About Canned Food UK
Pregnancy nutrition
Eating a healthy diet will help you cope with the physical challenges of pregnancy and
you’ll also be catering for a baby who’s going to make big demands of you.
In addition to the main food groups, you’ll need to boost your intake of:
Folic acid – Take a daily 400 microgram (mcg) folic acid supplement, ideally before conception
and then until the 12th week of your pregnancy to prevent neural tube defects. You should also eat
foods containing folate such as chick peas, canned beans, green vegetables, brown rice, and fortified
breakfast cereals.
Iron – Needed to support the increase in blood volume. Good sources are red meat (but avoid liver),
canned beans, chick peas and lentils, wholemeal bread, spinach and other green leafy vegetables. Have a source
of vitamin C (fruit or vegetables or fruit juice) with your meal to help your body absorb iron.
Protein – Your body needs a little extra protein each day (6g). Two servings of
poultry, lean meat, fish, eggs, beans or lentils should cover it.
Don’t eat for two
From 6 months onwards a modest 200 calories extra every day is all you need.
Avoid:
- Supplements containing vitamin A; fish liver oil, liver and liver pate (high levels cab cause abnormalities in babies).
- Avoid unpasteurised soft mould ripened cheese such as Camembert, Brie or chèvre (a type of goats’ cheese), blue cheeses and all types of pâté because of the risk of listeria.
- Tuna, swordfish and marlin – they contain high levels of mercury which may damage the unborn baby’s nervous system.
- Raw eggs and anything made with them because of the risk of salmonella poisoning.
- Alcohol – although one or two units once or twice a week is usually safe.
Chicken and canned chick peas are great sources of nutrients for expectant mothers.
Visit www.cannedfood.co.uk for the full recipe.
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