# 🍽️ Mum's Favourite Foods & Dietary Notes
> Purpose: guide meal planning, shopping and helper prep during pregnancy.  
> Context: First trimester transitioning to second (13w3d). Nausea still present in some cases; preferences largely unchanged.  
> Language: English + icons | Keep visual & printable.
---
## 1. ✅ Preferred / Safe Choices
| Icon | Dish / Drink | Notes |
|------|--------------|-------|
| 🍅 | Tomato soup (lighter, sweet-sour) | Comforting, low smell |
| 🥣 | Congee (plain / lean pork / chicken) | Warm, soft — trusty choice |
| 🍙 | Rice ball (onigiri style, plain filling) | Easy to eat, low smell |
| 🍜 | Noodles (plain / wonton / egg noodles) | Gentle flavours, not too thick/saucy |
| 🍵 | Ginger tea (warm, light) | Classic anti-nausea |
| 🌼 | Chamomile tea (room-temp, light) | Soothing, mild flavour |
| 🥛 | Soy milk (unsweetened, room-temp) | Gentle protein, familiar |
| 🍋 | Sweet & sour dishes (mild, non-fishy) | No fish-based sweet-sour |
| 🥩 | Radish pork bone soup (白蘿蔔豬骨湯) | Warm, familiar, restorative |
| 🍗 | Steamed chicken (light soy) | Milder than red meat / fish |
| 🍎 | Apple / pear slices | Cool, mild fruit |
| 🍪 | Plain biscuits / crackers | Good between meals |
| 🍞 | Toast / bread (light, not heavily buttered/ sweetened) | Dry carbs help settle nausea |
| 🥤 | Room-temp water with honey | Avoid ice-cold if sensitive |
| 🥚 | Poached egg / egg in congee | Avoid hard-boiled; try soft preparations |
| 🍲 | Tofu hotpot (tofu + greens + simple broth) | Tofu OK in hotpot; do NOT serve plain tofu alone |
| 🥦 | Cooked greens (stir-fry gai lan / choi sum) | Fine when cooked; never raw |

---
## 2. 🌟 New Acceptances (observed)
| Icon | Dish | Notes |
|------|------|-------|
| 🍆 | 魚香茄子 | Liked; worth trying |
| 🍆 | 蒜蓉串燒茄子 | Liked since first try; grilled eggplant with 蒜蓉 is acceptable |
| 🥘 | 雜菜煲 | OK, accepted |
| ⚠️ | Eggplant note | Mum previously disliked eggplant; acceptance changed after trying 蒜蓉串燒茄子 |
| 🍗 | Steamed pork with salted egg yolk | Comforting savoury option |
| 🍝 | Macaroni / pasta in egg sauce | Soft, mild |

---
## 3. ⛔ Common Aversions to Avoid
| Icon | Item | Reason |
|------|------|--------|
| 🐟 | All fish (steamed / salmon / 三文魚 / sashimi) | Mum does not want fish; fishy smell triggers nausea |
| 🍣 | Salmon (三文魚) | Specifically triggers vomiting |
| 🥗 | Raw lettuce / raw leafy salads | Since childhood; cannot eat raw lettuce |
| 🥣 | Oat porridge | Disliked when nauseous / no appetite |
| 🍞 | Heavy/coarse breads / thick doughy carbs | Observed: heavy carbs easy trigger nausea |
| 🍚 | Large plain rice portions without sauce | Stick to small portions with flavour |
| 🍜 | Rich/saucy noodles (thick gravy/hotpot base) | Overpowering, harder to digest |
| 🥚 | Boiled egg / hard egg | Disliked; water egg not yet tested |
| 🐂 | Beef / heavy red meat | Starting to reject, feels heavy / "滯" |
| 🍖 | Large meat portions / overfilling meals | Avoid over-stuffing — prefers lighter |
| 🥛 | Milk / dairy drinks | Not accustomed since childhood; skip |
| 🧄 | Raw garlic / raw chives | Strong odour triggers nausea |
| 🧅 | Dried garlic / garlic powder | Disliked in most dishes |
| ⚠️ | Garlic exception | BUT 蒜蓉串燒茄子 is liked; garlic prepared as 蒜蓉 on grilled eggplant is acceptable |
| 🐟 | Sushi / sashimi / raw fish | Safety: listeria risk |
| 🥚 | Raw / undercooked egg | Safety: salmonella risk |
| 🧀 | Soft mould-ripened cheese | Safety: listeria risk |
| 🌶️ | Spicy / strong chilli | Can worsen heartburn |
| ☕ | Strong coffee (large) | Limit caffeine (<200 mg/day) |
| 🥤 | Fizzy / highly acidic drinks | May trigger reflux |
| 🧊 | Ice water (if sensitive) | Can worsen stomach churn |
| 🍤 | Shellfish (if unsure) | Allergy + risk factor |
| 🍕 | Greasy fast food | Harder to digest |
| 🥢 | Plain tofu / tofu-only dish | Tofu OK in hotpot with other ingredients; plain tofu alone is not enjoyed |

---
## 4. 💪 Nutrient Priorities
- **Iron**: lean red meat, dark leafy greens, vitamin C pairing
- **Folate**: leafy greens, fortified cereals, prenatal supplement
- **Calcium**: dairy alternatives, tofu, fortified OJ
- **Protein**: poultry, lean pork, eggs (soft prep), legumes (small portions)
- **B6/Vit B complex**: bananas, avocados, nuts — may ease nausea
- **Water**: sip throughout day; avoid large gulps on empty stomach

> 💡 Tip: Small, frequent meals (6 mini-meals) beat 3 large ones during nausea waves.
---
## 5. 📋 Helper Tips (food prep)
1. Keep kitchen well-ventilated when cooking ( minimise odour )
2. Serve food lukewarm rather than piping hot (less smell)
3. Separate wet and dry foods on plate if smell is an issue
4. Always check with Sir before introducing any new dish when Mum is away
5. Stock plain-toast + warm ginger-tea ingredients as baseline

---
*Last updated: 2026-07-10 | Reported by: Sir | Status: Updated with latest preferences |*