sep⁄ oct 2010
singapore h e alth
17
Nutrition
Recipe
Eating for two
Pig trotters in
vinegar sauce
The right nutrients are key during pregnancy and after delivery.
By Jessica Jaganathan
PHOTO: Photolibrary
mothers take the placenta home to eat
during their “confinement”.
While this practice – documented in
Cultural Journeys, a book by SingHealth
nurses – is among the more
unusual, it is common
for Asians to “confine”
new mothers after
a
strength-sapping
delivery. They stay
home for as long as a
month and are given
tonics and other
special food believed
to boost their recovery
and increase lactation.
Both Malay and Chinese mothers take plenty of
herbal concoctions during
their confinement. Chicken
features strongly in Asian cultures because it is believed to be
especially nutritious. Myanmar
people eat roast chicken or chicken
broth. Non-vegetarian Hindus and
Indians also favour chicken, considering it a “hot” food good for recovery. They also believe roasted garlic
increases milk production.
Mothers-to-be are inundated with
advice on what to eat and what to
Water helps carry essential nutrients
through your blood to the baby as well
as prevent bladder infections.
Best taken with a pinch of salt
Myth: “Cooling” food like oranges,
watermelons and peas should be
avoided because women’s bodies
“lose heat” after delivery.
Fact: New mothers should
not avoid food that
can provide
much-needed
vitamin C.
Myth: “Mothers must drink milk to
produce milk.
Fact: To produce sufficient breast milk,
mothers should eat balanced meals
and drink plenty of fluids, such as
water, milk and fruit juices. A healthy
diet of vegetables, fruits, grains
and proteins can provide
women with all the nutrients needed to produce
milk. Calcium can also be
obtained from a variety
of non-dairy food,
like dark green
vegetables, nuts
and fish such as
sardines whose
bones are eaten.
Myth: Breastfeeding mothers have
to eat more to produce enough milk.
Fact: This is not true as even women
on very low-calorie diets can usually
produce enough milk. Mothers should
eat a balanced diet.
Myth: Pregnant mums who eat
more tofu and soya bean products will
have fairer babies.
Fact: Skin colour is
genetic, and no
food can change
a child’s genetic
makeup.
avoid. Pregnant Hindus cut down on milk
and high-protein food to avoid an overly
large baby – and a difficult birth. Filipinos
abstain from coffee and other “black” food
to have fair-skinned babies.
But, said Madam Koay Saw Lan, Head,
Department of Dietetics and Nutrition Services, Singapore General Hospital (SGH):
“Skin colour is genetic. No food can change
the genetic makeup of the child.”
While such practices are rooted in the
knowledge that good nutrition is important
during and after pregnancy, traditional
diets may be inadequate or even harmful.
Indeed, said Mdm Koay, many pregnant
mothers are found to be lacking in calcium,
folic acid, iron and zinc – important nutrients for the healthy development of the
foetus.
“Women need more vitamin C and folic
acid when they’re pregnant. The recommended daily intake of folic acid doubles
during pregnancy because it’s essential for
the development of new cells,” said Mdm
Koay. Folic acid is a vitamin that is found
mostly in leafy green vegetables, salmon
and orange juice. Studies have shown that
pregnant women who consume adequate
amounts of folic acid can significantly
reduce their babies’ risk of being born
with birth defects.
Mothers-to-be need just 300kcal
more than non-pregnant women,
achieved by eating one extra serving
from each of the five food groups
daily, said Mdm Koay. “Quality,
rather than the quantity, is
more important,” she said.
Women
with
dietary
restrictions have to pay particular attention to what they eat.
Pregnant or breastfeeding vegetarians need to eat “quality protein and
reliable sources of vitamin B12”, said Mdm
Koay. She added that it is essential for
vegetarians to use a supplement, and add
fortified food, dairy products or eggs to
their diets to meet the recommended daily
intake of vitamin B12, vitamin D, calcium,
zinc, iron and omega-3 fatty acids. Vegetarians who don’t include eggs or dairy products in their diets may want to consult a
qualified dietitian.
It is equally important that women know
what to avoid. Alcohol, for instance, should
not be consumed by pregnant women as it
is associated with major neurological and
developmental birth defects, said Mdm
Koay, adding that “even moderate drinking
during pregnancy can have behavioural or
developmental consequences”.
Caffeine and food high in fat and sugar
should also be avoided, said Mdm Koay.
She advised against consuming herbs used
in traditional Chinese medicine as insufficient research has been done on their
possible effects.
Serves four
Chinese mothers are given pig trotters
in vinegar sauce to eat after delivery
and during their “confinement”. SGH’s
Department of Dietetics and Nutrition
Services offers this dish as an option on
the hospital’s confinement menu.
Ingredients:
A medium-sized (about 670g) pig trotter
(front preferred), cleaned
60ml sesame oil
80g old ginger, sliced
160ml sweet black rice vinegar
80ml dark soya sauce
80g brown sugar
PHOTOs: alecia neo
After delivery, the midwife
asked the Chinese mother if
she wanted to keep the baby’s
placenta. The reason? Some Chinese
Preparation:
Blanch the pig trotter in boiling
water for a few minutes. Remove
and set aside.
1
2
Heat the sesame oil and fry the
ginger slices until fragrant, making
sure they don’t burn.
3
4
5
Add the pig trotter and fry for
5 minutes.
Stir in the sweet black rice vinegar,
dark soya sauce and brown sugar.
Simmer for 30-60 minutes until the
meat is cooked and tender. Serve
with steamed rice.
Recipe by Mdm Koay Saw Lan, Head,
Department of Dietetics and Nutrition
Services, SGH