The first and most important rule is to make sure you cook your food really well and avoid eating leftovers. If you do eat leftovers, heat it very well so you kill all possible bacteria.
Yogurt: a good source of bone-strengthening calcium. Choose plain yogurt, since the flavored kinds are often high in sugar. It also contains protein, fiber, and several other necessary vitamins and minerals.
Whole-Grain Cereal: choose cereals with at least five grams of fiber per bowl.
Eggs: they're versatile and packed with the protein moms need to help build and repair weary muscles. Eggs are also a good source of vitamin D, which helps the body absorb calcium.
Vegetable Soup: easy vitamins and minerals for you when you eat soup loaded with veggies like carrots, potatoes, and onions. Bonus: because it's mostly water, soup contains few calories.
Lean Red Meat: women, especially those who have given birth within the last two years, are at risk for low iron levels. Eating red meat will give you the iron you need and lower your chances of getting anemia. Go for lean cuts, anything with loin or round in the name, and eat no more than one 55 grams serving each day.
Sweet Potatoes: they're an excellent source of potassium, fiber, vitamin C, and cancer-fighting antioxidants like beta-carotene.
Tomato Sauce: loaded with lycopene, it's a powerful antioxidant that helps keep arteries clear and reduce your risk of heart disease.
Broccoli: it's low-calorie food and loaded with vitamins A and C, beta-carotene, folate, and fiber. Eat it raw or lightly steamed.
Bananas: at about 100 calories each, bananas are good source of fiber and vitamins B6 and C. Eat one after a workout, mix into smoothies, or add to your cereal for an all-day energy boost.
Salad: tossing together a variety of greens, along with tomatoes, carrots, and cucumbers, is the smartest way to sneak vegetables into your diet.
Beans: are low-fat sources of protein, iron, and soluble fiber, which can help lower your blood-cholesterol level.

Resource : baiboo.com.my