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Food diarist: Ms Jessica Flowers
Age: 30
Height: 1.64m
Weight: 69kg
Occupation: Training officer for Girl Guides Singapore
Challenge: Ms Flowers is 11 weeks' pregnant
Dietitian: Ms Nehal Kamdar
Weight detox programme coordinator: Dr Yeak Hwee Lee
| FRIDAY
Breakfast: Bowl of cornflakes with half a cup of milk
Snack: Two slices of toast with Marmite
Lunch: Can of minestrone soup and three slices of bread
Snack: One orange, one apple, and a chocolate and vanilla ice cream cone
Dinner: Four slices of take-away pepperoni pizza
Food cheat: Drank Ribena with soda throughout the day
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SATURDAY
Breakfast: Bowl of cornflakes with half a cup of milk
Snack: One banana and one orange
Lunch: Three pork sausages and four slices of bread
Snack: Small portion of cheese with three pickled onions
Dinner: Homemade mince beef patties, salad and chips
Food cheat: Drank fruit juice throughout the day
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SUNDAY
Breakfast: Bowl of cornflakes with half a cup of milk
Snack: Two slices of toast with Marmite, and one apple
Lunch: Two English muffins with melted cheese and mushrooms
Snack: One starfruit
Dinner: Chicken simmered in homemade BBQ sauce, chips, frozen peas, carrots and sweetcorn
Food cheat: Had lemon barley squash rather than plain water throughout the day
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The analysis and consultation
Ms Flowers: I think I eat quite healthily but it would be nice to know if I'm eating right for my baby.
Dr Yeak: Any problems so far?
Ms Flowers: I just feel constantly sick, although I don't actually vomit.
Dr Yeak: Most women feel sick in their first trimester.
Ms Flowers: I end up leaving food on my plate. I used to eat salad for lunch every day, but I don't feel like eating it much any more and I don't know why.
Dr Yeak: Try eating light, frequent meals to ease nausea. What was your pre-pregnancy weight?
Ms Flowers: I think it was around 66kg.
Dr Yeak: For a Caucasian, you were within the healthy range with a BMI of 24.5. You should look at putting on 11 or 12kg in pregnancy, so 1-2kg in your first trimester, 3-5kg in your second trimester and 5-7kg in your last trimester. You've already put on 3kg in your first trimester.
Ms Flowers: I used to go swimming every day but I've been very tired lately.
Dr Yeak: Your exercise should be based on what you did before you got pregnant. So continue with what you were doing, provided there are no complications. Follow your body. If you feel tired, take a rest. If not, go ahead and exercise.
Ms Flowers: I'm taking folic acid now, but should I continue throughout the pregnancy?
Dr Yeak: In the first trimester, folic acid is important because that's when all the baby's major organs are formed. Once you are past the first trimester, you can move on to a prenatal multivitamin. Everything forms in the first trimester - you have a mini baby already.
Ms Kamdar: You don't drink just plain water?
Ms Flowers: I get bored with it, so I add a bit of Ribena.
Ms Kamdar: That contributes to weight gain. You were in a healthy range before your pregnancy but gained quite a bit of weight in your first trimester. Ribena and ice cream contain sugar, and chips and sausages are high in fat. If you don't like plain water, try herbal teas. They give flavour without the calories.
Ms Flowers: I did eat more healthily before I was pregnant, but the nausea lasts all day.
Ms Kamdar: Are there any foods that trigger the nausea?
Ms Flowers: It gets worse near mealtimes. I seem to feel sicker when I'm hungry.
Ms Kamdar: Try sucking sugar-free sweets and avoid heavy meals. Aim for six small meals a day. Keep a jar of crackers beside your bed and before you get up in the morning, have one or two. Is your appetite affected?
Ms Flowers: I can't take rich foods like Italian sauces, but I don't feel nauseous after I've eaten.
Ms Kamdar: My major concern is weight gain because you'll have more to lose at the end of the pregnancy. I don't want you to lose weight right now, but slow down.
Pregnant women only need an extra 300 calories a day, which translates to two slices of bread and a slice of cheese. Aim to put on 200 to 300g a week now, so that you only put on 12kg in total. Cut down on fat and refined carbohydrates.
Raffles Hospital has a selection of weight management and weight detox programmes. For information or an appointment, call 6311-1111 or e-mail enquiries@rafflesmedical.com
If you'd like to take part in our food diary, write to us at sthealth@sph.com.sg. Do make sure to include your full name, age, occupation and contact number. Please do include a picture of yourself if you can.
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