17 Feb 2018 (5w): Food to eat more and eat less

I mentioned on my travel page that I had a family trip this CNY.
https://travelingfrommalaysia.blogspot.com/2018/02/bangkok-thailand-cny-2018-celebrations.html

While waiting sisters enjoying their massages, I am slowly accepting that I am pregnant, and start checking what foods that are good for me and the little one inside the womb.

In fact, pregnant women can eat everything, but keep in moderation.

Here are several foods doctor asked to minimise and keep to the moderate amount.

	First trimester	Second trimester	Third trimester
Pineapple - contains the enzyme bromelain, which will bring on labour if pregnant women eat a lots.	Minimise	Minimise	Minimise
Shark - high in mercury, which can be toxic to the nervous system, immune system and kidneys.	< 2 times a month	< 2 times a month	< 2 times a month
Swordfish - high in mercury, which can be toxic to the nervous system, immune system and kidneys.	< 2 times a month	< 2 times a month	< 2 times a month
King mackerel - high in mercury, which can be toxic to the nervous system, immune system and kidneys.	< 2 times a month	< 2 times a month	< 2 times a month
Tuna - high in mercury, which can be toxic to the nervous system, immune system and kidneys.	< 2 times a month	< 2 times a month	< 2 times a month
Sashimi - not cooked, which can cause several infections such as Listeria.	From clean and trusted places	From clean and trusted places	From clean and trusted places
Coffee - has caffeine, which will limit fetal growth and cause low birth weight.	< 200 mg a day	< 200 mg a day	< 200 mg a day
English Tea / Green Tea / Oolong Tea - has caffeine, which will limit fetal growth and cause low birth weight.	< 200 mg a day	< 200 mg a day	< 200 mg a day
Alcohol - impact baby's brain development.	Avoid	Avoid	Avoid

Here are foods recommended to eat when pregnant.

	First trimester	Second trimester	Third trimester
Yogurt - contains high calcium and probiotic bacteria.	*	*	*
Milk - contains calcium.	*	*	*
Pea - rich in folate .	*
Beans - rich in folate.	*
Soybean - contains protein, calcium and magnesium.	Moderation
Peanuts - high in fat.	Moderation
Walnut - contains omega-3 fatty acids	*	*	*
Sweet Potato - rich in vitamin A	*
Cooked Salmon - rich in essential omega-3 fatty acids and vitamin D.	*	*	*
Cooked Egg - contains protein, many vitamins and minerals.	*
Broccoli - contains fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.	*	*
Kale - contains fiber, calcium, vitamin C, vitamin K and vitamin A.	*
Spinach - Rich in vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C.	*	*	*
Pork - contains protein, iron, choline and other B-vitamins.	*	*	*
Chicken - rich in protein.	*
Fish liver oil - rich in essential omega-3 fatty acids.	*
Berries - contain water, carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds.	*	*	*
Whole Grains - contains fiber, plant compounds, vitamin B and magnesium.	*
Avocado - rich in monounsaturated fatty acids, fiber, folate and potassium.	*
Dried fruit - contains fiber and various vitamins and minerals.	*
Almond - contains Calcium, Riboflavin, Folate, Iron, Copper, Manganese, Magnesium, Fiber, Proteins and Omega-3.	Moderation	*
Fresh fruit - prevent constipation.		*	*
Water - to stay properly hydrated.			*
Orange / Orange juice - rich in folate	*
Red dates - smooth labor			6 dates a day in the 9th month