This month is the holy month for our Muslim readers. The Malaysian Dietitians' Association has posted 5 practical tips suitable for health conscious Malaysians observing the Ramadhan month http://dietitians.org.my/health-information/food-nutrition/5-tips-to-survive-the-ramadan-bazaars/
For pregnant mommies, the Babycenter has had good articles for moms wondering whether she shall be fasting during this month too. http://www.babycentre.co.uk/a1028954/fasting-in-pregnancy
I have friends and patients who would like to try fasting. If one has gotten the green light from her gynecologist to do so, I would like to still add the following tips for Malaysian pregnant mommies, especially those who need to fight the traffic to work or home.
1. Morning Sahur: A meal not to be skipped but you shall try to skip the caffeine.
Have a meal that is satisfying and sustainable, usually this meal comprises of high fibre cabohydrate and is balanced with protein and healthy fat. It also shall contain enough fluid that is caffeine free.
Working pregnant mommies might be too tired to prepare a wholesome meal. Try the following few recipes that can be prepared in lesser than 10 minutes.
a. In a saucer, boil 2 cup of water. Add in 1/2cup quick oat + 1 egg + 2tbp miso paste + 1/2 cup frozen spinach.
b. Multi-grains club sandwich with blanched spinach, poached eggs, sliced cheese, spread with 2-3tsp of soft margarine,
For a drink that may be prepared the night before for a few meals, mix yogurt + fruit sorbet + low fat milk, to make a high calcium, high protein and high fiber shake. Adding 1-2 tablespoon of oat/soy powder before serve will make this drink very filling and releases the energy slowly.
2. Breaking Fast at Iftar: a mug of yogurt drink to break fast, followed by two small snacks/meals especially for those who are having early satiety.
A calcium rich yogurt or milk mixed with fruit juice is a great combination to provide instant re-hydration and ensure sufficient calcium and fiber intake for the day. You can also take a few nuts during this time to get in more protein, folic acid and energy.
For your another two meals before going to bed, take a well balance diet as you would during normal timing. However, control the portion to avoid discomfort. Also, you might want to avoid food that may cause indigestion such as deep fried food, high santan food, and animal fat found in poultry skin and visible cuts.
Throughout the day, remember that you shall listen to your body and senses. Break the fast whenever you need to.
Throughout the month, do watch your weight gain, which is a reflection of your baby's growth. For pregnant moms with diabetes, please consult your doctor/ diabetes nurse/ dietitian for a personal plan, if you wish to fast.
For pregnant mommies, the Babycenter has had good articles for moms wondering whether she shall be fasting during this month too. http://www.babycentre.co.uk/a1028954/fasting-in-pregnancy
I have friends and patients who would like to try fasting. If one has gotten the green light from her gynecologist to do so, I would like to still add the following tips for Malaysian pregnant mommies, especially those who need to fight the traffic to work or home.
1. Morning Sahur: A meal not to be skipped but you shall try to skip the caffeine.
Have a meal that is satisfying and sustainable, usually this meal comprises of high fibre cabohydrate and is balanced with protein and healthy fat. It also shall contain enough fluid that is caffeine free.
Working pregnant mommies might be too tired to prepare a wholesome meal. Try the following few recipes that can be prepared in lesser than 10 minutes.
a. In a saucer, boil 2 cup of water. Add in 1/2cup quick oat + 1 egg + 2tbp miso paste + 1/2 cup frozen spinach.
b. Multi-grains club sandwich with blanched spinach, poached eggs, sliced cheese, spread with 2-3tsp of soft margarine,
For a drink that may be prepared the night before for a few meals, mix yogurt + fruit sorbet + low fat milk, to make a high calcium, high protein and high fiber shake. Adding 1-2 tablespoon of oat/soy powder before serve will make this drink very filling and releases the energy slowly.
2. Breaking Fast at Iftar: a mug of yogurt drink to break fast, followed by two small snacks/meals especially for those who are having early satiety.
A calcium rich yogurt or milk mixed with fruit juice is a great combination to provide instant re-hydration and ensure sufficient calcium and fiber intake for the day. You can also take a few nuts during this time to get in more protein, folic acid and energy.
For your another two meals before going to bed, take a well balance diet as you would during normal timing. However, control the portion to avoid discomfort. Also, you might want to avoid food that may cause indigestion such as deep fried food, high santan food, and animal fat found in poultry skin and visible cuts.
Throughout the day, remember that you shall listen to your body and senses. Break the fast whenever you need to.
Throughout the month, do watch your weight gain, which is a reflection of your baby's growth. For pregnant moms with diabetes, please consult your doctor/ diabetes nurse/ dietitian for a personal plan, if you wish to fast.
This post was first published on 02/07/2014
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