Essential Nutrients for Pregnancy

• Folic acid (vitamin B9): Needed from pre-conception through early pregnancy to reduce neural tube defects. Supplement 400–800 mcg daily and eat leafy greens, beans, and fortified cereals. (MOH Singapore, WHO)
• Iron: Needed for increased blood volume and to prevent anaemia. Include red meat, chicken, fish, spinach, and iron-fortified bread/cereals. Pair with vitamin C-rich fruits (orange, guava) to boost absorption.
• Calcium: Supports baby’s bones and teeth. Have 2–3 servings/day from milk, yogurt, cheese, tofu, and small fish with bones (ikan bilis, sardines).
• Protein: Needed for growth of maternal and fetal tissue. Include lean meats, poultry, fish, eggs, soy, beans, and lentils.
• Omega-3 fatty acids (DHA): Support baby’s brain and eye development. Found in oily fish (salmon, sardines, mackerel); aim for 1–2 servings of low-mercury fish weekly (HPB SG).
• Fibre: Helps prevent constipation. Choose wholegrains, vegetables, fruits, and legumes daily.

Safe & Healthy Hawker Food Choices

Hawker food can be part of a healthy pregnancy diet if you choose wisely, balance portions, and watch food hygiene. Here are pregnancy-friendly local options:

• Protein-rich meals: Fish soup with rice, sliced chicken porridge, yong tau foo (choose less fried items), thunder tea rice with tofu.
• Iron-rich dishes: Beef hor fun, mee soto with shredded chicken, mutton soup (in moderation).
• Calcium sources: Tau huay (soya beancurd), ikan bilis toppings, milk-based desserts (opt for less sugar).
• Vegetable-heavy options: Economic rice with 2–3 vegetable sides and one lean protein; chap chye with brown rice.
• Healthy snacks: Fresh cut fruit, steamed bao, chwee kueh (in moderation), wholemeal kaya toast with low-fat milk.

Food Safety Tips (Very Important in Singapore’s Climate)

• Only buy from licensed, clean hawker stalls (look for NEA “A”/“B” hygiene grades).
• Eat food while it’s hot; avoid food that has been sitting out.
• Avoid raw or undercooked seafood (oysters, sashimi, half-boiled eggs) and unpasteurised milk/cheese.
• Limit high-mercury fish (shark, swordfish, king mackerel, tilefish); choose salmon, sardines, threadfin (ngoh he), or tenggiri instead.
• Wash fruits and vegetables thoroughly.

Foods to Limit During Pregnancy

• Caffeine: Keep below 200 mg/day (about 1–2 cups of kopi or teh). Opt for decaf if possible.
• High-sugar foods: Minimise sweet drinks, desserts, and bubble tea to reduce gestational diabetes risk.
• High-salt dishes: Cut back on very salty hawker foods (bak kut teh broth, instant noodles, luncheon meat).
• Alcohol: Completely avoid during pregnancy.

FAQ

1) Can I still eat hawker food during pregnancy?

Yes, but choose freshly cooked, lower-fat dishes with vegetables and lean proteins. Avoid raw seafood and ensure food hygiene is good. Balance hawker meals with home-cooked meals to manage salt and oil intake.

2) Do I need to eat for two?

No—pregnancy only requires a small increase in calories (about +300 kcal/day in the 2nd and 3rd trimesters). Focus on nutrient quality, not quantity.

3) Is bubble tea or kopi safe?

Bubble tea is fine occasionally but is high in sugar. For kopi or teh, limit to 1 cup/day to stay under the recommended caffeine limit (200 mg/day).

4) What supplements should I take?

Folic acid and iron are typically recommended, and some doctors may advise calcium or DHA supplements. Always follow your doctor’s advice before starting supplements.

5) Are tropical fruits safe?

Yes. Most local fruits (papaya, banana, guava, mango, pineapple) are safe in moderation. Avoid unwashed fruit or juices from unlicensed stalls.

Scientific & Professional Sources

• Health Promotion Board Singapore — Pregnancy Nutrition
• Ministry of Health Singapore — Dietary Guidelines for Pregnant and Lactating Women
• World Health Organization (WHO) — Recommendations on antenatal care for a positive pregnancy experience
• American College of Obstetricians and Gynecologists (ACOG) — Nutrition During Pregnancy