeks of your pregnancy is an exciting time for the entire family. Expect your relatives and family members to flood you with tips about how make the nine-month journey stress free and healthy, but they will also be giving you various tips of what you should and shouldn’t eat.

Balanced Meals

You do not just eat for two people, but you have to eat right; that means maintaining the right balance of essential vitamins and minerals that will keep you and your baby healthy. During the first trimester, you will have to increase your daily intake of certain food groups. For example, pregnant women will be advised to take more food rich in iron, calcium, zinc, folate, and fiber. Generally, you should have 3 to 5 servings daily of vegetables; 3 to 4 servings of fruits daily; 3 daily servings of dairy; 2 to 3 servings daily of protein; and 3 servings daily of whole grains.

Know Your Food

When it comes to fruit, always go for fresh although canned, frozen, and juices are also fine if there are no alternatives. You must, however, include at leas one citrus fruit in your diet. For vegetables, increase your intake of leafy greens and make sure they are always fresh from the market. Good dairy sources can come from milk, cheese, yogurt, and fortified soy milk. Get your daily dose of whole grains in the form of cereals, crackers, and bread, while healthy protein should come from lean meat, fish, poultry, seeds, nuts, and lentils.

Don’t Eat More

The point is to increase the essential vitamins and minerals, not increase the serving of each meal. You will not be needing the extra calories until later in your pregnancy, but you will need more folic acid, protein, and vitamins A and D on your first trimester. Supplements can help augment your diet but consult your doctor first before taking any vitamins or medications during pregnancy. Stay within the daily recommended allowance and use only the products recommended by your doctor.

Extra Calories

You will need a slight increase of your caloric intake, but you should be careful where you get it from. Ideally, pregnant women will need an extra 300 calories, but this can change depending on your current health condition. You should also look for food rich in complex carbohydrates along with fiber to avoid tummy issues. The best sources for carbohydrates are legumes, beans, pasta, whole wheat bread, and vegetables.

Colorful Diet

The best indication that you are eating healthy is by looking at the variety of colors on your plate. Have as many greens, yellows, and reds when it comes to vegetables. For fruits, pick citrus, avocado, banana, apple, watermelon, mango, and grapes. Most seafood are fine if you do not have allergies, but you need to cut down on deep sea fish like shrimp, king mackerel and sword fish. You should also avoid anything raw or undercooked, soft cheeses, raw sprouts, non-pasteurized milk, caffeine, and sweetened beverages. If you are feeling nauseous and don’t like the food set before you, pick tummy-friendly food that will not give you diarrhea.

Foods that Will Boost Your Brainpower

Healthy eating has an impact on your mental and physical wellbeing. It should not be ignored and disregarded. Fortunately, many Singaporeans see the importance of healthy food especially in their mental wellbeing. You should know that the brain needs nutrients like muscles and hearts. There are many foods here in Singapore that can keep your brain well.

1ghk-grains-mixed-grains-lgn

So, what are these foods? Here are some foods that will surely boost your brainpower:

  • Whole grains: Your body needs energy for it to function well. Your brain also needs energy. You have to know that the ability of the brain to focus and concentrate lies from the steady supply of energy which is in the form of glucose. You can give steady supply of energy to your brain by consuming whole grains.
  • Oily fish: For sure you are familiar with essential fatty acids. These acids can play a big part on your brain function. You can get these acids from linseed oil, soya beans and oily fish. Oily fishes include salmon, herring, mackerel and trout.
  • Blueberries: Blueberries are widely available. According to a study conducted by Tufts University, blueberries can help improve short term memory loss.

blueberries-in-hand-shutterstock_8400148

  • Tomatoes: Tomatoes are famous for its lycopene. Lycopene is so powerful that it can protect the brain’s cells from radical damage which usually happens in the development of dementia.
  • Blackcurrants: Blackcurrants contain vitamin C which increases one’s mental agility.
  • Broccoli: Broccoli is the best source of vitamin K. For your information, vitamin K is famous to improve cognitive function which will lead to an improved brainpower.
  • Pumpkin seeds: Pumpkin seeds are known for its zinc contents. Zinc is important in augmenting thinking and memory skills. A handful of these seeds are enough for the day.
  • Nuts: Among the foods mentioned in this article, perhaps the most famous is the nuts. Nuts are good source of vitamin E. Vitamin E can particularly help in averting cognitive decline. Apart from nuts, vitamin E is also found in asparagus, seeds, olives and brown rice.

There are many foods that you can consider to nourish your grey matter. If you are not satisfied, you can always opt for supplements. If you think that your diet is unbalanced, you have to look for ways to neutralize it. You can always consider multivitamins and mineral complex supplements. Do not forget about the omega-3 fatty acid too.

If you are thinking of these supplements, it is crucial that you seek the advice of your doctor first. Do not take medications that you are not sure of because it might harm you instead of boosting you.

8333516-varieties-of-nuts-peanuts-hazelnuts-chestnuts-walnuts-cashews-pistachio-and-pecans-food-and-cuisine

Foods for Weight Gain

Many Singaporeans are particular about losing weight but there are others who are looking for the opposite. It is safe to say that not all people here in Singapore are seeking to lose weight. There are others who will do anything just to gain some weight for health purposes. If you have this kind of dilemma, you have come to the right place.

woman-eating-healthy-on-the-go

You have to make sure that you gain weight the healthy way. It is true that you can gain weight easily by simply eating fries and drinking soda all day but then your body will surely suffer the costs of poor diet. If you want to be safe and sure, you can always hire nutritionists. These people can help you with your food choices. Here are foods your nutritionist would likely to recommend:

  • Potatoes: People who are trying to lose weight cut back carbohydrates. So, the first thing that you should do is add carbohydrates. The key here is to choose carbs that have more nutritional value. Potatoes are great choice because they are overloaded with the things that you need to put on some weight like fibre, protein and vitamin C.
  • Lean red meat: You will surely enjoy lean read meats when you are trying to gain weight. You can have meats many times a week but be careful not to overdo it because it can cause health risks.
  • Fruits: If you love tropical fruits, you will be glad to know that it can help you in gaining weight. You have to eat bananas, mangoes, papayas and pineapples. These fruits are full of sugars which will help you gain weight. You can blend it if you want or eat it raw.

article-1358523-0D41E59E000005DC-226_468x338

  • Whole wheat bread: You can start with eating whole wheat bread if you really want to gain some weight. You have to be sure though that you are eating healthy breads. The best bread is the whole grains. As much as possible, avoid white breads. Whole grain contains fibre and other minerals that can help you.
  • Cheese: Cheese is a favourite of many because it can go with almost any dish. Cheese contains high in fats which is better for people who are trying to gain weight. The good thing about cheese is that it comes with delicious flavours so you can pair it with anything.

There you go. These foods can be found easily so you do not have excuses not to consider it. The most important thing here is to be serious about this. You have to be firm when you want this for it to be successful.

8775086-various-types-of-cheese