Meal Review & Nutrition

SOURCES

  • Protein
    • Beef, chicken, eggs, mung beans, chirimenjako, milk
    • Sukiyaki
  • Calcium
    • milk, cream cheese, small fish
  • Fiber & Folate
    • mung beans, moyashi, kimchi
    • Folate/vitamin B9:
      • cell growth, DNA formation, and blood cell production
  • Antioxidant
    • eggplant (anthocyanin – purple), watermelon (lycopene, beta-carotene — for immunity), carrot (beta-carotene)
    • beta-carotene
      • provitamin A / vit A precursor
  • Vitamins
    • watermelon (provit A, C, smaller amount of B), beef (B12)
  • Iron
    • Heme:
      • Beef (e.g., sukiyaki, gyuudon)
    • Non-heme:
      • Eggs
  • Choline
    • scrambled eggs (egg yolk), sukiyaki (beef)
  • Potassium
    • watermelon
  • Probiotics
    • kimchi, yogurt, nattou
    • for immune health
  • Need more intake
    • green/yellow vegetables
    • vegetables in general
      • mini tomatoes
      • steamed broccoli
      • okra
      • sliced cucumber
      • cabbage
    • fat from plant-based sources
      • steady energy and fetal development (support the baby’s neural development)
      • sesame oil, olive oil, or some avocado/tahini/peanut butter
    • iron boosters
      • vitamin C-rich fruits or leafy greens
      • to improve absorption from non-heme sources

PAIRING IDEA

Vit C: kiwi, orange, or strawberries

To boost (non-heme) iron absorption, by combining with vitamin C (ps: avoid calcium intake, e.g., milk & yoghurt, at the same time with the meal)

  • Scrambled eggs + orange juice

  • Scrambled eggs + toast + kiwi slices or a small fruit salad

  • Mung bean porridge + chopped bell peppers on the side

  • Grilled chicken + steamed broccoli with a squeeze of lemon

  • Bibimbap with lots of spinach + red bell pepper strips –> spinach (NHI) + bell pepper

  • Smoothie with banana + strawberry + orange juice –> to be eat with NHI; banana: nutritious base for smoothie (balances flavors & adds energy)

INGREDIENTS HIGHLIGHTS

🍆 Eggplant (Nasu)

Eggplant is underrated! While not high in vitamins, it has:

  • Nasunin, a purple antioxidant (anthocyanin) good for brain health

  • Mild fiber content

  • Very low calories → gentle on the stomach during low-appetite days
    Fun fact: The skin is where most nutrients and antioxidants live. So if you’re cooking it soft, it’s good to leave the skin on!

🍉 Watermelon

Besides being deliciously refreshing:

  • High water content (over 90%) → great for hydration!

  • Contains lycopene, an antioxidant also found in tomatoes

  • Vitamin C, beta-carotene, and small amounts of B vitamins

  • Gentle on digestion, low-calorie

  • Natural sugars can support energy without harsh spikes

  • (potassium)
🥚 Scrambled Eggs & Sukiyaki

Both excellent sources of:

  • Choline (important for baby’s brain development)

  • High-quality protein

  • Iron & B12, especially from red meat

🥬 Kimchi

  • Probiotics → great for gut health

  • Depending on how spicy/salty it is, it’s good to watch portions

  • Contains vitamin C, vitamin K, and lactic acid bacteria

  • Could support digestion and immune health, especially helpful during pregnancy

🥯 Cream Cheese + Shokupan

  • Easy-to-eat pairing for low-appetite days!

  • Cream cheese: calcium + fat + a little protein

  • Shokupan: energy, but lacks fiber — totally fine as comfort food, but you can sometimes swap for a slightly heartier bread if you feel like it (like pain de campagne or raisin bread with nut butter)

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