What to Eat During Pregnancy: A Singapore Hawker Guide

A healthy pregnancy diet in Singapore does not need special superfoods. Aim for balanced plates built on the Health Promotion Board’s My Healthy Plate idea: half vegetables and fruit, a quarter wholegrains, a quarter protein. On top of that, pay extra attention to five nutrients: folate, iron, iodine, DHA (omega-3) and calcium.

The good news is that many hawker favourites fit the bill with a few tweaks. Here is what to prioritise, where to find it, a sample day of eating, and how much weight gain to expect.

How much more do you actually need to eat?

“Eating for two” is a myth. In the first trimester you generally need no extra calories. Singapore guidance suggests roughly an extra 370 kcal a day in the second trimester and about 480 kcal a day in the third. That is about one extra small meal or a couple of healthy snacks, such as a bowl of sliced fish soup or a wholemeal sandwich and a glass of milk, not double portions.

The five key nutrients and where to find them

Folate (folic acid)

Folate helps prevent neural tube defects such as spina bifida, which develop in the first weeks of pregnancy. Doctors recommend a daily folic acid supplement (commonly 400 micrograms, but some women need a higher dose, so follow your doctor’s advice) from before conception through the first trimester. Food sources include dark leafy greens like spinach, kai lan and chye sim, as well as beans, lentils (dhal), oranges and fortified cereals.

Iron

Your blood volume increases a lot in pregnancy, and anaemia is common. Good sources are lean red meat, chicken, fish, eggs, tofu, tau kwa, beans and dark green vegetables. Pair plant sources with vitamin C (a slice of orange or guava after your meal) to help absorption, and avoid drinking tea or coffee with iron-rich meals. Your doctor may prescribe an iron supplement if your blood count is low.

Iodine

Iodine supports your baby’s brain development and thyroid function. Sources include seafood, milk, eggs and iodised salt. Many prenatal vitamins include iodine; check the label, and do not take seaweed or kelp supplements, which can contain far too much.

DHA (omega-3)

DHA is important for the baby’s brain and eyes. The best source is oily, low-mercury fish such as salmon, sardines, mackerel (the small Pacific type, not king mackerel) and saba. Aim for two to three servings of fish a week. If you do not eat fish, ask your doctor about a DHA supplement.

Calcium

Calcium builds the baby’s bones and protects yours. Sources include milk, yoghurt, cheese, calcium-set tofu, soya milk with added calcium, ikan bilis and canned sardines with bones, and green leafy vegetables. Aim for around two to three servings of dairy or calcium-rich alternatives a day.

Hawker-friendly picks

You do not need to cook every meal to eat well. These are generally good choices, freshly cooked and served hot:

• Sliced fish soup with extra vegetables and rice or bee hoon: lean protein, low in oil.
• Yong tau foo (soup, not fried): pick tofu, vegetables, fish balls and eggs.
• Economy rice: one protein, two vegetables, and ask for less gravy.
• Chicken rice (roasted or steamed) with extra cucumber and a side of vegetables; choose plain rice sometimes to cut oil.
• Thosai or chapati with dhal: fibre, folate and protein.
• Nasi padang or mixed rice with ikan bakar, sayur lodeh and tempeh.
• Tau huay (soya beancurd) with less syrup, or unsweetened soya milk.
• Fruit stalls: papaya (ripe), guava, oranges, watermelon and apples. Wondering about the king of fruits? See eating durian while pregnant.

Some dishes need more care, such as raw cockles in char kway teow or runny half-boiled eggs. See our list of foods to avoid during pregnancy for the full rundown.

A sample day of eating

Drink plenty of water throughout the day, especially in Singapore’s heat. Cut back on bubble tea, kopi with condensed milk and other sugary drinks, which add a lot of sugar with little nutrition. If you find yourself craving sweet drinks, our guide to pregnancy cravings and healthy swaps has ideas.

Pregnancy weight gain: what is healthy?

How much weight you should gain depends on your pre-pregnancy body mass index (BMI). Commonly used ranges, which Singapore hospitals also refer to, are:

Your doctor may use slightly different targets, especially as Asian BMI cut-offs are lower. Most gain comes after the first trimester, often around 0.5 kg a week. Focus on the quality of your food and gentle activity rather than the scale, and ask your doctor or a dietitian for a personal target.

Special situations

Gestational diabetes

If your glucose test shows gestational diabetes, you will be referred to a dietitian. Typically this means spreading carbohydrates across smaller meals, choosing wholegrains, and avoiding sweet drinks. Our guide to pregnancy scans and tests explains how screening works.

Vegetarian or vegan diets

These can be healthy in pregnancy with planning. Pay attention to iron, vitamin B12, iodine, calcium and DHA, and ask your doctor about supplements.

Nausea in early pregnancy

If you can only manage crackers and porridge for a few weeks, that is okay. Keep taking your folic acid and return to balanced meals as nausea eases. Our first trimester guide has more tips.

The bottom line

Eat a variety of vegetables, fruit, wholegrains and protein; take a prenatal vitamin with folic acid and iodine; include low-mercury fish two to three times a week; and get enough calcium and iron. Choose freshly cooked hawker food, go easy on sugar and oil, and let your doctor guide supplements and weight gain. HealthHub has more on eating well in pregnancy, and our pregnancy nutrition hub brings all our food guides together.