Expressing milk by hand

Mothers who must return to work have to spend their milk so the baby can still get breast milk exclusively. Milk issued saved and given to the baby using a spoon or pipette by laiin because the mother was at work.
Sometimes so full of breast milk in causing pain. If not removed, full of breast milk can be dangerous because it can cause clogged milk channel.
Filled with breast milk can also be difficult for baby to feed. If your breasts feel too full, remove a little milk before feeding the baby. Removing the milk also is a good way used to maintain milk production, in addition to breastfeeding infants.
Expressing breast milk benefits

    * Reduces swelling in the breast;;
    * Reduces static obstruction or breast milk;;
    * While breast-fed dairy, baby learns to suckle from the nipples that sank;
    * Infants who experience difficulty in coordinating feeding, dairy milk can be given in advance;
    Babies who refuse to nurse *, dairy milk can be given first, while learning to love the process of feeding;
    * Infants with LBW (Low Birth Weight) who can not breastfeed, dairy milk can be given;
    * Babies who are sick can be given a milk cow, when not getting enough milk from direct feeding activities in the mother;
    * Maintain a supply of milk when the baby or her mother's illness;
    * When working mothers, infants continued to receive breast milk milked;
    * Prevent the dripping milk when mothers away from their babies;
    * Helps baby attached to a full breast;
    * Giving breast milk directly into baby's mouth, by way of milking;
    * Prevent nipple and areola become dry and blister.
Here are the steps Expressing milk by hand:

   1. Sterilize the milk container. Boil the water to boil for 20 minutes. Fill in this boiling water into the container to be sterilized, slowly (so as not to rupture). Let stand for several minutes, then discard the water.

   2. Wash hands properly before touching the breasts and milk containers. Washing hands after touching the breast or milk containers, will allow dirt or switch to breast milk containers. How to wash your hands: wet your hands with running water, scrub with soap up to between the fingers and nails, rinse it with running water until clean, then dry with a clean cloth.

   3. Pick a quiet place, so as not to interfere. Removing the milk will be very helpful if your mind is not distracted by other things.

   4. Just relax and think about the baby. ASI will be easier out if the feeling (emotion) mother is in good condition. Relaxed condition of the mother would create a feeling of peace. Think how cute your baby menggemaskannya. By thinking about the baby, feelings of love for the mother to the baby's mother comes to mind. Relax and love of mothers can help facilitate the release of breast milk. Conversely, if the mother's mind worrying about other problems, it will not help facilitate the discharge breast milk or even harder. The relaxed state of the mother and think the baby will help release the hormone oxytocin, which then launched an expenditure of breast milk.

5.  Do massage lightly with fingertips or a fist, from the base of the breast toward the areola. Do this lightly massage around the breast. In the event feeding, suction baby at the breast will lead to the release of the hormone oxytocin. Thus, suction the baby on the breast more effectively and efficiently than with milking breast milk. At milking breast milk, the release of the hormone oxytocin should be stimulated because there is no stimulation from the baby's suction. Action lightly massage with the fingertips or fist is intended to stimulate the release of the hormone oxytocin.
6. With your thumb on the outer edge of the areola and forefinger at the outer edge of the areola on the other side, press toward your chest. Breasts are pressed to the back (toward your chest) will urge the mother's milk in the breast toward the front.

7. Squeeze the outside of the areola with your thumb and forefinger, then loosen the pressure; Breast milk (going) out of the milk channel (below the inside of the areola) when the outside of the areola is compressed / milking. Mothers should not feel pain / pain. Do not massage the nipple, because it can cause pain or even a blister! 

8. Repeat press-loosen-squeeze - press-juice-loosen, around the areola from all sides. After the motion-loosen the press-juice, alihkanlah position of the thumb and forefinger so that the movement carried out around the areola. At first no milk may come out, do not stop! After a couple of times milk will come out. It's like a traditional water pump, the initial pumping of water does not come out because it is still in transit. In the next subsequent pumping of water will come out. Similarly, ASI. Milk which they put out with memerahnya, the first time may not be much. With practice, she will work out more milk. If the issue is due to breastfeeding mothers must return to work, do the milking the milk is two weeks before work. Thus, when the mother began working, the mother can already enough milk for the babies who left work. 
9.After flushing, save the results perahan well in order to survive long! 

How To Expressing milk by hand at the office

How To Expressing milk by hand at the office:  
1. Wash your hands clean.
2. Prepare two small bottles (60ml) and large (120ml), one for the mother's milk are milked, one more to accommodate breastfeeding in the PD side of the dripping.  
3. Take off the front or go all allowed. Hanging clothes and a safe and clean place.
4. Enter into the 60ml bottle size bra left PD. So the bottle was arrested the same bra.  
5. Start the Let Down reflexes stimulation (LDR) to exit. By way of putting tetep in bra bra then the tip of the thumb beyond. -Swab rubbed gently on the teats in a bra TSB. Until tingled so-amused. And keep going. Ga nyuuuttt soon be felt in PD. That's when the LDR out. Dairy quickly.
6. After the LDR felt. ASI would be dripping from the second PD. Now that you've ditadahi left with a small bottle so ga fear is wasted. The right of our dairy cows.  
7. Memerahnya mode shapes to make a five-finger like the letter C reversed. PD thumb and four fingers above the others behind the PD. The distance is approximately 2cm from aerola (circle black / brown near the putting).  
8. Click on the PD-squeeze gently but quickly with the rhythm of baby's sucking. Do digesekkan jari2nya time squeeze as it will make the PD bruises. But enough of the squeeze-squeeze it.
9. ASI will be out by rains and you will hear the sound of srot .. srot ...  
10. After a somewhat reduced flow. Massage Massage-PD, dairy again. Empty if moving to the left PD. 
11. If Pegel with C inverted position, the position of the letter U. / out PD on the right hand so the thumb and four fingers on the left sebela PD.  
12. After both PD empty. Can still be stimulated again the LDR. But if I could ga should sudahi session flushed.  
13. CONGRATULATIONS TRY Godspeed.

Food / Vegetable / Fruit Smooth / Increase Breast (Breast) When Breastfeeding

Women who gave birth to a child are encouraged to provide the milk that comes from the body of the mother because the mother's milk is necessary for the newborn until a certain age. ASI stands for breast milk is useful to reduce the antibody, providing food, feeding and others to the baby. For that nursing mothers should consume foods that can facilitate their breast milk.
Here are some types of food that help new women become mothers, so that milk production increases and smoothly until the baby can eat enough food non ation and other foods good for breastfeeding mothers.
1. Leaf Katuk
Containing vitamins A, C, B1, iron, potassium, protein, phosphorus, sterols, alkaloids, acids seskuiterna. Believed katuk leafy vegetables can help improve her mother's milk is quite significant.
2. Papaya Flower
Containing vitamins A, C, phosphorus, potassium, enzymes papain. Very good to help increase protein in the mother's body and increase the sense of appetite.
3. Spinach Spinach Green and Red
Containing vitamins A, B6, C, E, K, folic acid, riboflavin, phosphorus, potassium, protein, iron, carotene, thiamin. Spinach red and green both parents to help lower your immune system is good for the baby.
4. Japanese soy (Edamame)
Contains vitamins C, K, iron, magnesium, riboflavin, protein, manganese, potassium, phosphorus. Aka edamame soybean japan very good because it is rich proteins that could replace fish meal, chicken, meat and other animal protein.
5. Green Peas
Green bean contains Vitamin B1, protein, phosphorus, thiamine, manganese, potassium, magnesium, folic acid. Mung bean protein and help meet energy needs.
6. Pare
Containing vitamin C, lycopene, lutein, phytochemicals, anti-oxidants which is very baguna to stimulate the production of insulin, lower blood glucose in the blood, anti cancer, and others.
7th. Guava Fruit Water
Containing vitamins A, C, iron, phosphorus, potassium. Benefits such as help protect the immune system, makes it more resistant infections, improve nerve and muscle function.
8. Watermelon
Containing vitamins A, C, folic acid, potassium. Fresh watermelon fruit is very good to meet the need of vitamin A feeding and mother's water needs.
9. Squash
Vitamins B6, C, K, folic acid, potassium, magnesium zinc, manganese. Chayote can help meet the need folic acid for women who are breastfeeding when feeding requires a lot of folic acid. Chayote is also able to assist the growth of cells and also the development / growth of the baby's body.
10. Papaya Fruit
contains vitamins A, C, potassium, folic acid. Very good to keep the potassium intake for lactating mothers so as not easily tired / exhausted.
Many thanks, hopefully to the benefit of us all.

pregnancy exercise

In pregnant women desperately needed a healthy and fit body, achieved by eating regularly, getting enough rest and if the body according to dose. With a body fit and healthy, pregnant women still be able to perform tasks of daily routine, reduce stress caused by anxiety faced before delivery.
Kind of like the body most suitable for pregnant women is pregnant exercise, adjusted for the number of physical changes such as the genital organs, abdomen becoming enlarged and others. By following a pregnancy exercise regularly nd intensive, pregnant women can maintain a healthy body and a fetus that was conceived in an optimal fashion.
Pregnancy exercise is the treatment of motion exercises to prepare for pregnant women, physically or mentally, the delivery fast, secure and spontaneous.
Before starting the pregnancy exercise, do the first movement so that the circulation of warm blood in the body increases and the oxygen transported to muscles and tissue had increased, and can reduce the likelihood of seizures / injuries because of previously arranged to perform a more active movement.
When are encouraged to follow pregnancy exercise? If the content reaches 6 months upwards, do gymnastics pregnant, unless there are specific abnormalities in pregnancy. Before deciding to follow pregnancy exercise, discuss the condition of pregnancy by a doctor or midwife.
Pregnant women who follow pregnancy exercise is expected to undergo a smooth delivery, and ability to harness the best way so that the normal birth process took place relatively quickly.
Basic Gymnastic Movement Pregnancy
How the basic gymnastics movements pregnant? Here are the steps you can follow at home:

1. Sitting cross-legged and upright, both arms pointed straight ahead and relax. Do as much as possible in the daily position
2. Attitude to crawl, the distance between the two hands together with the distance between the two shoulders. The four members of the body perpendicular to the floor with the body parallel to the floor. Perform this movement: Bow your head, see the lower abdomen and waist and lifted her wrinkled stomach deflate the anal canal. Further down the waist by lifting the head while flexing the muscles of the abdominal wall and pelvic floor muscles. Perform this movement as many as eight times
3. Do attitude crawl by putting his head between his hands and turned to the side right / left, then lower your body until chest touches the bed by sliding the elbow as far as possible to the side. Hold in that position for one minute, then increase to 50-10 minutes or according to the strength of pregnant women
4. Lie on your left side (better to the baby's back), lutu placed right in front of left knee (prop up with pillows). Right arm bent in front and behind the left arm letakkkan
5. Lie on your side, knees bent and arms, given a pillow under your head, so below the belt so that the belly is not hanging. Close your eyes, calm, set up with rhythmic breathing.
6. Lie on your back, grasp your knees with both hands and relax. Perform the following activities: Open your mouth to taste, take a breath in as much as possible, ketupkan. Mengejanlah such as defecation, body movement downwards and forwards. Once can not help tired, back to the starting position. Repeat 3-4 times with intervals of 2 minutes. 

Psychology Pregnancy

Based on research that was conducted over 20 years by Tiffani Field, Ph. D from the University of Miami Medical School, children born to mothers who experience severe depression during pregnancy will have higher levels of stress hormones, brain activity that is sensitive to depression, showed little expression, and other depression symptoms, such as eating and sleeping difficult.
Depression in women who is pregnant due to many things. First, the hormonal changes that menpengaruhi overall mood of the mother so the mother often felt annoyed, bored, or sad.
Other causes are, changing the physical state during pregnancy. Toward a certain gestational age, women experience difficulty sleeping. This of course caused the mother the next day will feel very tired, there hitan circle in the eye, and facial skin becomes dull.
The existence of problems such as the content is weak on content, frequent vomiting in early pregnancy, and other problems can also cause depression. Mother would constantly worry about the situation of children and this will make him feel depressed.
Depression can also be experienced account after the mother gave birth to her baby. In the United States, approximately 30 percent of mothers who had recently given birth allegedly experiencing postpartum depression.
Children Become Aggressive. Why is important to keep up the mother who was pregnant with depression? Tiffani Field, Ph. D from the University of Miami Medical School answers this question based on research that had he been doing for 20 years. He found children born to mothers who experience severe depression during pregnancy will have higher levels of stress hormones, brain activity that is sensitive to depression, showed little expression, and other depression symptoms, such as eating and sleeping difficult.
Dangerous when symptoms of depression in the newborn is not immediately addressed, children develop into children who are not happy. They are difficult to learn to walk, weight loss, and not responsive to other people. If this situation still is not solved, the child will grow into a toddler who is depressed. We start school they experience behavioral problems, such as aggressive and easily stressed.
Action Aid. Depressed mothers and children should get the help of professionals. Consult with a pediatrician and child psychologist. The sooner help is given the more likely the child will grow normally. Other therapies, like massage, also proved good for overcoming depression, both for the child or mother. But, this too should be under the supervision of a physician.
Importantly, this recovery effort should be made on mother and infant. Do not just infants who were treated, while the mother is left increasingly sank into depression or vice versa. Mother and baby must work together to overcome depression. Dad should actively participate in helping cure the people closest to this.
That is why, today, the role of husband to the mother who was pregnant and after giving birth to very large. Pregnant women must get maximum support from their husbands. Support this man could be demonstrated in various ways, such as to give peace to his wife, helping some of the work his wife or even just give a light massage when the wife felt sore. Hopefully, with the total support of her husband, the wife can get through keamilannya with feelings of pleasure and away from depression.
At the time of the awaited baby is born, the role of a husband who has now become a father of course is expected to become increasingly active. Father and mother must share the task of raising and caring for the little guy. Do not get all the baby care given to mothers. This can make the mother was depressed because his physical yet to recover after giving birth to new baby care plus fatigue.

Maternal and Fetal Health

Matters Requiring Attention in Early Pregnancy:

    *       Eat 1-2 dishes more nutritious foods in a day-especially if you're skinny, eat more vegetables and fruit, side dishes - red meat, chicken, eggs, fish, peas and beans every day.
    *       Check regularly to midwives pregnancy or another medical staff.
    *       Drinking from the midwife iron supplements every day to prevent bleeding during childbirth.
    *       Receive an injection of TT 2 times during pregnancy
    *       Using iodized salt in food every day for fetal health.
    *       Keep doing everyday activities and exercise regularly, but guard do not get too tired.

  The things that must be avoided For Fetal Health

    *       Working too hard and not getting enough rest.
    *       Indiscriminate medicine unless a doctor's prescription.
    *       Abdominal massage.
    *       Being around children with chickenpox or smallpox Germany.
    *       Smoke
    *       Drinking alcoholic beverages
    *       Working with and inhaling pesticides, herbicides or other chemicals.
    *       Eating too little with the monotony of the menu: there is no food should be avoided during pregnancy.
  First Aid Instructions To overcome the problem Lightweight During Pregnancy

    *       Nausea or vomiting-Try to eat small portions but regularly although no appetite. If it still continues, the midwife may be able to give medication.
    *       Burned-heat or in the stomach or chest cavity (stomach acid, and breathing difficulty) - Eating foods in small portions until they run out and drink lots air.Bidan might give the drug.
    *       Rest swollen legs with her feet up for a couple of times a day. Eat regularly and less salty foods such as instant noodles tiggi. If the foot is very swollen, followed by swelling of the hands and face, immediately go for treatment.
    *       Back Pain: It could be overcome through sports and the attitude of sitting and standing upright.
    *       Too skinny, pale and weak: Eat more along with side dishes such as peas, beans, chicken, milk, eggs, red meat, fish and dark green vegetables. Drinking iron capsules daily.
    *       Constipation: Drink plenty of water, approximately 6-8 cups a day. Eat plenty of fruits, vegetables, and sweet. Many sports
  Early Pregnancy danger signs
    *       Bleeding: Lie still and call officers kesehatan.Jika bleeding occurred in the late-pregnancy after six months, immediately went to the Hospital
    *       Acute Anemia: Feeling increasingly weak, tired quickly, and looked pale; should ask iron capsules to the health worker. Better to give birth in hospitals because of the high risk of bleeding.
    *       Swollen feet in the last three months of pregnancy accompanied by symptoms of swollen hand, face, dizziness prolonged, or pengelihatannya be disturbed; can become serious problems-could be affected by toxemia, or poisoning kehamilan.Segera went to health officials. If you are suffering from pregnancy toxemia, it is important to:
o complete bed rest
o Eat a healthy diet
o If there is no change in symptoms, still have visual impairments, swollen face and foaming at the mouth (symptoms of epilepsy), immediately went to the hospital, or they could die.
  Remember! - Healthy Families is a family planning with normal birth-spacing at least two years at each spacing.

Various Breakfast Child (I)

Sometimes women feel confused to make breakfast for the children. And children are also sometimes feel bored for breakfast that had been prepared by the mother.
Actually there is not ideas to make variasa breakfast, but sometimes mothers do not have time to think about other varied ideas.
There are several menus that can be tried for breakfast that can be presented one after another.
BREAKFAST MENU CHILDREN
MENU 1: BREAD + MILK Method: Dioles bread with butter and then sprinkled with meses. Please be replaced with another jam or with cheese added. To make it more interesting then the bread is cut by dividing into four parts.
MENU 2: FRIED RICE How to Make: Saute the ingredients that have been finely milled (garlic, onion, salt) with butter. Once cooked add rice, then flip-flops after it gave a bit of soy sauce and soy sauce. Once cooked pour it into a plate please. Then dadarkan fed egg with a little salt. Serve the fried rice with scrambled eggs earlier.
MENU 3: FRIED POTATO + sausage How to Make: Cut the potatoes lengthwise, then fried until creamy. Lift when it has matured. Sprinkle a little salt. Then cut the sausage into 2 parts. Then fried. Lift when it has matured. Serve fries and fried sausage.
MENU 4: Boil noodles (FROM PROMINA) How to Make: For boiled noodles from PROMINA is indeed devoted to children over 2 years and contains vitamins for children. How to make it similar to making regular boiled noodles. But usually I'll throw the first noodle cooking water (before poured spices), to eliminate the substances on these noodles. After that I just put any other spice. Please add vegetables like cabbage or carrots.
MENU 5: oatmeal + MILK Method: Pour oatmeal + milk powder + giver of taste (I usually give 2 tablespoons strawberry or passion fruit juice or a small spoon of peanut butter) + warm water to taste. Then the heat while stirring, mix well. Lift when it is cooked and thickened. Serve on a plate while meses sprinkled on top. Sow a little cheese can be added.
MENU 6: Choco Crunch Method: Choco crunch dark chocolate, + with a sense of corn poured into a bowl, then pour the milk into the bowl it has melted. Please enjoy.
MENU 7: green bean Method: Blanched green beans, once cooked put sugar (can be either red or white) plus a little salt. Then enter enough pearls to make a variety of green bean. Squeeze coconut for coconut milk used. After it boiled coconut milk add a little salt. Serve with green bean coconut pearl that has been boiled.

Pregnancy Nutrition Breastfeeding

Gestation
Many women know that good nutrition is important during pregnancy, because what you eat also enjoyed by the fetus in the form of nutrients that are essential for fetal growth.
Recently, the experts agree that pre-pregnancy nutritional treatment is also very important. That is, at least three months before you plan to become pregnant, you should mempersiapakn themselves through nutritious food and health agencies, and start changing your eating habits are less healthy for your baby's health later. So when you're pregnant, your body has been conditioned so well for fetal growth. The first weeks of pregnancy is a time where an important body organs are formed. Malnutrition at this time can cause abnormalities in the baby or even a premature birth. Therefore, balanced nutrition is important for fetal growth.
Arrange your menu in a balanced makananan and varies during your pregnancy. Make sure you eat fresh foods to maximize your intake of vitamins. Vitamin capsules supplements and drugs is not a balanced meal replacement nutrition.
If you follow the simple rules of nutrition and also give variations of the diet, you do not have to worry about malnutrition. Nutrition during pregnancy does not always mean eating twice the normal portion of what is important is a balanced nutritional content:

   1. Pick fresh food or frozen food at least. Better not choose canned or packaged foods that contain many preservatives and additives. Fruit and vegetables should be washed well to remove pesticide residues
   2. Broiled, roasted, or grilled your food. We recommend that you do not fry food. Cooking in a microwave oven also maintain nutrition due to a more minute cook time
   3. Buy and use fresh food as soon as possible. Do not cook fresh food for too long so that nutrients are not reduced.
   4. Avoid alcohol, booze, and drugs (unless prescribed by a doctor). Herbal medicine should be avoided unless your doctor recommends to use it. Several types of herbs can cause miscarriage, and there are also herbal medicine containing the active chemicals. It is very important to avoid the drugs and alcohol in the weeks you are planning a pregnancy
   5. Drink lots of fluid - water or fruit juice spread - but avoid sodas or soft drinks that are high in sugar or chemical. Reduce drinking tea or coffee. Decaffeinated coffee is also not recommended because it may contain residual chemicals used to remove the caffeine.
   6. Replace snacks like crackers or cakes with fresh fruit and fresh vegetables.
   7. Make sure you consume foods high in fiber to avoid constipation (common problems in pregnancy). Fiber can be found in brown rice, bread \ \ \ 'wholemeal \ \ \', cereals, legumes, lacangan, vegetables, and fruits.
   8. Do not smoke. Research shows that mothers who smoked gave birth to babies with low weight, or even miscarriage. Mesokok cause fetal lack of oxygen, while the nicotine in cigarettes is highly toxic chemicals. Therefore, you should avoid any place that contains a lot of cigarette smoke, so as not to become victims \ \ \ "passive smoker \ \ \". Never be afraid to advise people not to smoke around you when you are in the same room, because you're pregnant.
Here's a list of some of the most important nutrients for fetal development. Make sure your nutrition is always consumption during pregnancy:

   1. Folic acid: This substance is in cereals, nuts, green vegetables, mushrooms, egg yolk, orange, banana, and others.
   2. Calcium, it is very important for the formation of bones and teeth. This substance can be found in milk and dairy products (cheese, yogurt), fish can be eaten bones (such as anchovy, sardine), seeds (sunflower seeds, sesame seeds), soy products (tempeh, tofu), green vegetables , and dried fruits.
   3. Iron, is very important because during pregnancy your blood volume increases 25%, and also important for your baby's blood to build inventories. Can be found in the liver, red meat, green sayurn, sesame, dried fruits, egg yolk, cereals, and sardines. Iron absorption can be ameliorated by the intake of vitamin C.
Yeast extract (Brewer \ \ \ 's yeast) contains three important substances, and can be obtained at pharmacies.
Remember that the absorption of minerals mineman and related to each other, so you should keep your diet balanced and varied. This is important not only during pregnancy but also during lactation.

Suckle A breastfeeding mother requires an additional 300-500 calories each day to be able to breastfeed their babies successfully. 300 calories needed by the baby fat that comes from stockpiled during pregnancy. This means that a nursing mother does not need to eat too much, but enough to keep a balanced nutritional intake, and provided that the mother always to follow his hunger. Nursing process itself helps mothers lose weight and become slim again. However, dieting or hunger will reduce the mother's milk production.
In fact, there are no special foods or beverages that can magically produce milk, although many people believe that food and certain drinks will add to the milk. However, has been scientifically proven that extracts of yeast (Brewer \ \ \ 's yeast) that naturally contain vitamin B complex to help improve maternal health, breastfeeding, and therefore help milk production. A bit of chemical elements naturally found in the manganese-berasan rice, wheat-gannduman, beans, and vegetables also help the process of breastfeeding.
Breastfeeding mothers are usually quick to feel thirsty. Therefore nursing mothers should drink as much as possible: water, cow's milk, soy milk, fresh fruit juice, or soup. Avoid soft drinks, tea, or coffee, just like when pregnant. However, there is no scientific evidence that a mother who drank the milk will help milk production. In fact, when breast-feeding mothers to consume too much dairy products can cause colicky baby.
When feeding, drinking as much as possible be avoided. Besides, smoking can harm the baby during breast-feeding and reduced milk production. The use of oral contraceptives during breast-feeding should also be avoided, because the long-term effects of hormones in the pill is still not known. Combined pill also known to reduce milk production. However, the progesterone pill (progesterone only pill / low-dose pill) did not affect milk production, and in the special case of this pill may be used (eg in cases of diabetic mothers who may not be pregnant). However, most women should TODD natural family planning methods, condoms, or IUD instead of using the KB hormones (pills, injections, implant).

FOOD NOT PREGNANT WHEN FIRST PREGNANCY AND 4 bln 5 LAST MONTH PREGNANCY BREASTFEEDINGMilk (cow or soy) 600ml 1200ml 1200mlAnimal protein: meat cooked, fish, or poultry) or Vegetable Protein (grains, beans, dairy products, soy products) a 1-2 servings 3 servings or more servingsEgg 1 para 1 item 1 itemFruits and vegetables are rich in Vit A (green or yellow vegetables), broccoli, Kai-lan, water spinach, caisim, pumpkin, carrots, tomatoes 1 portion 1 portion 1 portionFruits and vegetables are rich in Vit C-jerukan oranges, bean sprouts, tomatoes, melons, papaya, mango, guava one-2porsi 2porsi 3porsiWhole grains (brown rice, wholemeal bread, oatmeal, noodles 4porsi 3-3-3-4porsi 4porsiButter, margarine, vegetable oil use sufficiently