Continued from previous page​

An expecting mother should have a balanced diet consisting a variety of food from the four food groups such as:

  • Rice and alternatives
  • Fruits
  • Vegetables
  • Meat and alternatives

The Department of Nutrition and Dietetics at KK Women's and Children's Hospital (KKH), a member of the SingHealth group, provides a recommended pregnancy dietary guide and shares more about weight gain during pregnancy.

Recommended pregnancy dietary guide

​Food ​Recommended Number of Servings ​Example of 1 Serving ​Remarks
​Rice and alternatives ​6 - 7
​2 slices bread
3 pieces of chappati
1 medium potato
1 cup oats/cereal
​Fruits ​2
​1 wedge papaya/honeydew
1 small apple/orange/pear
​Vegetables ​2 ​¾ mug (100 g) cooked vegetables ​Include at least
1 green leafy vegetable daily
​Protein ​2
​1 medium drumstick
100g (1 palm-sized piece) lean meat/fish
1 egg = 1/3 serving
¾ cup cooked beans/lentils
2 small squares beancurd
​Limit egg yolks to 4 a week if you have high cholesterol levels
​Milk and alternatives ​2 - 4
​1 cup milk or high-calcium soybean milk
2 slices cheese
1 small tub yoghurt
​Choose low-fat or non-fat dairy products


Weight gain during pregnancy

Mothers should not gain excessive weight during pregnancy. During pregnancy, an additional 300 calories per day is required. You can obtain the additional 300 calories from any one of the following :

  • 2 slices of bread with cheese and margarine
  • ½ extra bowl of rice for lunch and dinner
  • 1 chicken curry bun and 1 bowl beancurd dessert (tauhuay)

It is however not necessary to calculate your calorie intake per day. Use your weight gain as a guide. Pregnant women should aim for an average of 0.5kg a week during the second and third trimesters for a total weight gain of 9 - 13 kg. However, if you were overweight before your pregnancy, you should only gain 6 - 9 kg.

Tips to prevent excessive weight gain during pregnancy

To prevent excessive weight gain, you should:

  • Limit sugary foods such as sweets and sweetened drinks
  • Reduce fat intake by eating less fried foods, chocolate and kuehs
  • Reduce fat intake by removing the skin and fat on poultry, removing fat from meat before eating
  • Opt for soup noodles instead of fried noodles
  • Select healthier cooking methods such as boiling, steaming or grilling instead of deep frying 

See the previous page to learn what food groups and nutrients are vital for a healthy pregnancy.

Ref: M19