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I am malay with chinese husband, mommy for my precious darling Dhiya Alexander , princess Daisy Amelia and Dahlia Arianna.
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Thursday, March 29, 2012

Diet seimbang untuk ibu hamil

  1.     Makan hidangan kecil setiap 4 jam [anda tidak lapar, tetapi bayi anda mungkin lapar].
  2.  Avoid processed snack instead gantikan dengan buah-buahan segar.
  3. Makan diet yang sihat :

ü  Grains : 6 to 8 ounces a day bersamaan
·         a slice of bread or half a bun,
·         1 small corn or flour tortilla,
·         1 cup of ready-to-eat cereal, or
·         1/2 cup of cooked cereal, rice, or pasta.
[For at least half of your daily grains, choose whole grain varieties like whole wheat bread or brown rice. Whole grains contain the most fiber, vitamins, and nutrients]
ü  Fruits : 2 cups a day
·         Vary the color of the fruit you eat and choose fresh over canned
ü  Vegetables : 2 1/2 to 3 cups a day
·         As with fruit, fresh is best for fiber and vitamins. For maximum nutrition, vary the color of the vegetables you choose. Broccoli, for example, is packed with folate, calcium, and B vitamins. Sweet potatoes provide vitamin A, vitamin C, and fiber.
ü  Meat and beans :  5 1/2 to 6 1/2 ounces a day
·         Take about 2 servings that are each the size of a deck of cards. Choose lean meat and limit fish to 12 ounces per week. (More than that may expose your baby to harmful levels of mercury.
ü  Milk, Yogurt and Cheese : 3 cups a day
·          A cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese.
ü  Oils :  6 to 8 teaspoons a day
·         The best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds, and olives. Note: Avocado is a fruit but most of its calories come from fat, so it's included in the oils category.




Tips:
  • Write as you eat.  Contoh table untuk keep track apa yang di makan di sini Pregnancy-Food-Journal  
  • Contoh menu diet seimbang untuk ibu mengandung: 


 contoh food journal








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