Eat healthy during pregnant!

Pregnant is the best time for you to start a healthy way of eating and also practise a healthy lifestyle. Talking about healthy foods are not that easy for us especially Malaysians =) There's so many yummy yummy delicious foods here, right? (agreed!)

Argh..tulis skema2 ni dah rase macam blog pemakanan pulak kan..haha

Sebenarnye i just wanna share some good info that i grab from BabyCenter.com..sebab masa peknen we're always craving for foods..believe me! sampai macam dah tak tau nak makan ape..nak mkn junk food x bole la sebab yang nak makan tu orang yang kat dalam perut tu :) Sian die.. (walaupun i penah jugak terbabas berjunk-food ketika lapar ~ sebab seriously xtau nak makan ape tapi perut lapa oo..)

So aku tepek sebijik2..malas nak alter2 mengikut citarasa sendiri hehe..enjoy reading!

Here are ten tasty foods to try – and five to avoid – all recommended by Heidi Reichenberger, a spokesperson for the American Dietetic Association, and Elizabeth Somer, a registered dietitian and the author of Nutrition for a Healthy Pregnancy: The Complete Guide to Eating Before, During, and After Your Pregnancy.

Healthy "fast foods"

1. Fruit
Grab an apple, banana, pear, orange, or another favorite fruit. Or if you prefer, try those handy little 4-ounce fruit cups, which count as one serving toward your daily recommendation for fruits and vegetables during pregnancy. Choose varieties packed in their own juice rather than in sugary syrup.

2. Raisins
A small (1 1/2-ounce) box provides a little boost of fiber, iron, and potassium while satisfying a sweet tooth.

3. Yogurt
One 6-ounce container of this classic nutritious-and-convenient food can provide 25 percent of your daily calcium requirement, as well as protein and several necessary vitamins and minerals. If the label says "live and active cultures," you'll also get the benefit of probiotics – helpful bacteria that aid digestion and protect your digestive tract.

4. Make-it-yourself trail mix
Add a cup of whole grain cereal to a handful of your favorite dried fruits and nuts (try dried cherries and almonds, or dried cranberries and walnuts). Keep it in a resealable bag in your desk or car for a handy, crunchy snack.

5. Salad bar
Some fast-food restaurants and many grocery stores have salad bars where you can serve yourself practically a whole day's worth of fruits and vegetables. Load up on spinach, carrots, tomatoes, celery, cucumbers, and zucchini. Add nuts, chickpeas, and kidney beans for a protein boost, and top with raisins for iron, fiber, and potassium.

6. Baby carrots
Carrots are full of vitamin A and fiber, and you can find them in single-serving bags. Dip them in hummus or yogurt for an extra dose of nutrition or add a dab of salad dressing for flavor. Look for other prewashed veggies like broccoli, cauliflower, and spinach to make a quick dinnertime stir-fry.

7. String cheese
If you don't know about string cheese now, just wait until your baby is a toddler – this food is likely to become a favorite snack. Low-fat mozzarella sticks are full of calcium, and one stick provides the same amount of protein as an 8-ounce glass of milk.

8. Orange juice fortified with calcium and vitamin D
Just half a cup provides half the daily requirement of vitamin C and about 15 percent of your calcium needs. Grab a juice box (check the labels for maximum fortification) when you're on the go.

9. Whole grain cereal or instant oatmeal
Stash a few single-serving packages in your desk at work for a quick, filling snack. Almost all breakfast cereal is now fortified with essential vitamins and minerals, including folic acid.

10. Fat-free or low-fat cottage cheese
Cottage cheese is a good source of protein and a fair source of calcium. Look for single-serving containers in the dairy section of most grocery stores. Top with fruit or throw in a handful of nuts and dried fruit to make things more interesting.

Foods to avoid

1. Packaged ramen noodles
Read the label: These quick-cooking noodles are packed with salt, fat, and little else.

2. Soda
If you fill up on empty calories and sugar, you won't have any room for more nutritious drinks. Low-fat milk, water, and juice are better choices.

3. Shelf-stable commercial lunches
Sure, they're a quick fix for hunger pangs, but preservatives, salt, and fat make most of them a poor choice. There are some okay packaged lunch options out there, though, so check the labels!

4. Too many frozen prepared meals
There are some good choices out there, but many have astronomical amounts of salt and fat. Instead, pop a potato in the microwave, then top it with cheese and steamed broccoli for a fast, healthy meal. If you can't avoid the occasional frozen meal, look for organic brands that are low in salt and fat.

5. Iceberg lettuce
When it comes to lettuce, choose greens, such as romaine, that are full of fiber, A and C vitamins, folic acid, calcium, and potassium. Iceberg lettuce has only trace amounts of these nutrients.

Ok, my experience?
 
Dalam banyak2 healthy 'fast-foods' tu, aku baru berjaya try Fruits (apple, pisang ~ yang amat sekali sekala), Salad Bar (sekali je kot? :P) and Instant Oatmeal..oh ye fruit juice and raisin baru nak start hari ni :D
 
And, dalam kelima-lima foods to avoid tu..aku hanye berjaya avoid Soda (~ best performance ever) and Iceberg Lettuce (err..sebab memang x makan kot hahaha).. Instant Noodle ade gak terbabas sekali dua sebab lapa sangat sampai tu je yang terfikir nak makan..Shelf-stables commercial lunches a.k.a Fast Foods like KFC, McD, Pizza Hut, Dominos sungguh tak dapat dielakkan..kadang2 macam rasa benda2 tu lagi laju makan daripada nasik kot.. *sigh*
 
Emm..ok i know i'm bad when comes to eating..please improve jamie..improve!!

Baby Oh Baby : 13 weeks

Last Friday was my 3rd check up with Dr. Kham and this time i'm already 3 months pregnant. Which means, my 1st trimester is going to complete after this week ended :)

Congrats, Jamie..and congrats to my baby yang kuat semangat ni.. :)

3rd check up was good..kali ni dah nampak the whole baby's body..Alhamdulillah sangat! daripada kepala sampaila ke kaki..walaupun nampak secara 2D aje tapi baby still looks cute! :D macam2 rase ade..funny ade, terharu pun ade, x percaye pun ade..hehe

Baby is sooo active. Kaki die asyik menendang2 aje tapi for now, I won't feel anything yet..Doc said wait till 5 months, u'll feel the first kick! Can't wait for that moment rasenye. Baby's hand pun asyik bergerak2 and so as the head..and the mouth! haha..Doc cakap die tengah makan :D mesti die tengah makan nasik lemak n jagung yang i ate for breakfast hehe.. Bile tengok die macam tu, terus rase nak jage makan elok2 sebab kesian die..semua die telan aje :D

The only thing, I'm not good with nutricious foods! And the blood test result proved it..huhu..hemoglobin rendah sikit, which is 112 (supposedly 115 ke atas ~ adela range die..x ingat :D) Makanye, kena la makan makanan yang tinggi zat besi macam hati, limpa, kerang, bayam ngn macam2 lagi.. and doc cakap urine ade kotor sikiitttt so kena la makan antibiotik..tatau la takpe ke tak makan antibiotik ni? doc sume bole aje huhu..

Ubat pulak dah tukar..dapat Obimin ngan Kalsium..besaarr la jugak nak dibandingkan ngn Asid Folik aritu hehe..sibbaik la bole telan dengan bantuan air satu dua gelas..

So far, alhamdulillah..moga kesihatan bertambah baik..doa2kan la ye!

it's my 3rd months! :)

alhamdulillah..1st trimester is now completed!

since i dun have enough time to jot down every single moment of my 1st trimester, buat summary sudah lah..haha emm..banyak new experience yang aku discover during this time of pregnancy compared to the one i had previously (yang miscarriage tu)..rase mcm betul2 peknen lah kali nih! haha..

and a repeated question to myself "macam ni ke rasenye orang pregnant?" =D

throughout my 1st trimester - daripada dapat tau pregnant which i was 6 weeks pregnant at that time smpai la sekarang, these are the things that i've experienced myself:
1. Morning Sickness..of course! 
Setelah asyik denga je orang dok cakap morning sickness morning sickness..haa kan da merasa sendiri.. tapi selalunye pening kepala la datang menyerang smpai i can't even sit up straight..kena barinngggg aje..tutup mate. Nak lebih kurang suffer, TIDO!  :) Loya2 tu another thing..merasa jugak asyik nak ter'weekkk' pagi petang siang malam. Tapi Alhamdulillah, muntah2 takde sangat..adela sekali dua kot tu pun xde ape sangat yang keluar.. Sekarang still rase pening + loya tu tapi x sekerap 6-10 weeks masa awal2 aritu..
Solution? Minyak angin Cap Kapax, makan biskut, jangan biar perut lapar.

2. Kepenatan yang amat sangat
huhu..memang penat x tau nak cakap cemane..aktiviti kesukaan which is shopping, skarang x lagi rase macam aktiviti kesukaan..perasaan nak soping tu ade tapi bile jalan2 kejap je dah penat..baik tak payah. Tu yang smpai mase raye aritu tak beli pun baju raye sebab time tu memang x larat sangat..ngn pening kepalanye lagi..tengok orang ramai2 terus xde mood.
Solution? Dok je umah diam2..hehe

3. Sakit belakang
aaa ni mase lebih kurang 10 weeks camtu dah start rase sakit belakang..lenguh!
Solution? Hubby tolong picit2..hehe tapi tak letak minyak la..Wan kate nanti baby lebam kalo letak minyak.

4. Susah tido
Da masuk 3 bulan, asyik terjage malam2 mase tido..sebab badan ni penat. Kejap nak beralih tido mengiring ke kiri, kejap kena terlentang n kejap kena mengiring ke kanan. Tapi orang kate elok la tido beralih2 mase mengandung ni sebab kalo asek tido belah yang same je, nanti sakit pulak belah tu..sebab baby asek duduk kat situ je..
Solution? Layankan aje..kadang2 try selit bantal jugak..

5. Extra discharge
Starting from 6th weeks smpai la sekarang, discharge memang banyak..mase mule2 tu tak tau, risau jugak sebab asyik rase benda keluar je..hehe jap2 check, jap2 check..fobia pasal miscarriage dulu pun ye jugak..tapi bile 1st checkup ngn doc, doc cakap tu normal n suh pakai pantyliner..ohhh lega sket hati nih! hikss..
Solution? Wears your pantyliners :)

6. Sakit kat tulang punggung
Ni baru2 je rase mase cukup 3 bulan...sakit ni datang memang tetibe aje..time nak duduk or nak bangun dari duduk..ingatkan apasal pulak..tanye2 orang2 berpengalaman, katenye tu memang biase..xpe2 next checkup, bole confirmkan ngn doc pulak :)
Solution? Err..gosok2 jela sikit nanti die ilang sendiri..hehe boleh?

7. Selalu nak shi-shi
Heheh..ni common la kot rasenye..secara saintifiknye (cewahh) mengikut pembacaan la..sbb baby makin besar n perut kite akan menekan pundi kencing..makanye asek rase nak tkencing..sekian dari professor izi haji ali, selamat beramaaaa..haha
Solution? Aiii...jangan la tahan2..pegi jela toilet!

8. Susah nak beri-beri
Betul, tak tipu! Sembelit tuhh..2,3 hari baru sekali lepas..tu pun siksa tunggu dalam toilet. Mama kate x bole teran2 sangat so redha jela tunggu ngn penuh sabar..
Solution? Minum jela air masak dengan banyak, makan buah-buahan which aku x buat pun haha..

9. Xde selera makan
Oh lupe pulak nak cite pasal ni..masa awal2 peknen, disebabkan pening+loya tu..selera makan pun ilang sekali..semua makan smua tak kena ngn tekak. Nasik paling susah nak telan..semua lauk pun rase tak kena je..Dah la mase tu puase pulak tu! Time berbuka ok lagi la..tapi time sahur kan kena makan nasik..x makan nasik nanti lapar..tapi makan nasik pun x lalu..beberapa suap dah x bole jalan.. Tapi one day tu, hubby belikan Ayam Penyet Ria..before berbuka, bau ayam+nasik tu macam dah loya2 je..time berbuka, try2 makan sket2..aaa x sangke2 boleh pun! hihih..banyak jugak la makan time tu..hubby pun heppi tengok wife die lalu makan..hiks :) selera internasionaalll la pulak kan!
Solution? Try n error saje makanan yang terlintas kat kepala..kot2 la bole bukak selera tu! Tapi perasan jugak yang bile makan benda yang masin+pedas sket, baru terbukak selera tu..yang tak sedap, tawar n x cukup rase konpem tak bole masuk punyeee...

Emm..tu jela kot setakat ape yang diingat..hehe nanti smbung lagik!