Eating well for a healthy pregnancy
A practical guide
Eating well
for a healthy
pregnancy
A practical guide
Dr Helen Crawley
ISBN 978-1-908924-30-8 (e-book)
ISBN 978-1-908924-23-0 (hard copy)
Published by First Steps Nutrition Trust.
First edition: 2014.
Second edition: 2017.
A PDF of this resource is available on the First Steps Nutrition
Trust website www.firststepsnutrition.org
The text of this resource, and the photos, can be reproduced
in other materials provided that the materials promote public
health and make no profit, and an acknowledgement is made
to First Steps Nutrition Trust.
This resource is provided for information only and individual
advice on diet and health should always be sought from
appropriate health professionals.
First Steps Nutrition Trust
112 Queens Road
London SW19 8LS
E: helen@firststepsnutrition.org
Registered charity number: 1146408
First Steps Nutrition Trust is a charity which provides clear,
evidence-based and independent information and support for
good nutrition from pre-conception to five years of age. For
more information, see our website www.firststepsnutrition.org
Acknowledgements
First Steps Nutrition Trust would like to thank The A Team
Foundation for funding the production of the original
version of this resource.
The resource was written by Dr Helen Crawley. The menu plans
and recipes were prepared by Erica Hocking and the photos
were taken by Helena Little. This edition was updated by Dr
Helen Crawley.
We would also like to thank all those who supported,
commented on and piloted
Eating well in pregnancy:
A practical guide to support teenagers
(the resource on which
this resource is based), in particular Andrea Basu, Dr Fiona
Bayne, Josephine Clarke, Dr Emma Derbyshire, Rachel and
Carrianne Dutton, Diana Hawdon, Cindy Hutchinson, Dr Beckie
Lang and other staff at Tommy’s, Jenny McLeish, Judith Tinsley
and Anna Van der Hurd.
Edited by Wordworks.
Design by Sally Geeve.
3
Contents
About this guide 4
PART 1 Advice on eating well in pregnancy 5
Why does eating well in pregnancy matter? 6
Talking to women about eating well in pregnancy 7
Eating well in pregnancy – the most important points 8
Which important nutrients do women need in pregnancy, and why? 9
Important vitamins that all pregnant women should take as a supplement 13
Which vitamin supplements are suitable for pregnant women? 14
General eating well advice 15
Cutting down on saturated fat, sugar and salt 21
Weight and activity 23
Looking after bones and teeth – for both baby and mum 25
Top tips for meal planning in pregnancy 27
Foods and drinks to limit or avoid during pregnancy 36
Managing food and eating during pregnancy 38
Questions and answers 39
Preparing to breastfeed 40
PART 2 Putting the eating well advice into practice 41
How much do pregnant women need to eat? 42
Example meals and snacks 42
Flexible eating patterns 43
Eating well on a budget 44
Eating well for £4 a day 46
Ideas for meals and snacks 48
Resources 87
Index 94
Why have we produced this
guide?
The aim of this practical guide is to illustrate what
a good diet looks like for women in pregnancy. The
advice is suitable for all women. A guide specifically
for young women aged 15-19 years is also available –
see page 92.
Everyone wants the best for their baby and yet
many people overlook the importance of eating the
sorts of foods and drinks that mean both mum and
baby will have a healthy pregnancy. It is well known
that, without the right sorts of foods and nutrients,
women may deliver babies who will not achieve their
full potential in life.
We believe that eating well matters – but enjoyable
and delicious food matters too, so this guide is
all about easy, tasty meals and snacks that don’t
break the bank and that women can fit into their
day whatever their circumstances. The ideas in this
guide have been put together by experts in food and
nutrition and are based on government guidelines
for healthy eating.
Having a good diet in pregnancy and entering
parenthood with an understanding of the
importance of eating well for their new family are
essential for ensuring current and future health for
all. Some women don’t eat enough different types of
foods, and the foods they do choose tend to be high
in fat, salt and sugar and low in the kinds of nutrients
that are important for the baby’s growth and
development. Some women may restrict
their food intakes to stay slim, but choose
foods that don’t provide the important
nutrients they need in pregnancy. This
practical guide is all about shifting the
balance towards better food
choices and making it
clear what eating well
really looks like – and
how to do it both
now and in the
future.
Who is this guide for?
This guide has been designed for all those who
support women in pregnancy and want to help
them eat well. This includes nurses, midwives,
health visitors, GPs, those working in family centres
and children’s centres, dietitians, registered
nutritionists, social workers, teachers and
community food workers. It will also be useful for
women themselves and their families and friends.
How can it be used?
Some people may use the guide as a reference,
some may want to copy parts of it for use in
their own work, and others may wish to include
any sections they find useful in their own local
guidance. We are happy for any sections to be
used if they promote public health and make no
profit.
What is in this guide?
About this guide
W
ith so much information available advising people what to eat, it can be
difficult to work out what eating well really means. This practical guide shows
the sorts of foods, and amounts of foods, that will meet the nutritional needs
of women in pregnancy and give the best start to the baby.
4
Part 2
provides photos and
recipes that show
how the eating well
advice can be put
into practice.
of this guide gives
background
information on what
eating well is all about
for pregnant
women.
Part 1
5
Part 1
Advice on eating well
in pregnancy
6
Why does eating well in pregnancy
matter?
The nutritional status of a woman before she
conceives and throughout her pregnancy will impact
on the health and wellbeing of her infant in both the
short term and long term. The aim of all health
advice in pregnancy is to ensure the best outcome for
mother and infant, and that includes having a baby
born at a good birthweight, with adequate nutrient
stores. Poor diet in pregnancy has been associated
with adverse pregnancy outcomes in a number of
studies, and there is evidence that the diets of many
women are lacking in some of the essential nutrients
associated with good outcomes.
Despite a popular myth that a baby will take what it
needs nutritionally from its mother, neither mother
nor baby will thrive if the mother’s diet is poor.
Motivating someone to change their behaviour is a
skill and if you have not already attended a course on
how to support behaviour change, you may find it
useful to do so.
There can be many ways that conversations about
food choice in pregnancy may arise and a lot of
different questions that women and their partners
and supporters may ask about what they can and
can’t eat. Hopefully you will find answers to many of
these in this resource.
It is highly likely that many women and those they
live with do not currently eat a diet that is in line with
recommendations for a healthy diet. Many will choose
fast foods, high-fat, high-salt and high-sugar snacks
and ready meals, and may have limited cooking skills.
Some women may also have limited space to store
food or cook food. It is important to be sensitive to
this, and use this resource in a way that best supports
each individual.
The aim of this resource is to show best practice.
Some women may only be able to make a small
number of changes to their diet and it is the role
of those offering support to encourage whatever
positive changes it might be possible for each person
to make. This resource deliberately does not include
images of many of the processed foods that people
may choose, as the aim is to offer an alternative view
of what is possible.
Talking with women and their partners and supporters about
eating well in pregnancy and beyond
T
here is a complex inter-generational relationship between the nutritional status
of a mother and her newborn baby and the subsequent health and wellbeing of
that child and the children they go on to have themselves. Evidence suggests that
the root of many diseases of adulthood lies in the nutrient supply from conception to
birth and through the first two crucial years. Everyone who has contact with women in
pregnancy should be able to offer clear, consistent, evidence-based and practical advice
on what a good diet looks like. Supporting women to take their food choices seriously, to
spend their money wisely on food and to learn skills in food preparation has to be a priority
if we are to reverse current trends in poor nutritional health and tackle health inequalities.
The first 1,000 days
The first 1,000 days – that is, the nine months of pregnancy and the first two years of the baby’s life – are
seen as a critical window of opportunity to get food and nutrition right for every individual around the
world. The nutrition of women and children in developed countries is as important as anywhere else and
many parents appreciate this period as one where they can make the most important contribution to their
child’s healthy future. The concept of the first 1,000 days – along with clear information about how good
nutrition can be supported during this time – is useful for those supporting families.
Part 1
7
Talking to women about eating
well in pregnancy
B
elow are some ideas you might want to share in discussions about the importance
of a good diet in pregnancy, the importance of breastfeeding and the need for a
good diet in the early years of a child’s life.
You can start to eat better and support children
to eat better at any time. It’s never too late to
change habits, and good health is the best gift
you can give your children.
The baby will be nourishing itself all day from the
mother’s stores via the placenta, and it is therefore very
important that mum also eats good food regularly so that
she has the energy and nutrients to provide for her baby
as well as for her own needs.
Exclusively breastfeeding a baby for the first
six months, alongside solids in the second six
months, and continued breastfeeding for as
long after that as mum wishes, is the most
important thing a mum can do to protect
both the baby’s health and her own health.
Mums who breastfeed report it as one of the
most satisfying and empowering things they
ever do.
You can’t see if someone is poorly nourished, but
it can impact on health and wellbeing for life. Just
because you can’t see a nutrition problem doesn’t
mean it isn’t there.
For children under the age of 2 years, having a poor diet
weakens a child’s immune system and makes him or
her more susceptible to common illnesses such as chest
infections and diarrhoea, and may prevent the child from
being as physically strong and mentally able as he or she
could be.
Babies who are malnourished in the womb because
mum isn’t eating enough during pregnancy are
more likely to face lifelong chronic health problems,
and have a higher risk of dying in infancy. This
happens in countries like the UK as well as in poorer
countries around the world.
Eating together with others is an important part of
family life, and getting children used to this when young
will encourage them to eat better, and it sets a good
example for them when they have families of their own.
Everyone wants the best for their baby. Spending money
on the whole family eating well makes more sense than
spending money on expensive clothes and equipment for
a new baby.
If mums think they might have more children, eating the
same sorts of healthy foods that they give their babies
and toddlers will ensure they are able to give the next
baby a really good start in life from the beginning.
Part 1
8 Part 1
Eating well in pregnancy – the most
important points
1 Talk with the woman, her partner or other supporters (this could be her own mum, other
relatives, or friends who come with her to meet with health professionals and others)
about the importance of a good diet in pregnancy, both for their baby and themselves.
Some ideas of things to talk about can be found on page 7. There is evidence that women
are receptive to information that will benefit their baby and so this is a good time to offer
practical advice.
2 There are some important nutrients, including some particular vitamins and minerals,
that are needed in pregnancy and wherever possible these should be provided by a
good diet. Good sources of these nutrients are shown on pages 9-12. Some women may be
interested in knowing more about these nutrients, while others may be more interested in
practical food advice.
3 There are two nutrients that all pregnant women should take as a supplement: folic acid
and vitamin D. Information about these important supplements can be found on page 13.
4 Some pregnant women will be eligible to receive Healthy Start food vouchers and free
vitamins and should be strongly encouraged to sign up for the scheme. See page 13.
5 It can also be useful to talk about food groups and to offer simple tips about how to
choose wisely from each food group. General eating well advice is given on page 15. In
Part 2 of this resource there are simple, practical ideas and recipes illustrating how women
can eat well across the day.
6 Maintaining a healthy body weight and remaining active are important for all women in
pregnancy. Information about this can be found on page 23.
7 During pregnancy, women are entitled to free dental health care, as women can be
more vulnerable to gum disease in pregnancy. This is an ideal opportunity for women
to learn how to protect their teeth and their bones through good diet and good oral
hygiene. Information on looking after bones and teeth can be found on page 25.
Part 1 9
B
elow we explain which important nutrients – energy (calories), protein,
carbohydrates, fibre, vitamins and minerals – women need in pregnancy, and why.
And we give information about which foods and drinks they are found in.
Energy
Energy (calories) is needed for the growth and development of the baby.
Most women do not need to have any additional energy above their normal needs until
the final stage of pregnancy (weeks 27-40).
Energy is provided by the fat, carbohydrate, protein and alcohol in the foods and drinks
we consume, but the main source of energy should be from carbohydrate foods such as
potatoes, rice, pasta, bread, other grains and starchy root vegetables such as yam.
Protein
Fibre
Fats
Protein is needed for the growth and repair of tissues, but more is needed in pregnancy.
Most adults in the UK get more than enough protein in their diets, and following the
advice in this guide will ensure protein needs are met.
Protein is found in a wide variety of foods including cereals, dairy foods such as milk,
yoghurt and cheese, meat, fish, poultry, nuts, seeds, eggs, peas, beans and pulses.
Fibre in the diet helps to prevent constipation and other bowel problems. Fibre is found
in the indigestible parts of foods such as in wholemeal cereals and vegetables, beans
and fruits. Oligosaccharides are a component of dietary fibre and these encourage
the growth of bacteria which are beneficial to the gut. Eating a good mixed diet will
encourage these good bacteria to thrive, and there is no need to take a supplement
which contains prebiotics or probiotics to do this.
Good sources of fibre include wholemeal bread, wholegrain breakfast cereals, peas,
beans, lentils, vegetables, fresh and dried fruit and seeds.
Carbohydrates and fats provide energy and other nutrients and pregnant women
need to have them in the same proportions in the diet as for all adults. If the ideas for
meals and snacks in this guide are followed, these will be consumed in about the right
amounts.
Why it is needed
Nutrient
Which important nutrients do
women need in pregnancy, and why?
Carbo-
hydrates
10 Part 1
Calcium
Dairy sources
cheese
cheese spread
yoghurt
fromage frais
milk
Non-dairy sources
canned salmon
dried fruit
egg yolk
muesli
orange
peas, beans and lentils
pilchards, sardines
soya drink fortified
with calcium
spinach
tofu
white bread/flour
Calcium is important for bone health and, although
calcium needs are increased in pregnancy, the body
adapts to ensure more calcium is absorbed, so higher
intakes are not needed. 700mg of calcium a day is
recommended for women. The exception to this is for
teenagers in pregnancy where additional calcium is
needed for the teenagers’ own growth.
A regular intake of dairy products (milk, cheese and
yoghurt) throughout pregnancy will ensure that calcium
needs are met. If women do not include these foods
in the diet, it is important that they choose suitable
alternatives. For more on this, see page 26.
Folic acid
broccoli
Brussels sprouts
cabbage
cauliflower
fortified breakfast
cereals
green leafy salads
melon
oranges
parsnips
peanuts
peas
potatoes
runner beans
spinach
tomatoes
wholemeal bread
yeast extract
Folic acid is important before pregnancy and in
the first few weeks of pregnancy to prevent neural
tube defects, and in later pregnancy to prevent a
particular type of anaemia. 400 micrograms a day are
recommended.
Women should take a supplement of folic acid (see
page 13), but good sources of folic acid should also be
included in any healthy diet.
Vitamin A
Riboflavin
Also called vitamin B2
Vitamin A is needed for eye health, cell growth and to
support the immune system. Extra vitamin A is needed
during pregnancy, but too much of the animal form
of vitamin A (retinol) can be toxic. 700 micrograms of
vitamin A a day are recommended.
Safe sources of vitamin A can be found via carotenoids
in some types of fruits and vegetables. Fish is a good
source of vitamin A. Some types of animal products
such as liver and liver pâté or liver sausage have high
levels of vitamin A and should be avoided. (See page
36 for a list of foods to avoid in pregnancy.)
Intakes of retinol equivalents greater than 3,000
micrograms a day are considered potentially
dangerous in pregnancy. This level of intake is most
likely to come from supplements including the use of
fish oils. A cod liver oil capsule containing 1,000mg
or 1g of cod liver oil is likely to contain about 800
micrograms of retinol equivalents. A teaspoon of
cod liver oil (5g) will therefore exceed the upper
recommended level of 3,000 micrograms.
Animal sources
butter
canned salmon
cheese
egg
full-fat milk
herrings
kidney
pilchards canned in
tomato sauce
smoked mackerel
Non-animal sources
apricots (dried, fresh
or canned)
blackcurrants
broad beans
broccoli
Brussels sprouts
cabbage (dark)
canteloupe melon
carrots
honeydew melon
mango
margarine
nectarine
orange
peach
peas
prunes
red peppers
runner beans
spinach
sweet potatoes
sweetcorn
tomatoes
watercress
Animal sources
bacon
cheese
eggs
kidney
lean meat or poultry
mackerel
milk
pilchards
salmon
sardines
tuna
yoghurt
Non-animal sources
almonds
fortified breakfast
cereals
granary bread
mushrooms
soya beans
spinach
wheatgerm bread
An additional amount of riboflavin is needed during
pregnancy. 1.4mg of riboflavin a day is recommended
in pregnancy. Riboflavin helps to release energy from
food and is important for eye and heart health.
Many women get most of their riboflavin from animal
sources and particularly dairy foods and so if they
avoid these foods it is important that they regularly
eat non-animal sources of riboflavin.
Nutrient
Good sourcesWhy it is needed
‘Folic acid’ is the name
given to the synthetic
form of the B vitamins
known as folates, but is
used as a general term
here for this vitamin.
Part 1 11
Iron
Iodine
Iron is important for the production of red blood cells
and it supplies oxygen to the cells. Pregnant women
are recommended to have 14.8mg of iron a day.
Low iron status in pregnancy is associated with low
birthweight babies and premature birth. All pregnant
women will be screened at antenatal booking-in to see
if they need to take an iron supplement in pregnancy.
Encourage women to have this simple blood test if
you think they might be anaemic.
Good sources of iron include red meat, fish, peas,
beans and lentils, and leafy vegetables.
Animal sources
beef
beefburger
chicken and other
poultry
corned beef
egg
herrings
kidney
lamb
pilchards
salmon
sardines
sausage
tuna
Non-animal sources
baked beans
blackcurrants
black-eyed peas
broad beans
broccoli
chick peas
dried apricots
fortified breakfast
cereals
lentils
raisins
soya beans
spinach
spring greens
tofu
weet bisks
white bread
wholemeal bread/
flour
Dairy sources
butter
cheese
fromage frais
milk
ice cream
yoghurt
Non-dairy sources
egg
fish
fish paste
seaweed*
shellfish
* Some types of
seaweed have very
high concentrations of
iodine and these are not
recommended. See page
26 for useful sources of
iodine for women who
don’t eat dairy foods.
Iodine helps regulate metabolism and plays an
important role within the thyroid in controlling many
body processes. Pregnant women are recommended
to have 140 micrograms of iodine a day.
Too little iodine in pregnancy is associated with learning
disability in infants and children. Iodine deficiency is
the biggest cause of mental retardation worldwide.
The main source of iodine in the UK is dairy products.
Iodine can also be found in seaweed, fish and seafood.
Smaller amounts can be found in meat and meat
products and some types of vegetables (depending on
the soil where they were grown).
If someone does not have dairy products and does
not eat any fish or seafood, it is very important that
they have other sources of iodine in their diet (see
pages 26 and 32).
It is also important not to have too much iodine, and
intakes should not exceed 940 micrograms a day.
Zinc
Animal sources
bacon
canned sardines
canned tuna or
pilchards
cheese
cold cooked meats
corned beef
eggs
ham
kidney
lean meat
milk
poultry
sausages
shrimps and prawns
Non-animal sources
beans and lentils
brown or wholemeal
bread
nuts
plain popcorn
sesame seeds
tofu
wholegrain breakfast
cereals, such as
puffed wheat,
branflakes or weet
bisks
Zinc plays a role in enzyme and insulin production, and
is important for the baby’s health and development.
Zinc helps to form the baby’s organs, skeleton, nerves
and circulatory system.
The current recommendation for pregnant women is
for 7mg of zinc a day.
Some women may have too little zinc in their diet if
they don’t eat well and if they don’t regularly have
foods such as meat, fish, eggs, milk, pulses, nuts or
cereal foods.
Nutrient
Good sourcesWhy it is needed
12 Part 1
Energy
Vitamin C
Thiamin
Also called vitamin B1
An additional amount of energy (calories) is needed
during the final stage of pregnancy (weeks 27-40)
to make sure the baby arrives at a good weight. Low
birthweight is associated with more problems at
birth, in the first few months and in later life. An extra
200kcal per day is recommended.
The best sources of energy are those that
also provide other nutrients, for example:
– starchy foods such as potatoes, bread,
pasta and rice
– dairy foods such as milk and yoghurt
– eggs.
apples
blackberries
blackcurrants
broccoli
Brussels sprouts
cabbage
canned guava
cauliflower
grapefruit
green and red
peppers (raw)
green beans
kiwi fruit
mango
nectarines
orange (and orange
juice)
peaches
peas
potatoes
raspberries
satsumas
spinach
spring greens
strawberries
tomato
watercress
Animal sources
chicken and other
poultry
eggs
lean meat
pork, bacon and ham
Non-animal sources
fortified breakfast
cereals
nuts
oatcakes
potatoes
white or brown bread
wholemeal bread
yeast extract
An additional amount of vitamin C is needed during
the final stage of pregnancy to increase intakes to
50mg a day. Vitamin C is one of the building blocks for
skin and also acts as an antioxidant and protects cells
from damage. Eating a range of the meals and snacks
shown in this resource will ensure enough vitamin C is
consumed.
An additional amount of thiamin is needed during the
final stage of pregnancy to increase intakes to 0.9mg
a day. Thiamin helps to release energy from food and
plays an important role in the development of the
baby’s nervous system.
Weeks 27–40 (the last trimester of pregnancy)
Why it is needed Good sources
For more information and up-to-date advice on vitamins and minerals, visit the NHS Choices website www.nhs.uk
Long chain
poly–
unsaturated
fatty acids
Often called omega 3
fatty acids
Choline
Pregnancy causes physiological changes in women,
which mean that many nutrients and other dietary
components are absorbed more efficiently, or taken
from the mother’s stores, so that the developing
infant will not be deprived of nutrients.
There are some components – such as long chain
polyunsaturated fatty acids (or omega 3 fatty acids),
and choline – that the body can make itself in small
amounts, but which it is helpful to have sufficient of
in the diet during pregnancy. This is to ensure stores
are not depleted and that the infant has sufficient for
brain and cell development.
If women eat a variety of meals and snacks as
recommended in this resource, it is likely that they will
get enough choline and long chain polyunsaturated
fatty acids to meet their needs.
Long chain polyunsaturated fatty acids
oil-rich fish, such as salmon, trout, herring,
mackerel, sardines and pilchards
Choline
eggs
lean meat
some vegetables, such as green leafy
vegetables and peas
tomato paste
tofu
pulses
nuts and seeds
Why it is needed Good sourcesNutrient
Nutrient
Part 1 13
Vitamin D
Folic acid is needed before pregnancy and in the first few weeks of pregnancy to prevent neural tube
defects, and may help to prevent cleft lip and palate. In later pregnancy, folic acid is needed to prevent a
particular type of anaemia. While it is possible to get enough folic acid from the diet if you eat well, it is
currently recommended that all women take a supplement of 400 micrograms of folic acid a day
when planning a pregnancy, or as soon as they find out they are pregnant, and that they take it for
at least the first 12 weeks of pregnancy. For those women who have poor or erratic diets that are low in
good sources of folic acid such as green leafy vegetables and wholegrain cereal, it is prudent to continue
taking the supplement throughout pregnancy. Healthy Start vitamins for pregnant women provide
400 micrograms of folic acid, 10 micrograms of vitamin D and 70 milligrams of vitamin C. (For more
information about Healthy Start, see below.)
Eating a range of meals and snacks as recommended in this guide will also help to ensure adequate folic
acid intake. A list of good sources of folic acid in food can be found on page 10.
Who might need a higher dose of folic acid?
If there is any family history of neural tube defects (spina bifida or anencephaly), if women are taking some
anti-epileptic drugs, if they are diabetic, have coeliac disease or are obese, they are likely to be advised to
take a higher-dose supplement of folic acid of about 5 milligrams a day during the first 12 weeks. If you
think a particular woman should be taking this higher dose of folic acid, encourage her to check with her GP.
Vitamin D during pregnancy is very important for bone development in both the pregnant woman and
the child, but needs cannot be met through diet alone. Most adults make the majority of their vitamin
D through the action of summer sunlight on the skin. Women who are at particular risk of low vitamin
D status include those who have darker skin, who rarely go outside, who cover their skin with clothing or
sunscreen, who avoid animal foods or who have a very poor diet.
It is currently recommended that all pregnant (and breastfeeding) women should take a supplement
of 10 micrograms of vitamin D every day.
Healthy Start vitamins contain 10 micrograms of vitamin D and can be taken throughout pregnancy and
while breastfeeding. Women who may be at particular risk of low vitamin D status should be given the
vitamins at the first point of contact and should be encouraged to take them regularly.
Important vitamins that all pregnant
women should take as a supplement
Folic acid
Healthy Start is the
name for the welfare
food scheme in the UK,
which aims to provide
some additional food
and nutrition support to young and low-income women. If
pregnant women are under 18 years of age or are entitled
to income support or are on a low income, they are likely
to be eligible for Healthy Start benefits which include free
Healthy Start vitamins, and vouchers for milk, fruit and
vegetables worth (in 2017) £3.10 per week (see page 29).
However, registration with Healthy Start does not occur
until 10 weeks of pregnancy, so it is useful for all health
professionals to have Healthy Start vitamins available
that they can offer to pregnant women as soon as they
have any contact with them, as it is in the early stages of
pregnancy that they are particularly important.
Healthy Start vitamins contain 400 micrograms of folic
acid, 10 micrograms of vitamin D, and also 70 milligrams
of vitamin C. They should be available at children’s centres
and health centres in most areas. If they are not available, a
GP can prescribe these vitamins or they can be bought at a
pharmacy. If Healthy Start vitamins are not readily available
in your area, make sure that you can signpost women to
appropriate named supplements they can buy (see the
next page).
Healthy Start application forms are available from midwives,
health visitors, children’s centres and GP surgeries and can
be downloaded from www.healthystart.nhs.uk. The form
must be signed by a health professional to confirm the
pregnancy – for example, by a midwife at the booking-in
clinic. To find out more about Healthy Start, see
www.healthystart.nhs.uk or www.healthystartalliance.org.
14 Part 1
Which vitamin supplements are
suitable for pregnant women?
It is recommended that all pregnant women take
a daily vitamin supplement that contains 400
micrograms of folic acid and 10 micrograms of
vitamin D in pregnancy.
Healthy Start vitamins include folic acid and vitamin
D and are suitable for all women except those who
choose a vegan diet. If other vitamin supplements are
taken, it is important that they do not include vitamin A.
If you cannot source Healthy Start vitamin
supplements in your area, or cannot access these
while attempting to become pregnant or in the first
weeks of pregnancy, the best alternative supplement
is a simple folic acid and vitamin D supplement,
available from most pharmacies. Boots sell own-
brand vitamin supplements with 400 micrograms
of folic acid and 10 micrograms of vitamin D, which
cost 5p a day to take. You could also take folic acid
supplements and vitamin D supplements separately,
and you can buy folic acid supplements of the
correct strength (400 micrograms a day) from most
pharmacies very cheaply. Vitamin D sold as a single
product may come in different doses, but many
pharmacies sell inexpensive supplements containing
between 10 and 25 micrograms of vitamin D suitable
for women to take in pregnancy.
What about branded specialist
vitamins for pregnant women?
There are a range of expensive vitamin supplements
sold for women planning a pregnancy or during
pregnancy, many of which contain a whole range of
other vitamins and minerals that are not needed by
most women. Eating a good diet should always be the
suggested route for obtaining most of the nutrients
needed. Unless someone has been specifically
recommended to take supplements containing
additional nutrients there may be a risk associated with
taking additional supplements, and the money spent
on these supplements would be more advantageously
used on buying additional fruit, vegetables and milk.
Taking other vitamin supplements
It is important to remember that only supplements
of folic acid and vitamin D – or the Healthy Start
vitamins, which contain folic acid, vitamin D and
vitamin C – are recommended in pregnancy. No
other supplements are recommended and some
may be dangerous (see page 37). Taking lots of
supplements does not improve health and may have
an adverse impact on health. Also, supplements are
an unnecessary expense for many.
Make sure that only vitamins suitable for pregnancy
are taken. General multivitamins that contain vitamin
A (retinol) are not suitable, as high intakes of this vitamin
in supplement form can be dangerous for the fetus.
Vitamins for vegan pregnant
women
Folic acid supplements can be purchased cheaply
from a pharmacist or supermarket, and are usually
suitable for vegans.
The Vegan Society produces a supplement called
Veg1 which contains riboflavin, vitamin B6, folic acid
(200 micrograms), vitamin B12 (10 micrograms),
vitamin D (10 micrograms), iodine (150 micrograms)
and selenium. (See www.vegansociety.com/lifestyle/
nutrition/multivitamins-and-minerals-lists.aspx) This
supplement is suitable for pregnant women, but
does not contain enough folic acid (as it contains
200 micrograms rather than the required 400
micrograms). So it should be taken with an additional
folic acid supplement.
Vitamin D supplements are often marked in IU
(international units) rather than micrograms. 400 IU is
equivalent to 10 micrograms.
Vitashine
vitamin D is recommended by the Vegan
Society, and a 1,000 IU supplement (equivalent to 25
micrograms of vitamin D) is available, which is suitable
for pregnant women.
Ddrops
are also suitable for vegans. These contain 10
micrograms of vitamin D per drop and can be bought
in pharmacies and health food shops or online.
Vegan women should avoid any supplements that
contain vitamin A.
Part 1 15
General eating well advice
Meals and snacks should be based around these two
food groups:
•
Potatoes, bread, rice, pasta and other starchy
carbohydrates. These foods should make up over one-
third of the food we eat. Choose wholegrain or higher
fibre versions with less added fat, salt and sugar.
•
Fruit and vegetables. These should make up more than
one-third of the food we eat. Eat at least five portions of
a variety of fruits and vegetables every day.
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Each serving (150g) contains
of an adult’s reference intake
Typical values (as sold) per 100g: 697kJ/ 167kcal
Check the label on
packaged foods
Energy
1046kJ
250kcal
Fat Saturates Sugars Salt
3.0g 1.3g 34g 0.9g
15%
38%
7%4%
13%
Choose foods lower
in fat, salt and sugars
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
It shows how much of what you eat overall should come from each food group.
Eatwell Guide
2000kcal 2500kcal = ALL FOOD + ALL DRINKSPer day
Eat less often and
in small amounts
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Oil & spreads
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LOW LOW HIGH MED
Choose unsaturated oils
and use in small amounts
D
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n
s
6-8
a day
Water, lower fat
milk, sugar-free
drinks including
tea and coffee
all count.
Limit fruit juice
and/or smoothies
to a total of
150ml a day.
It is also important to include foods from these two
food groups:
•
Dairy and alternatives. These provide useful nutrients
and should be eaten every day in moderate amounts.
Choose lower-fat and lower sugar options.
•
Beans, pulses, fish, eggs, meat and other proteins.
Eat more beans and pulses and two portions of
sustainably sourced fish every week, one of which is oily.
Foods and drinks high in fat and/or sugar should be limited in the diet as eating these foods and drinks means that it may
be harder to get in all the nutrients you need without having too much energy (calories).
Oils and spreads: Choose oils and fats which are unsaturated, and use in small amounts.
Drinks: Have 6-8 drinks a day. Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juices and/
or smoothies to 150ml per day as the sugars in these drinks can damage teeth and contribute to overweight.
16 Part 1
Food group: Potatoes, bread, rice, pasta and other starchy carbohydrates
ADVICE WHY? WHAT’S INCLUDED
Starchy foods – which include
potatoes, bread, rice and pasta
– should make up a third of the
daily diet.
Eating a variety of breads and
other starchy foods such as rice
and pasta, including those with
more wholegrain flour, will add
additional nutrients and fibre to
the diet.
Starchy foods are a good source
of energy and the main source of
a range of nutrients in the diet.
As well as starch, these foods
supply fibre, calcium, iron and
B vitamins.
All varieties of bread including
wholemeal, granary and seeded
breads, chapattis, bagels, roti,
tortillas and pitta bread
Potatoes, yam, cocoyam,
dasheen, breadfruit and cassava
Breakfast cereals
Rice, couscous, bulgar wheat,
maize (polenta) and cornmeal
Noodles, spaghetti and other
pastas
TIPS
•
Potatoes are a useful starchy food as they are cheap, locally produced, contain a range of useful
nutrients and are very versatile.
•
Serve more pasta and rice and use less sauce.
•
When serving rice and pasta, try to use wholemeal, wholegrain, brown or high-fibre versions.
•
Some breakfast cereals are nutrient-fortified (that is, with added iron, folic acid and other vitamins
and minerals), but avoid those that are high in sugar (those with more than 15g of sugar per 100g of
cereal).
•
Offer a variety of breads, such as seeded, wholegrain and granary. Use thicker slices and have low-fat
options for fillings.
•
If you are making chips or fried potatoes, use large pieces of potato and have thick or straight-cut chips
as these absorb less fat.
•
Baked potatoes do not need to have butter or margarine added when served with moist fillings or
sauces.
•
For people who have allergies to wheat, oats, barley and rye, good alternatives to offer are foods made
from maize (such as polenta), rice, rice flour, potatoes, potato flour, buckwheat, sago, tapioca, soya and
soya flour.
•
Cereal foods which are good sources of iron and zinc include fortified cereals, wholegrain cereals,
wholemeal bread and flour, couscous and wholemeal pasta.
Part 1 17
Food group: Fruit and vegetables
ADVICE WHY? WHAT’S INCLUDED
Fruit and vegetables should make
up about a third of the daily diet.
Try and eat at least 5 portions
a day. A portion is about 80g
(a whole fruit, like an apple or
orange, or 2 to 3 tablespoons
of vegetables, or a small glass of
fruit juice.)
A 150ml glass of 100% fruit or
vegetable juice, or 100% fruit
and vegetable based smoothie
can count as 1 portion of fruit or
vegetables each day.
Dried fruit contains useful
nutrients but if eaten between
meals can damage teeth. So
eat dried fruit
with
meals – for
example, with breakfast cereals or
desserts.
Aim for 1 or 2 portions of fruit
or vegetables with each meal,
and have fruit and vegetables as
snacks.
Fruit and vegetables are good
sources of many vitamins and
minerals.
There is evidence that consuming
400g or more of fruit and
vegetables a day reduces the risk
of developing chronic diseases
such as coronary heart disease
and some cancers.
Including fruits and vegetables in
the diet will help to increase the
intake of fibre.
All types of fresh, frozen and
canned vegetables – for example,
broccoli, Brussels sprouts,
cabbage, carrots, frozen peas,
peppers, swede and sweetcorn
Beans and pulses, including baked
beans, chick peas and kidney beans
All types of salad vegetables,
including lettuce, cucumber,
tomato, raw carrots, peppers and
beetroot
All types of fresh fruit – for
example, apples, bananas, kiwi
fruit, oranges, pears, mango and
plums
All types of canned fruit in fruit
juice – for example, pineapple,
peaches and mandarin oranges
Stewed fruit
Dried fruit
Fruit juice (100% juice) or fruit
and vegetable only smoothies.
Have no more than 150ml of fruit
juice and/or smoothies a day.
TIPS
•
Steaming or cooking vegetables with minimum amounts of water, and serving them as soon as
possible, will help retain vitamins.
•
Use fresh fruit and vegetables as soon as possible, rather than storing them, to avoid vitamin loss.
•
Incorporate fruit and vegetables in snack options. Many vegetables can be eaten raw.
•
Add vegetables and pulses to curries, casseroles or stir-fry dishes and serve at least two types of
vegetables with fish, chicken or meat.
•
One daily glass (150ml) of 100% fruit or vegetable juice or 100% fruit and vegetable smoothie can help
iron absorption, so have with a meal such as breakfast.
•
Add a handful of dried fruit to cereals, porridge and desserts like rice pudding.
•
Raw vegetables can increase colour, taste and texture at mealtimes, but if eating vegetables and fruit
raw, always wash them before eating.
•
Add extra vegetables to dishes such as Bolognese sauce, shepherd’s pie, curries, stews and soups.
•
Fruit and vegetables which are useful sources of iron include spinach, broccoli, spring greens, dried
apricots, raisins, baked beans, broad beans and blackcurrants.
•
Fruit and vegetables which are useful sources of folic acid include spinach, broccoli, peas, oranges,
melon, green leafy salads and tomatoes.
•
Fruit and vegetables which are useful non-dairy sources of calcium include green leafy vegetables,
dried fruit and oranges.
18 Part 1
Food group: Dairy and alternatives
ADVICE WHY? WHAT’S INCLUDED
Have dairy foods such as milk,
yoghurt and cheese every day (if
you eat these foods).
Have low-fat options such as
semi-skimmed milk or 1%
fat milk, low-fat yoghurt and
reduced-fat cheeses.
Vegetarians should not rely on
cheese as the main protein item.
If you don’t eat dairy foods
(for example, because you are
vegan or lactose-intolerant,
see page 26), calcium-fortified
unsweetened soya milk or other
alternatives can be used instead
of cows’ or other animal milk.
Milk and dairy products are good
sources of calcium, protein and
vitamin A. Calcium helps to
contribute to good bone health.
The fat content of different dairy
products varies and much of this
is saturated fat.
If you choose milk alternatives,
make sure they are unsweetened
and fortified with calcium.
Skimmed, semi-skimmed, 1% fat
and whole milk
Dried milk, goats’ and sheep’s
milk
Cheeses – for example, Cheddar
cheese, cottage cheese, cheese
spreads, feta, Edam, goats’
cheese, Parmesan. For cheeses
to avoid during pregnancy, see
page 36.
Yoghurt
Fromage frais
Unsweetened fortified milk
alternatives made from soya,
nuts, oats, coconut or hemp,
and products such as yoghurt
or cheese made from these
alternatives.
TIPS
•
Choose reduced-fat hard cheeses, cottage cheese or low-fat soft cheese.
•
Some dairy products can contain high levels of salt. Look for lower-salt cheeses and use smaller
amounts of stronger cheese rather than larger amounts of milder cheese.
•
Offer semi-skimmed, 1% fat or skimmed milk, and low-fat yoghurts and fromage frais.
•
Use plain yoghurt or fromage frais instead of cream, soured cream or crème fraîche in recipes.
•
Try frozen yoghurts as an alternative to ice cream.
•
For those on dairy-free diets, serve unsweetened calcium-fortified milk alternatives in place of milky
drinks.
•
Avoid sweetened milk drinks, as sugars in these drinks can damage the teeth.
There
are lots of
practical meal
and snack ideas
and recipes in
Part 2.
Part 1 19
Food group: Beans, pulses, fish, eggs, meat and other proteins
ADVICE WHY? WHAT’S INCLUDED
Everyone is encouraged to eat
more pulses and beans in their
diet. Vegetarians and vegans
should eat a range of meat
alternatives.
Everyone is encouraged to eat
two portions of sustainably
sourced fish a week, one of which
is an oil-rich fish such as salmon,
trout, mackerel, herring, pilchards
or sardines.
Limit the amount of processed
fish and dishes (such as fish cakes,
fish fingers and battered fish
products).
Eggs can be eaten at breakfast
and as part of main meals.
Eat a variety of meat and meat
alternatives at main meals.
Use lean meat (meat which has
a fat content of about 10%) and
limit the amount of processed
meat products consumed, such
as sausages, burgers, canned
meats, pies, pasties and crumbed
or battered meat products.
Beans, pulses, eggs, meat
alternatives such as tofu, tempeh,
textured vegetable proteins, and
nuts all provide good sources of
nutrients.
Oil-rich fish provides a good
source of omega-3 fats, which
may help to protect against heart
disease. Oil-rich fish are also a
source of vitamins A and D.
Fish products such as fish cakes
and fish fingers may have a low fish
content and may be high in fat
and salt.
Eggs are a good source of
protein, vitamin A, vitamin D,
choline and some minerals.
Meat and meat alternatives are a
good source of protein, vitamins
and zinc.
Some meat and meat products
can contain a lot of fat, saturated
fat and salt, and buying meat
diluted with other ingredients is
poor value for money.
Beans and pulses such as chick
peas, lentils, kidney beans, butter
beans, textured vegetable protein,
nuts, nut butters, seeds, soya
products such as tofu, and Quorn.
Fish includes all fresh and
frozen fish (including coley, cod,
haddock, mackerel, salmon,
trout), canned fish (such as
sardines, tuna, pilchards) and
shellfish or crustaceans (such
as crab, lobster, prawns and
mussels). Choose sustainably
sourced fish. Good white fish
options include coley, pollack,
hake, flounder, dab and whiting.
Find out more at
www.mcsuk.org.
Boiled, poached or scrambled
eggs, or omelettes.
Meat includes all cuts of beef,
pork, lamb, poultry (chicken and
turkey), game (such as venison or
rabbit), offal (such as kidney or
heart), and meat products such
as bacon, sausages, beefburgers,
pies and cold meats such as ham
or salami.
TIPS
•
Eggs and canned pulses such as chick peas and red kidney beans, or easy-to-use dried pulses such as
lentils, are cheap alternatives to meat and fish. There are lots of useful recipes using these in this resource.
•
Buy good-quality meat and use smaller amounts.
•
Use more vegetables, pulses and starchy food to make meals go further, and to add more texture and
flavour. This will also mean that less meat is needed, reducing both the fat content and the cost of the meal.
•
Avoid cheap processed meat products such as sausages, burgers, canned meat products, coated and
battered products, pies, pasties and sausage rolls. These often contain small amounts of meat but lots of
fat and salt, and are not good nutritional value for money.
•
Always cook meat dishes thoroughly, particularly if they are bought ready-prepared. Make sure that any
leftover meat dishes are stored and reheated safely (see page 35).
•
Tinned fish provides useful nutrients and can be a cost-effective ingredient in recipes.
•
Frozen fish is often cheaper than fresh fish.
•
Buy fish from sustainable fish stocks. Look for the Marine Stewardship Council logo.
•
Reduce the amount of processed fish products eaten – particularly those that are fried or coated, such as
fish fingers or fish cakes – as these are often poor nutritional value for money.
20 Part 1
Simple food swaps
Here are some simple food swaps that young people can make to improve their diet.
Doughnuts, croissants, Danish pastries, sweet
tarts or pastries
Savoury pasties or sausage rolls
Take-away pizza
High-fat, high-salt ready meals
Sweet fizzy drinks
Crisps and salted snacks in bags
If someone says they eat:
Plain or fruit scones, currant buns, toasted
teacakes, fruit cake or bread pudding
Bread rolls with savoury fillings such as egg, salad,
soft cheese or lean meat
Ready-made thin-based pizza cooked at home
with added vegetable toppings, or eaten with salad.
Take-away pizzas with thin crusts, avoiding pepperoni
and processed meat toppings and extra cheese
Other quick and easy meals such as scrambled egg
on toast, pasta with tomato sauce, or jacket potato
cooked in the microwave and served with baked
beans
Tap water, fresh fruit or vegetable juice or 100%
fruit and vegetable smoothies (up to 150ml a day),
fruit juice with sparkling water, or milkshake
Monkey nuts, other dried fruit and nut mixes,
pretzels, or plain popcorn
Suggest they could have this instead:
Foods and drinks high in fat and/or sugar
ADVICE WHY? WHAT’S INCLUDED
Fatty and sugary foods can add
palatability to the diet but should
be eaten in small amounts each
day.
Reduce the amount of foods
containing fat – for example, fat
spreads and butter, cooking oils
and mayonnaise.
Other foods containing fat
and sugar – such as cakes and
biscuits – should be eaten only
occasionally.
Foods that are high in fat and/or
sugar often provide a lot of
calories and a lower proportion
of other nutrients.
Some foods in this group are
also high in sodium/salt.
Foods and drinks containing
sugar often contain few other
nutrients, and having them
frequently between meals can
contribute to tooth decay.
Foods containing fat include:
butter, margarine, other
spreading fats and low-fat
spreads, cooking oils, oil-based
salad dressings, mayonnaise,
cream, chocolate, crisps, biscuits,
pastries, cakes, puddings, ice
cream, rich sauces, and gravies.
Foods and drinks containing
sugar include: soft drinks, sweets,
chocolate, jams, sugar, cakes,
puddings, biscuits, pastries and
ice cream.
TIPS
•
Use fat spreads rich in monounsaturated or polyunsaturated fats.
•
Use cooking oils high in monounsaturates, such as soya, rapeseed or olive oils.
•
Avoid serving pastry dishes frequently.
•
Have low-fat yoghurt with puddings or pies, rather than cream.
•
Base desserts on fresh fruit, canned fruit in juice, and yoghurt or low-fat custard.
•
Have water, unsweetened fruit juices and chilled milk drinks rather than sugary soft drinks.
•
Have wholegrain or plain cereals rather than sugar-coated cereals.
•
If you currently add sugar to hot drinks such as tea and coffee, try cutting back a little bit at a time to
get used to a less sweet taste.
Part 1 21
Cutting down on saturated fat,
sugar and salt
Checking food labels
It is useful to look at the nutrition information labels
on foods, and to choose those that are lower in salt,
sugar and fat. The
Check the label
guide below shows
how to check labels to see if foods are high in fat,
saturated fat, sugar or salt.
Eating less fat, and less
saturated fat
If meals are based around carbohydrate foods such as
potatoes, bread, pasta, rice and fruits and vegetables,
it is likely that you will reduce the amount of foods
high in fat and saturated fat that you have. Easy ways
to reduce fat intakes are to use semi-skimmed milk
and lower-fat dairy products, cut visible fat off meat,
use less fat spread on bread and in cooking, and cut
down on processed foods such as meat products,
take-away foods, cakes, biscuits and fried snacks.
Eating less sugar
Sugar is not just the white crystals we put in tea and
coffee. There are two types of sugar.
•
One type of sugar is found naturally in some foods
such as vegetables, fruit and milk. This type of
sugar is not harmful to our teeth.
•
The other type of sugar is the sugar that is taken
out of sugar beet or sugar cane, or out of fruit,
and then put back, as sugar, into other foods and
drinks. This type of sugar damages teeth. Also,
many of the foods and drinks with this type of
sugar tend to have lots of calories (which can
contribute to overweight), but they have few
other nutrients.
We don’t need to add sugar to our food, or have
sugary foods or drinks, as most of us can get all the
energy (calories) we need from starchy foods such as
potatoes, rice, beans or pasta. Our bodies break these
foods down into glucose, which the body then uses to
give us a steady supply of energy.
Did you know?
If fruits and vegetables are highly processed, for
example in purées, the sugars are set free from
the cell walls and become the damaging sort of
sugars. This means that the sugars in fruit juice,
smoothies, fruit purées (including those sold for
babies in jars and pouches), are all high in sugar.
If your diet has a lot of sugar in it, you are more likely
to become overweight or to have tooth decay. Most
people in the UK eat too much sugar. It can be hard
to avoid having lots of sugar as it is put into many
common foods. See the box below.
You can usually find information about how much
sugar there is, either in a portion or in 100g of the
food, by looking at the nutrition information on the
pack. (See
Check the label
on the left.) But it’s not
always easy to tell whether the sugar in the food is
the type that can damage teeth. As a general rule, if
a food says it has 15g of sugar or more per 100g, it is
probably high in sugars that can damage teeth and
contribute to overweight.
Check the label
Use this information to find out if a product is
high or low in sugars, fats and salt. Compare
these figures with the ‘per 100g’ figures on the
food label.
All measures are per 100g.
LOW HIGH
Sugars 5g or less More than 15g
Fat 3g or less More than 20g
Saturated fat 1.5g or less More than 5g
Salt 0.3g or less More than 1.5g
Sodium 0.1g or less More than 0.6g
FOODS
Biscuits
Cereal bars and
flapjacks
Cakes
Pastries
Fruit pies and pie
fillings
Puddings such as
sponge puddings,
cheesecake,
mousse or tarts
Sweetened breakfast
cereals
Sweetened yoghurts
and fromage frais
Ice cream
Sweets
DRINKS
Soft drinks
Squashes
Fizzy drinks
Energy drinks
Some smoothies and
fruit juice drinks
Milkshakes
Some sweet alcoholic
drinks such as
sweet wine, drinks
with mixers, or
bottled cocktails
and shots
Foods and drinks that have a
lot of sugar
22 Part 1
Some ways of cutting down on sugar
Having less salt
Salt (sodium chloride) is essential in the diet to maintain fluid balance. But having too much salt in the diet can
lead to high blood pressure, which can contribute to stroke and coronary heart disease in later life.
Most of the salt we eat is in ready-made foods. The list below gives some examples of ready-made foods that
have a lot of salt. Current nutritional guidelines suggest that everyone aged 11 years and over should have no
more than 6g of salt a day. It is easier to reduce the amount of salt if food is prepared from ingredients rather
than buying ready-prepared foods. The meals and snacks shown in this guide provide lots of nutrients without
lots of salt – and taste good.
How to add flavour to your food without using salt
Foods that have a lot of salt
Soups
Bottled pasta sauces and other cooking sauces
Sauces, spreads, pickles, chutneys and soy sauce
Mayonnaise and salad cream
Savoury ready meals
Savoury snacks such as crisps, salted nuts, papadums
and savoury biscuits
Bread, rolls, garlic bread and flavoured breads
Some breakfast cereals
Meat pies and pasties, and canned meat products
Some sweet foods such as buns, pastries and hot
chocolate powder
Smoked foods and smoked meats such as ham and
bacon
Fast food or take-aways such as pizza, burgers and
Chinese and Indian take-away meals.
•
Taste food before you add salt when cooking or at
the table. You might not need it!
•
Cut down on the salt you add when cooking
potatoes, pasta and rice. After a while you’ll find
you don’t need to add any at all.
•
Add fresh herbs to pasta dishes, vegetables and
meat.
•
Use garlic, ginger, chilli and lime in stir-fries.
•
Make your own stock and gravy, instead of using
cubes or granules. Or use low-salt bouillon.
•
Squeeze lemon or lime juice onto fish and into
casseroles and stews.
•
Try using different types of onion – brown, red,
white, spring onions or shallots.
•
Use black pepper instead of salt, to season foods
like pasta or scrambled egg.
•
Buy good-quality fresh ingredients as they will
have more natural flavour.
•
Add fruit to meat dishes to give a naturally sweet
flavour – for example, pork and apricots.
•
When making cheese dishes, use a small amount
of strong cheese rather than a larger amount of
milder cheese. Add a little mustard powder to
bring out the cheese flavour.
•
Have fewer sugary drinks and foods. Try to have
them only at mealtimes.
•
Try unsweetened fruit juice mixed with fizzy
water at mealtimes, and limit fruit juice to a glass
(150ml) a day.
•
If you have sugar in tea or coffee, try to cut down
on how much you have, until you don’t have any
at all.
•
Instead of biscuits and cakes, try currant buns,
scones, malt loaf or fruit bread.
•
Add dried fruit or fruit purée to dishes to sweeten
them, instead of adding sugar.
•
Choose wholegrain breakfast cereals instead of
cereals that are coated in honey or sugar.
•
Add your own flavouring – such as chopped-up
fruit, or a little honey – to natural yoghurt, instead
of buying flavoured yoghurt which is often very sweet.
•
Where you can, make your own food. Processed
foods such as dried soups, sauces, dried rice
dishes, ready meals, ready-made desserts and
packaged cakes and biscuits often have much
more sugar in them than you would use in a
recipe yourself. And many of these dishes are
simple and cheap to prepare.
Part 1 23
Weight and activity
Weight gain in pregnancy
It is important that everyone gives a clear and
consistent message about eating well in pregnancy
first and foremost and takes a considered view of
weight gain in pregnancy, which is likely to vary for
each woman.
If a woman has had an eating disorder, it is important
that extra support and advice are sought from a GP
or paediatric dietitian to ensure that everyone is clear
about whether the woman is gaining enough weight,
and that the pregnancy is carefully monitored.
How much weight should
women gain during
pregnancy?
In the UK we do not have specific guidance on the
amount of weight that should ideally be gained
during pregnancy, but it is generally agreed that
women who enter pregnancy underweight should
be encouraged to gain more weight than those who
enter pregnancy overweight or obese. The amount of
weight gained will be different for different women,
and the most important thing to encourage is a good
diet rather than a specific weight gain. An average
weight gain of about 12kg (just under 2 stone) is
often used as a guide, but young women who
are still growing, women who are having
multiple births, or those who are very
thin, or very fat, when entering
pregnancy should be given
individual advice.
Women who enter pregnancy
overweight
Being overweight in pregnancy impacts on the health
of pregnant women, the delivery, and the health and
wellbeing of the baby. Women who enter pregnancy
overweight are more likely to gain too much weight in
pregnancy, and find it harder to lose it afterwards.
In the UK there is guidance for health professionals
on managing weight in pregnancy for women before
they become pregnant, or if they are overweight or
obese during pregnancy, and to support overweight
and obese women after pregnancy. For details of this,
see the
Resources
section on page 88.
Gestational diabetes
Being overweight or obese increases the risk of
developing gestational diabetes, a disorder that
develops in about 5-9% of pregnancies in the third
trimester leading to raised blood glucose levels.
Other risk factors include: having a family history of
gestational diabetes; having a first degree relative
with diabetes; or coming from a south east Asian or
African-Caribbean ethnicity. Women with gestational
diabetes are more likely to deliver larger babies
and are usually advised to manage weight gain in
pregnancy and to eat a diet which is rich in fruit
and vegetables and wholegrain cereals and
to limit intakes of sugars, particularly
from soft drinks. Dietary counselling
is advised for women who
have previously experienced
gestational diabetes or who
are at high risk.
W
omen need to gain enough weight in pregnancy to ensure that their baby is
born at a good birthweight, as that gives the baby the best chance of feeding
well and growing and developing normally. Women who are themselves short
and thin, those who may have been born at a low birthweight, and those who smoke
and who gain little weight in pregnancy, are at greatest risk of having a baby with low
birthweight. Women under 20 are at greater risk of having low weight gain in pregnancy
compared to older women.
Don’t
obsess about
weight measurements
and body size
The most important thing a woman can
do in pregnancy is to eat well and be active
(and not to smoke, drink alcohol or take
party drugs). It’s essential to encourage
all women to eat well, regardless of
whether they are underweight or
overweight.
24 Part 1
Why does birthweight matter?
Babies who are born small or thin are at greater
risk of ill health and poor development. Babies
born at less than 2.5 kilos (5 pounds 8 ounces)
are called low birthweight babies. These babies
may need more care and may be at greater risk
of illness and development delays in both the
short term and the long term.
Weight worries
Women who are pregnant might worry about gaining
weight in pregnancy and then not being able to lose
the weight after the birth. It is important to explain
that:
•
Much of the weight gain is water, and this increase
in fluid is needed to ensure that there is a good
flow of blood and nutrients from mum to baby
through the placenta.
•
Some weight is gained to provide the energy
stores for breastfeeding, and breastfeeding is
the ideal way to protect both the baby’s and the
mother’s health and for the mother to regain a
pre-pregnancy figure.
•
Eating well in pregnancy is one of the most
important things you can do to give your baby the
best start in life. Trying not to gain much weight
may mean that the baby is deprived of the energy
and nutrients needed to develop.
•
Gaining the right amount of weight does not
mean having a bigger baby which will be harder to
deliver. It is a myth that a smaller baby means an
easier delivery. Every woman has a different birth
experience and the most important thing is to eat
well and have a healthy baby.
Dieting in pregnancy is never recommended. If
women are worried about their weight, the best
advice is to follow the guidance in this resource about
eating well during pregnancy and to talk to a midwife
or GP after the birth about accessing support on how
to lose weight effectively.
Research suggests that just six months of breast-
feeding can reduce the risk of obesity in women in
later life, as well as reducing the risk of breast cancer.
Activity in pregnancy
It is beneficial to be active during pregnancy. The
advantages of being active are:
•
Management of weight gain.
•
Better sleep.
•
Mood may be improved.
•
Constipation is less likely.
•
Back ache and leg cramps may be less of a problem.
•
It may help reduce the risk of some complications
in pregnancy such as gestational diabetes and pre-
eclampsia.
•
Labour is often easier.
Most moderate exercise is safe in pregnancy, but
women should check with a doctor that the sort of
activity they do is safe. It is a good idea to do at least
30 minutes of some sort of moderate activity every
day in pregnancy. At the least, encourage everyone
to walk for at least 30 minutes a day outside. For
other activities, encourage women to wear a good
support bra (without underwiring) when exercising,
and to drink plenty of fluids. If there is any discomfort,
dizziness, pain, breathlessness or exhaustion when
exercising, women should stop the activity and seek
advice.
For more information see Tommy’s
Your guide to
staying active in pregnancy
at
www.tommys.org/file/exercise.pdf.
Pregnant women can enjoy
activity such as:
•
walking and gentle jogging
•
swimming
•
yoga and pilates with trained instructors
•
cycling
•
non-competitive tennis and badminton.
Pregnant women should avoid:
•
high-intensity physical activity such as
sprinting and squash
•
contact sports or higher risk sports such
as horse-riding, trampolining, gymnastics,
martial arts, football, rugby, netball, diving,
skiing and climbing
•
sports where they might fall and injure
themselves or the baby.
Part 1 25
Looking after bones and teeth –
for both baby and mum
For
information
on vitamin
supplements for
vegan women, see
page 14.
Vitamin D
People make vitamin D in their skin when the skin is
exposed to summer sunlight. The UV rays are strong
enough to do this in most parts of the UK between
April and September. However, it is now thought
that lots of people in the UK do not make enough
vitamin D in their skin to last them all year round.
New recommendations suggest that most people
might benefit from a vitamin D supplement in the
winter months. Pregnant women, however, should
take extra vitamin D throughout pregnancy, as low
vitamin D status in the pregnant woman can impact
on the bone health of the baby throughout its life.
Some young women may be at particular risk of low
vitamin D status:
•
Women with darker skin (for example, those from
South Asian, Caribbean or African descent) may
be at greater risk, as darker skin requires more sun
exposure to make sufficient vitamin D.
•
Women who rarely go outside may not make
enough vitamin D. They may not go outside
because they are unable to do so because of a
disability, because they are in a residential setting,
or because they choose to stay inside.
•
Women who are obese and those who have
gestational diabetes are also at particular risk of
vitamin D insufficiency.
•
If women wear concealing clothing when they
are outside – for example, if they never have their
shoulders or arms exposed to the sun – they may
not be able to make enough vitamin D.
•
Women who do not eat meat or fish may get
less vitamin D from their diet (dietary vitamin
D). Although dietary vitamin D alone does not
prevent vitamin D insufficiency, it can provide a
useful additional source.
All pregnant women should take a supplement
of 10 micrograms of vitamin D a day throughout
pregnancy. This is included in the Healthy Start
vitamins. (See opposite.)
Calcium
It is also important to get adequate amounts of
calcium from the diet. Milk, cheese, yoghurt and
fromage frais are the best sources of calcium, but
other foods also contain some calcium. (See page
10.) Many of the recipes in this resource are good
sources of calcium.
Women who drink large amounts of fizzy drinks,
particularly cola drinks, may also be more prone to
bone problems, as the phosphorus in these drinks
makes it harder for the body to absorb calcium.
T
he body adapts in pregnancy to ensure that calcium from food and drink is well
absorbed, but it is important to make sure that women have adequate amounts of
the two nutrients that are very important for healthy bones: vitamin D and calcium.
Healthy
Start vitamins
contain 10 micrograms
of vitamin D, 400
micrograms of folic acid and
70 milligrams of vitamin C.
See page 13 for more on how
to get these
vitamins.
Women who don’t eat or
drink dairy products
Some women may avoid dairy products (milk, yoghurt
and cheese) because they are lactose-intolerant or,
more rarely, have a cows’ milk protein allergy, or
because they choose a vegan diet. Lactose is the
sugar naturally occurring in milk and all milk-based
products, and lactose intolerance is frequently found
in some women of Asian and African descent. It
is caused by a deficiency in the enzyme lactase.
Intolerance of dairy foods can be variable. Some
people experience unpleasant symptoms such as
diarrhoea, bloating and nausea when they have even
small amounts of lactose, while others can consume
small amounts without severe effects.
If dairy foods are avoided for whatever reason, intake
of calcium, riboflavin and iodine might be low, so it is
important that good sources are included in the diet.
Calcium: Unsweetened calcium-fortified milk
alternatives can be used instead of milk as a drink
and in recipes. (Some brands of milk alternatives may
also include vitamin B12 and vitamin D, which can be
useful additions to the diet. However, milk alternatives
on their own may not provide enough of these
nutrients.)
Non-dairy sources of calcium include: spinach,
sardines, pilchards and other tinned fish eaten with
the bones, tofu, soya drink fortified with calcium,
bread, sesame seeds, peas, beans and lentils, dried
fruit, oranges and egg yolk.
Non-dairy sources of riboflavin include: kidney,
malted drinks, fortified breakfast cereals, almonds,
lean meat and poultry, and eggs.
Non-dairy sources of iodine are fish, eggs and
seaweed.*
* Some seaweed such as kelp has a very high iodine content and
should be avoided. Dried nori seaweed used in making sushi is
safe to include in the diet and can be sprinkled on soups and
stews and included in home-made burgers and other dishes.
Very high intakes of iodine are also dangerous and if women
take an iodine supplement this should provide no more than 150
micrograms a day.
Looking after teeth
Hormonal changes in pregnancy can make gums
more prone to infection, and keeping teeth and gums
healthy is important to prevent future tooth loss.
Top tips for looking after teeth
•
Cut down on fizzy and soft drinks. One of
the biggest risk factors for poor dental health is
the frequent consumption of soft drinks, fizzy
drinks, squashes, juices, smoothies and sports
drinks. Drinking water, milk or unsweetened
decaffeinated tea or coffee between meals will
not damage teeth. For more information on
which drinks to choose during pregnancy, see
page 30.
•
Avoid eating sugary snacks throughout the
day – for example, sucking or chewing on sweets
or eating biscuits regularly between meals. Teeth
constantly bathed in sugar are more likely to
decay.
•
Brush teeth twice a day with a fluoride
toothpaste.
•
See a dentist and dental hygienist regularly.
26 Part 1
Free dental treatment for
pregnant women
All pregnant women are entitled to free NHS
dental treatment during the pregnancy and
for 12 months after the baby’s birth. Women
should be encouraged to use this service.
Over-18s will need a MATB1 certificate (issued
by a midwife or GP), or a valid prescription
maternity exemption certificate (MatEx) if they
are not otherwise entitled to free treatment
because of their age or because they are on
income support or certain other benefits.
Part 1 27
Top tips for meal planning in
pregnancy
Start
the day with
an egg
Eggs are an important source of
nutrients, and having an egg for
breakfast several mornings each week will
contribute to intakes of vitamin A, vitamin D,
thiamin, riboflavin, vitamin B12, iron, calcium,
zinc and choline, many of which are particularly
important in pregnancy. Eggs are cheap, very
easy to cook and very versatile. Example
breakfasts, snacks and meals that include
eggs* can be found on pages 49–85.
* We use free-range eggs in our meal and
snack ideas. You can eat well and
ethically on a budget.
T
here is a lot of advice available for pregnant women to support them to eat well
in pregnancy, and other useful and expert resources are outlined on page 88. Here
we give some specific practical tips that may be useful when supporting women
during their pregnancy.
Make time for breakfast
A small snack in the morning may help with nausea
in early pregnancy. If breakfast is missed, it is more
likely that people will snack mid-morning on high-fat,
high-salt and high-sugar foods and miss out on some
important nutrients like B vitamins, fibre, iron and zinc
that are found in cereals and breads. Most breakfast
cereals are a good source of energy, fibre and other
nutrients, and low-sugar, low-salt cereals like weet
bisks, puffed wheat, crisped rice, cornflakes and
malted wheat are good breakfast choices and can
also be snacks at other times of the day.
It is a good idea to have a glass of 100% fruit juice
with breakfast, as fruit juice is a good source of
vitamin C, and vitamin C may help the body to absorb
iron from cereal foods.
Breakfast does not have to include traditional
breakfast foods, however. Practical examples of
nutritious breakfasts or other meals and snacks that
could be eaten in the morning can be found on
page 46.
Eat more vegetables
Almost everyone would benefit
from eating more vegetables
every day. There is
excellent evidence that
eating more vegetables
is associated with better
health throughout
people’s lives. And
vegetables taste good,
and are cheap, versatile
and colourful, so it’s
very unlikely someone
won’t find a vegetable
they like.
Everyone should aim to have at
least three different types of
vegetables or salads every day at portions of
80g or more. A wide variety of fresh, dried, canned
and frozen vegetables can be included in the diet. It
is fine to eat more, and in lots of countries they
now say that half of all your main meals should be
vegetables.
•
sweetcorn or baby corncobs
•
raw carrot sticks, slices of red and yellow
peppers, or cherry tomatoes
•
tomato sauce on pasta
•
‘bubble and squeak’ (green cabbage and
mashed potato mixed together)
•
stir-fry vegetables
•
vegetable soup
•
vegetable curry
•
grated carrot as a salad.
People who say they don’t like
vegetables may be more willing to try:
Everyone
should have
5
of a variety of fruit and vegetables
every day. This one step alone will
really help pregnant women
meet a lot of their
nutrient
needs.
at least
portions
Eat more fruit
Everyone should have at least two different types of fruit a day. One of these can be a glass of 100% fruit juice
and the other can be a piece of fresh fruit or a small portion of dried fruit or some canned or frozen fruit.
•
canned or fresh pineapple, peaches or fruit salad in fruit juice
•
fruit smoothies (fresh or canned fruit in juice liquidised together with other fruit, natural low-fat
yoghurt or fruit juice), or fresh fruit milkshakes made with skimmed milk and fruit
•
raisins, or other dried fruit such as dates, apricots, pear or mango
•
banana with ice cream or custard
•
fresh fruit jellies or home-made lollies
•
fruit kebabs
•
frozen bananas.
People who say they don’t like fruit may be more willing to try:
We are able to grow a wide range of fruits and
vegetables in the UK and it is better for the
environment, and the economy, if we all try and eat
foods that do not have to travel long distances. Also,
it is better for the environment if fruits and vegetables
are grown without the need for artificial heat, or for
lots of added chemicals.
Everyone can be encouraged to think about joining
a local box scheme that sources organic fruit and
vegetables, or using a local farmers’ market. (These
vendors can become registered to accept Healthy
Start food vouchers – see the next page.) Organic
fruits and vegetables do not necessarily contain more
nutrients than conventionally grown ones, but farmers
who grow food organically make an important
contribution to protecting wildlife and keeping the
land and soil healthy. Local box schemes, food co-ops
and farmers’ markets offer good-value local fruit and
vegetables, and most local authorities can provide
information on food schemes in their area.
Eat more potatoes
Potatoes are an excellent source of nutrients and fibre, as well as being a starchy, ‘energy-giving’ food. Potatoes
grow well in the UK and can often be sourced locally. Potatoes are really versatile, are very good value for money
and are easy to cook. Jacket potatoes with fillings such as mashed tuna fish or baked beans or low-fat soft
cheese, and served with a salad or hot vegetable, can be a very quick, easy and nutritious meal.
Eating more locally and organically grown fruits and vegetables
Baked beans
Baked beans with a few drops of chilli sauce
Cheddar cheese and chopped cherry tomatoes
Chicken and broccoli
Chilli con carne
Cottage cheese with chopped pineapple
Cottage cheese with onion and chives
Grated cheese and tomato
Ham and chopped pineapple
Houmous
Low-fat soft cheese
Mashed tuna
Mashed tuna, grated carrot and chopped cherry tomatoes
Mozzarella, chopped tomato and basil
Plain yoghurt mixed with coriander, chopped cucumber
and spring onion
Roasted peppers
Scrambled egg with chopped tomatoes and red pepper
Tomato salsa
Tuna and sweetcorn mayonnaise
Ideas for fillings for baked potato
28 Part 1
Healthy Start food vouchers
Women who are under 18 years of age, or who are
entitled to income support or are on a low income,
are likely to be eligible to receive Healthy Start
benefits which include vouchers for milk, fruit and
vegetables worth (in 2017) £3.10 per week, as well
as free Healthy Start vitamins. For information on
how to apply for the vouchers, see page 13.
The Healthy Start food vouchers can be used in
supermarkets or any shop or food outlet that
registers to receive the vouchers. The Healthy Start
website www.healthystart.nhs.uk gives information
about which shops in your area the vouchers can
be used in. However, anyone who sells milk or the
appropriate foods can apply to be registered for the
scheme, including farmers’ markets, food co-ops,
box schemes and small shops selling local produce.
For a collection of recipes using ingredients that can
be bought with Healthy Start food vouchers, suitable
for pregnant women and families, see the resource
Making the most of Healthy Start: A practical guide
available at www.firststepsnutrition.org
For more information
about the Healthy
Start scheme, visit the
Healthy Start Alliance
website at www.
healthystartalliance.org
Part 1 29
1
Making the most of Healthy Start
A practical guide
What can be bought with the
Healthy Start food vouchers?
Healthy Start food vouchers can be spent on milk,
fresh or frozen fruit and vegetables, and fresh
potatoes. Below are some examples of how you might
spend your vouchers.
Sadie is 7 months pregnant with her first
baby and gets £3.10* a week in Healthy Start
food vouchers. She usually spends this on
milk and fruit so she can make herself a fruit
smoothie in the morning. For example, she
can buy:
4 pints (2.27 litres) 1% fat milk
500g frozen fruit or berries
£1
£2.10
Total
£3.10
Ayesha is 3 months pregnant. She spends
her £3.10* Healthy Start food voucher at her
local fruit and vegetable market where she can
usually buy:
1kg sweet potatoes
500g onions
A large cauliflower
A large mango
£1
£1
30p
80p
Total
£3.10
* = Based on 2017 value
If someone drinks 500ml of soft drink every day – for example, half a large bottle, a small bottle or two large
glasses of squash or fizzy drinks – they are likely to drink this without changing what they eat. This is because,
after having a sweet drink, the person does not always feel as if he or she has eaten calories and it might not
alter their appetite for other meals and snacks. In one week, those drinks alone will provide about an extra
1,700kcal – equivalent to about 80% of a whole day’s food.
However, although those drinks provide a lot of calories, they are unlikely to provide any other nutrients. So, by
drinking soft drinks, people are likely to miss out on important nutrients.
Why soft drinks are frequently linked to having too many calories
Drinks to choose
The best drink to quench thirst is tap water. Tap
water can be chilled in the fridge if cold drinks are
enjoyed. Tap water is the most sustainable and the
cheapest drink option for all.
100% fruit juice or smoothies can be a good source
of vitamin C, but they are also high in sugar, so they
should be served with meals rather than between
meals, and limited to 150ml per day.
Milk – semi-skimmed milk, 1% fat milk, or skimmed
milk – can be served with snacks or between meals,
as this will not damage teeth.
Other drinks such as squash, carbonated drinks, fizzy
drinks, sports drinks, energy drinks and flavoured milks
– regardless of whether they contain sugar or artificial
sweeteners – can damage teeth and, if served,
should only be served with meals. It is easy to drink a
lot of some of these soft drinks without realising that
they add lots of extra calories – but no other nutrients
– to the diet.
Drinks which
contain caffeine –
such as coffee, tea, cola and
energy drinks – should be limited
in pregnancy.
Have no more than 200mg of caffeine a day.
•
1 mug of filter coffee = 140mg
•
1 mug of instant coffee = 100mg
•
1 mug of tea = 75mg
•
1 can of cola = 40mg
•
1 can of energy drink = 80mg
Decaffeinated coffee and tea
can be drunk freely.
Herbal teas and preparations
Avoid any herbal teas except those that are made with
ingredients that would be a normal part of the diet –
for example, mint tea, peppermint tea, blackcurrant,
orange or lemon tea. Ginger tea is often recommended
in pregnancy and this is fine as long as large quantities
of ginger itself are not consumed.
There is no evidence that raspberry leaf tea will
induce labour. Small amounts of weak raspberry leaf
tea in the last trimester of pregnancy are unlikely to
do any harm.
Chamomile tea is thought by some people to help
with sleeping well, but it is not known if it is safe
to drink this in pregnancy. Small amounts of weak
chamomile tea are unlikely to cause harm.
Many herbal products may not be safe in pregnancy.
For a list of herbal preparations that are not safe in
pregnancy, see page 37
.
Monday
2 large
glasses of
squash
= 250kcal
Tuesday
Half a large
bottle of
fizzy drink
= 215kcal
Wednesday
1 large glass
of squash
+
1 large glass
of fizzy drink
= 250kcal
Thursday
1 can of fizzy
drink
+
1 large glass
of squash
= 260kcal
Friday
1 small
bottle of soft
drink
= 215kcal
Saturday
1 large glass
of fizzy drink
+
1 large glass
of squash
= 250kcal
Sunday
1 can of
fizzy drink
+
1 large glass
of squash
= 260kcal
=1,700kcal
TOTAL FOR
THE WEEK
30 Part 1
Packed lunches
Pregnant women may take a packed lunch with
them when they go out for the day or go to work.
It is important that a packed lunch provides the
same variety of foods and nutrients as the meal it
might be replacing. A packed lunch should contain:
•
A starchy food. For example, any sort of bread,
pitta bread, chapatti, crispbreads, rice cakes, or
wraps. Choose lower-salt breads where available.
Pasta or rice salad, couscous or taboulleh can also
be useful starchy foods to include.
•
A meat, fish or alternative. Alternatives include, for
example, egg, cheese, peanut butter, or houmous.
•
One portion of vegetables. For example, raw
vegetables or salad.
•
One portion of fresh or dried fruit or fresh fruit juice.
•
A drink. Water, milk or fresh fruit juice are good
choices.
Additional snacks such as plain popcorn, breadsticks,
unsalted nuts, pumpkin or sunflower seeds, rice
crackers or pretzels could be added occasionally and
a yoghurt or fromage frais provides a good source of
calcium. For women in weeks 27-40 of their
pregnancy, some more energy-dense foods may also
be appropriate (see page 42). For more ideas for
snack foods and examples of packed lunches, see
pages 63-78.
Eating out and take-aways
Eating out and having take-aways are an important
part of lifestyle for many people and offer the
opportunity to socialise, meet friends and take
a break from food preparation and clearing up.
However, habitually eating out and having take-aways
is likely to mean that intakes of fat, saturated fat, salt
and sugar are much higher than recommended and
this is very likely to be the case if fast-food meals are
treated as snacks rather than as meals. Food eaten
out is also very expensive and on pages 49-85 we give
ideas for similar foods that can be made at home which
will be both much healthier and much cheaper options.
For suggestions for healthier eating out and take-away
options, see the box below.
Bakeries
Avoid sausage rolls, pasties and pastry-based products
as these are high in fat, saturated fat and salt. Choose
sandwiches or rolls and look for those without mayonnaise
and with some salad. Bread-based cakes such as currant
buns, teacakes or iced buns are better choices than pastry-
based cakes.
Pizza
Choose thin-crust pizzas, and pizzas without cheese in
the crust. Avoid garlic bread. Avoid having extra cheese, or
fatty meat such as pepperoni. Add more vegetable or fish
toppings instead. Eat a salad with pizza.
Indian take-aways
Good choices:
Tandoori chicken or other meat or fish
(which is cooked in an oven), chicken or other meat or fish
tikka (on a skewer without sauce), dry curries, vegetable
curries, dahl, channa dahl, plain boiled rice, chapatti or roti
breads.
High-fat foods to avoid:
Papadums and other fried foods
such as samosas and onion bhajias, creamy or coconut-
based sauces (such as korma sauces), fried rices (such as
pilau rice), and breads which have a lot of fat added (such
as stuffed naan breads).
Chinese take-aways
Good choices:
Stir-fries, chicken, vegetable or prawn chop
suey, steamed fish, vegetable dishes, boiled noodles, dishes
with steamed tofu.
High-fat foods to avoid:
Avoid batter (for example, sweet
and sour chicken, battered bananas or apple fritters),
spring rolls and prawn crackers. Avoid fried rice dishes and
fried noodles.
Fish and chip shops
Fish is a good choice but batter is high in fat so eat less or
no batter. Choose small portions of chips. Mushy peas or
baked beans are a good accompaniment. Avoid pies or
battered sausage-type products.
Burger bars
Go for standard rather than ‘super-size’ options. Choose
a plain burger in a bun with a salad. Avoid extra cheese
or mayonnaise, thick milkshakes, chicken nuggets or
other battered dishes such as onion rings. Choose smaller
portions of chips or ask for salad or raw vegetables instead
of chips.
Sandwiches
Look for sandwiches that don’t contain mayonnaise and for
ones that are made with brown or wholemeal bread. You
can usually check the nutritional content of sandwiches on
the label, so choose those lower in fat and salt.
Take-away salads
Some ready-prepared salad bowls have a lot of mayonnaise
or oil-based dressings and may be designed for two
people. Check the labels and choose lower-fat, single
portions.
Eating out and take-away tips
Part 1 31
Who might be at particular risk
of low iodine intakes?
If someone avoids dairy products and does
not eat fish, it is unlikely they will obtain
sufficient iodine in their diet. Women should
be encouraged to eat eggs and a range of
vegetables, and to consider buying iodised salt
for use in the home. Seaweed is an excellent
source of iodine and small amounts of nori
seaweed used in sushi, added to veggie
burgers or sprinkled into stir-fries may be
acceptable to some people. However, avoid
seaweeds with a very high or variable iodine
content such as kelp (see page 26).
Where there is real concern that the diet
may be low in iodine, a supplement may be
needed and women should seek advice on
appropriate supplements to take to ensure
they get enough, but not too much, of the
nutrients they need. As a rule of thumb, avoid
supplements that contain vitamin A and
any non-nutrient herbs or other substances,
and aim for daily amounts of vitamins and
minerals that are no more than 100% of
daily recommendations. If in doubt, check
preparations with a pharmacist or dietitian.
Vegetarian diets
A vegetarian diet can provide all the nutrients needed
for good health and there is evidence that vegetarian
diets are associated with better health and lower rates
of some diseases. However, it is important not to
assume that all vegetarian diets are healthy, as some
women may just remove meat from their diet without
consuming suitable alternatives.
The body absorbs iron more easily from animal
sources – such as meat – than from non-animal
sources such as cereals or vegetables. This means that
vegetarians have to take extra care to make sure that
they get enough iron. There is some evidence that
some vegetarian women have low levels of iron. For
foods that are good sources of iron, see page 11.
Zinc intakes may also be lower among vegetarians.
Eating a good variety of foods ensures that
vegetarians have adequate zinc intakes. Sources of
zinc include fortified breakfast cereals, tofu, nuts,
peas, beans and lentils, sesame seeds and milk and
cheese.
Vegetarians should make sure they include milk
and eggs in the diet regularly, to ensure they get
enough calcium, riboflavin, iodine and choline. For
other foods that are good sources of these vitamins
and minerals, see pages 10–12.
Advice on vegetarian diets can be obtained from the
Vegetarian Society (see page 91).
Vegan diets
Vegans generally adopt a diet free of all animal
products and do not eat milk, cheese, yoghurt or
eggs, as well as avoiding meat and fish. It is possible
to eat well as a vegan in pregnancy, but care has to
be taken to get all the nutrients needed. It would be
useful for any woman who plans to eat a vegan diet
in pregnancy to talk with a midwife or other health
professional about how they will manage this.
Vegans should take care to include sources of vitamin
B12, iodine and riboflavin (see pages 10–11) in their
diet as there will not be enough of these vitamins in
the food they eat, and to take supplements of vitamin
D and folic acid as recommended for all pregnant
women. Healthy Start vitamins are not suitable for
vegans as the vitamin D is sourced from sheep’s wool.
Information on vitamin D supplements suitable for
vegans can be found on page 14.
The only dietary source of vitamin B12 for vegans
are plant foods exposed to vitamin B12-producing
bacteria such as some fermented products, or those
fortified with vitamin B12.
Some plant foods such as seaweeds and spirulina
contain vitamin B12 but this is not active in humans.
Pregnant and breastfeeding vegans will need to take
a supplement of vitamin B12 or to have a significant
amount of fortified foods (for example, fortified milk
alternatives, or fortified cereals or other foods) to
ensure they obtain enough B12 in their diet.
Advice on vegan diets can be obtained from the
Vegan Society (see page 91).
32 Part 1
Eating together, having special foods or avoiding
particular foods are all intimately related to aspects
of people’s family life, cultural and religious beliefs. It
is important to value the contributions that different
cultures and nationalities make to the variety of foods
eaten in the UK today.
While many people who have settled in the UK
still try and preserve many of their traditional food
patterns, their children and grandchildren do not
necessarily follow all their parents’ food practices.
For example, they may eat fewer ethnic foods and
more pre-prepared food or soft drinks. It is therefore
essential to treat each person as an individual and
not make assumptions about what they might
eat and drink. Some of the food-related customs
commonly observed among ethnic and religious
minority groups are shown below. However, each
family or individual may interpret these in different
ways.
For women who have limited English language or
experience of food commonly served in the UK, the
use of a picture food dictionary may be helpful.
Part 1 33
Food for all: culture and diversity
Eggs
Milk/yoghurt
Cheese
Chicken
Mutton/lamb
Beef and beef
products
Pork and pork
products
Fish
Shellfish
Butter/ghee
Lard
Cereal foods
Nuts/pulses
Fruits/vegetables
Fasting
=1,700kcal
Jewish
No blood
spots
Not with meat
Not with meat
Kosher
Kosher
Kosher
No
With fins
and scales
No
Kosher
No
Yes
Yes
Yes
Yes
Hindu*
Some
Yes
It varies
It varies
It varies
No
Rarely
With fins
and scales
It varies
It varies
No
Yes
Yes
Yes***
Yes
Sikh*
Yes
Yes
It varies
It varies
Yes
No
Rarely
It varies
It varies
It varies
No
Yes
Yes
Yes
Yes
Muslim
Yes
Yes
Possibly
Halal
Halal
Halal
No
It varies
It varies
It varies
No
Yes
Yes
Yes
Yes
Buddhist
It varies
Yes
Yes
No
No
No
No
Some
No
No
No
Yes
Yes
Yes
Yes
Rastafarian**
It varies
It varies
It varies
It varies
It varies
It varies
No
Yes
No
It varies
No
Yes
Yes
Yes
Yes
* Strict Hindus and Sikhs will not eat eggs, meat, fish, and some fats.
** Some Rastafarians are vegan.
*** Jains have restrictions on some vegetable foods. Check with the individuals.
Food choices of different religious and cultural groups
34 Part 1
Some pregnant women may be living in hostels, bed
and breakfasts or other temporary accommodation
and may find it difficult to store and cook food. It is
useful to have some simple ideas for healthy and
cost-effective meal and snack choices for young
women in this situation who may only have access
to a kettle and a microwave for example, and for
whom there may be limited opportunities to keep
food cold.
One of the key messages for pregnant women is to
drink some milk every day. If they are able to receive
Healthy Start food vouchers, they can spend these on
cows’ milk and fresh fruit which can provide snacks
throughout the day.
Other useful foods that require no refrigerated
storage and limited preparation:
•
Eggs will keep safely at a cool room temperature
for a week after buying them. If there are very
limited facilities, eggs can be boiled in the kettle
or cooked as scrambled egg easily in a microwave.
If there is access to a frying pan and hob, bread
soaked in egg and fried served with baked beans
makes a cheap and wholesome meal.
•
Canned beans, peas and lentils (baked beans,
chick peas, red kidney beans, mixed bean salad,
chilli beans, lentils and peas) are cost-effective and
nutritious and can be eaten hot or cold.
•
Couscous can be simply made by pouring boiling
water on it and leaving it to swell for a few
minutes. Adding canned chick peas and seasoning
or a can of mixed bean salad to the couscous
makes a tasty and simple meal.
•
Healthy Start food vouchers can be used to buy
vegetables that can be eaten raw. (Carrots,
peppers, cucumber, celery, broccoli, mushrooms
and green leaves can all be eaten raw and can be
a reasonable price if they are in season or bought
at a market.) These can be dipped in houmous
or low-fat soft cheese and eaten with any type of
bread as a light meal.
•
If buying hot foods from take-aways, think about
how you can add nutritional value. For example,
if you buy a bag of chips to take home, can you
have these with a fried egg and a tin of tomatoes?
If you buy a portion of boiled rice, can you add
some tinned fish and tinned sweetcorn to make a
simple risotto?
•
Simple and nutritious sandwich fillings include
houmous, mashed tinned fish, spreading cheese,
peanut butter, mashed egg or mashed banana.
Wholemeal bread has more nutrients and is more
filling than white bread.
For ideas for recipes using ingredients that can be
bought with Healthy Start food vouchers, suitable
for pregnant women and families, see the resource
Making the most of Healthy Start
(details on page 29).
For more ideas for simple, quick, low-cost meals and
snacks, see www.firststepsnutrition.org
Supporting women living in hostels or temporary
accommodation
Part 1 35
Food skills
Most of the meals and snacks shown in this resource
require only basic cooking skills and it is important
to encourage all women to see cooking food as a
normal part of life and something they are more than
capable of doing. If someone can follow instructions
for their mobile phone, they can follow simple
cooking instructions. If pregnant women and their
partners or supporters want to improve their skills, it
may be possible to refer them to local
Cook and taste
classes. Basic cooking skills will also be helpful when it
is time to start offering first solid foods to their child,
when the baby is about 6 months old. Encourage
women to let their children see them cooking and
preparing food and to see this as an activity that
children should also be involved in so they can be
confident about preparing food for themselves when
they are older.
Many people choose ‘ready-made’ foods, as they
believe they will be cheaper than preparing them at
home or that the dishes are too complicated for them
to make themselves. This is rarely true, as making your
own meals and snacks can be much cheaper and a lot
more nutritious than ready-prepared foods and can
sometimes be quicker than heating a ready meal. If
someone is buying all the ingredients from scratch,
the meal will seem expensive, but many of those
ingredients can also be used to make other meals and
snacks.
Planning ahead can help save money and save on
food waste and can help people to eat a more
balanced and varied diet. All the meal and snack ideas
in this resource give a guide price for the recipe.
Food safety
It is important that pregnant women and women
who care for babies and young children are aware of
the importance of ensuring food is safe. The most
important things to remember when preparing,
cooking or storing foods are:
•
It’s essential to wash hands well with soap and
water before handling food.
•
Follow instructions on food to store it safely, and
eat foods before the ‘best before’ date.
•
Wash vegetables and fruit thoroughly, making sure
there are no traces of soil left before using.
•
Boil eggs until both the white and yolk are hard.
•
Always keep cooked meat and raw meat apart and
make sure they are well covered and cannot cross-
contaminate each other.
•
Cook foods such as pork, burgers, sausages,
kebabs, and poultry such as chicken and turkey,
thoroughly before eating.
•
If previously cooked foods are reheated, make sure
they are piping hot in the middle before serving.
•
Cook any ready-made meals thoroughly before
eating.
For other tips and resources to support good food
hygiene, see
Resources
on page 88.
1
Eating well recipe book
Simple, cost-effective ideas
for the whole family
Eating well recipe book
For lots of simple recipes that use little equipment and
that are suitable for the whole family, see the
Eating well
recipe book
at www.firststepsnutrition.org
Foods and drinks to limit or avoid
during pregnancy
Food Health advice Reason to avoid
or limit
Raw eggs and raw egg products
Home-made mayonnaise
Mousse and some desserts
Unpasteurised milk and products
Soft mould-ripened cheeses
Brie, Camembert, soft goats’ cheese and
blue-veined cheeses
Pâté
All types of pâté, including vegetable pâtés
Raw or undercooked meat
Particularly poultry and minced meat, salami
and Parma ham (prosciutto)
Liver and liver products
Undercooked ready meals and other
ready prepared dishes
Ready-made salads, quiches, microwave
meals, meat pies/ pasties
Unwashed fruit and vegetables
Untreated water
Some fish and shellfish
Some types of oily fish such as tuna (fresh
or canned), salmon, mackerel, sardines and
trout
Some types of non-oily fish – dogfish (rock
salmon), sea bass, sea bream, turbot, halibut
and crab
Raw shellfish
Shark, marlin and swordfish
Alcohol
All alcoholic drinks such as wine, lager, beer,
cider, spirits or alcopops
Avoid foods made with raw eggs.
Boil eggs until whites and yolks are hard.
Use pasteurised milk and dairy products
only. Or thoroughly boil unpasteurised
milk before using it.
Avoid completely.
Avoid completely.
Cook all meat and poultry thoroughly so
there’s no trace of pink meat or blood.
Avoid liver and liver products during
pregnancy.
Cook thoroughly before eating, or make
your own from fresh.
Wash thoroughly, making sure there are
no traces of soil left before using.
Avoid completely.
Limit oily fish to two portions per week.
Have no more than two fresh tuna steaks
in a week (about 140g cooked or 170g
raw each) or four medium-sized cans of
tuna a week (about 140g when drained).
Avoid eating raw fish that has not been
previously frozen or smoked.
Avoid raw shellfish as it can cause food
poisoning.
Avoid shark, marlin and swordfish.
Avoid drinking alcohol completely if
you’re pregnant or trying to get pregnant.
If you choose to drink alcohol, have no
more than 1 or 2 units of alcohol once
or twice a week.
(1 unit =
1
/2 a pint of lager, a small glass
of wine, or 1 pub measure of spirits.)
Increased risk of food poisoning from
Salmonella
bacteria
Increased risk of:
– Listeriosis
– Toxoplasmosis
–
Campylobacter
Increased risk of Listeriosis
Increased risk of Listeriosis.
High levels of vitamin A should be avoided
(see page 10).
Increased risk of:
–
Salmonella
– Toxoplasmosis
These foods have a high retinol (vitamin A)
content and this can be dangerous to the
fetus if large amounts are consumed.
Increased risk of Listeriosis
Increased risk of:
– Listeriosis
– Toxoplasmosis
Increased risk of
Campylobacter
High levels of pollutants can be found in
oily fish and in shark, marlin and swordfish.
These can affect the development of a
baby’s nervous system.
High intakes can cause miscarriage or
fetal abnormalities, such as fetal alcohol
syndrome (FAS), or may mean babies are
born with some learning disability that can
affect their learning and behaviour.
36 Part 1
Caffeine
Caffeine is found in many drinks and some
foods, but is particularly high in drinks such
as coffee and tea, energy drinks, cola drinks
and cocoa-based drinks and foods.
Some energy drinks or shots have a very
high caffeine content and should be
avoided. Drinks that contain caffeine from
whatever source at a level over 150mg
per litre (mg/l) must state: ‘High caffeine
content. Not recommended for children or
pregnant or breastfeeding women.’
Certain food additives
Artificial colours E102, E104, E110, E122,
E124, E129, or the preservative sodium
benzoate (E211).
Vitamin A supplements
• Any supplements containing vitamin A
• High-dose multivitamin supplements
• Fish liver oil supplements.
Kava kava
This is wrongly suggested as an aid for
anxiety and sleep.
Calabash chalk
This is not a conventional food, but is eaten
by some pregnant women, traditionally
those from the Nigerian and wider West
African community, as a remedy for
morning sickness.
Blue or black cohosh
Wrongly suggested as inducing labour.
Certain herbal preparations
Have no more than 200mg of caffeine a
day.
• 1 mug of filter coffee = 140mg
• 1 mug of instant coffee = 100mg
• 1 mug of tea = 75mg
• 1 can of cola = 40mg
• 1 can of energy drink = 80mg
• a 50g bar of plain (dark) chocolate = 50mg
• a 50g bar of milk chocolate = 25mg
Avoid these additives.
Avoid completely.
Avoid all these completely.
The following should be avoided as they
may not be safe:
aloe, angelica, apricot kernel, asafoetida,
buckthorn, burdock, calendula, coltsfoot,
cottonroot, devil’s claw, echinacea,
eucalyptus, evening primrose, fenugreek,
feverfew, foxglove, gentian, germander,
gingko biloba, ginseng, hawthorne, hops,
horseradish, horsetail, juniper, mandrake,
meadowsweet, milk thistle, mistletoe,
myrhh, nettle, passionflower, pennyroyal,
red clover, senna, St Johns wort, valerian
High intakes can cause miscarriage or fetal
abnormalities.
These additives have been linked to
increased hyperactivity among some
children and many people now choose to
avoid these. To find out if a food or drink
contains any of these additives, check the
Ingredients
list on the packet or label. For
more information on how to avoid these
additives, go to www.actiononadditives.org
High intakes can cause miscarriage or fetal
abnormalities.
These herbs are prohibited in the EU but
people can access them through the
internet. They are considered harmful if
consumed.
The Food Standards Agency has advised
people, especially pregnant and
breastfeeding women, not to eat Calabash
chalk, because samples tested have revealed
high levels of lead.
Cohosh can be toxic and cause blood to
thin, as well as being potentially damaging
to the liver.
Part 1 37
Food Health advice Reason to avoid
or limit
Managing food and eating during
pregnancy
Managing morning sickness
Nausea and vomiting in pregnancy is usually called
morning sickness, but it can happen at any time of
day. It is estimated that 70-85% of pregnant women
experience nausea in the first half of pregnancy and
about 50% of women may have some vomiting.
About 1-2% of women may have very severe vomiting
which can cause dehydration and may lead to
significant weight loss and it is important to seek
medical help if this happens. No-one knows why
women feel nauseous in pregnancy and there are a
number of theories that it may act as a mechanism to
protect the mother and baby from foods containing
substances that may be damaging. Mild or moderate
morning sickness has not been shown to have adverse
effects on pregnancy and may encourage women to
think about what they eat and drink and make some
improvements.
Suggestions for managing morning sickness include:
•
Have small, bland or dry snacks regularly.
•
Have a dry snack on waking.
•
Avoid fatty or spicy foods, or foods with strong
smells.
•
Have foods or drinks with ginger in them – for
example, ginger tea, ginger biscuits or ginger
ale. High intakes of ginger supplements should
be avoided, but a number of studies have found
that up to 1g of ginger supplement a day benefits
some women and is not linked to adverse events.
Calabash chalk
In Nigeria and some West African countries,
Calabash chalk is consumed in pregnancy to
prevent morning sickness, but this is a prohibited
food substance in the UK as it contains lead and
should be avoided.
Constipation
Some women may find they become constipated
during pregnancy, and this may be because they are
eating differently or are being less active. To avoid
constipation it is important to:
•
drink plenty of fluids (at least 1.5 litres a day if
constipation is a problem)
•
eat a diet that contains fibre (see page 9), and
•
be active (walk for at least 30 minutes every day).
If women decide to add more fibre to the diet to try
and prevent constipation, it is important to do this
gradually and to make sure they also increase their
fluid intake. Laxatives are intended as a short-term
measure to alleviate constipation only. If someone is
a habitual user of laxatives, it is useful to talk about
what they eat and encourage them to eat more foods
such as fruit and vegetables or to change to a higher-
fibre bread, as well as having more fluid and doing
more activity.
Cravings and aversions
Many pregnant women experience dietary cravings
and aversions for certain foods and drinks, and there
are a lot of old wives’ tales about why this might be.
It is likely that there are changes in taste sensitivity in
pregnancy that might impact on food preferences,
and some of the common aversions to alcoholic
drinks, canned drinks, caffeinated drinks, fatty foods
and some strongly flavoured foods may in fact be
beneficial in pregnancy. The most frequently craved
foods include dairy and sweet foods, fruit and fruit
juices, and savoury snacks, and many of these foods
can be useful in a healthy diet. However, if cravings
and aversions mean that a very limited diet is eaten,
this could mean that important nutrients are missing
from the diet and support from a dietitian might be
needed.
Craving for non-food items – such as soil, coal, pencil
leads or washing powder – is called pica, and has
sometimes been reported among pregnant women.
This can be harmful as some non-food items can
contain heavy metals or substances that could be
harmful. There is no benefit at all from eating non-
food items and clear advice should be given not to do
this.
For details of foods and substances such as herbs to
avoid during pregnancy see page 36.
Heartburn
Heartburn can be a problem for some women
towards the end of pregnancy as the baby takes up
more space in the abdomen. It is caused by stomach
acid leaking out of the top of the valve into the
stomach and feels like a burning sensation in the
chest. The best way to avoid heartburn is to eat little
and often throughout the day and to avoid large
meals, particularly in the evening. Some women find
spicy foods lead to heartburn and a milky drink can
help to alleviate the burning sensation.
38 Part 1
Questions and answers
Can I eat spicy food and curry when
I am pregnant?
There is no need to avoid spicy food or curry if you
enjoy these and eat them regularly. Some women
experience heartburn in the last trimester of
pregnancy and some women may find spicy food is
linked to heartburn at this stage.
There is no evidence that eating hot and spicy food
will encourage labour to begin.
Can I eat pineapple and other acidic
fruits?
There is no need to avoid foods like pineapple
or other acidic fruits if these are enjoyed. These
fruits can be a good source of vitamin C and other
important nutrients.
I don’t like drinking milk. Where
else can I get my calcium?
Any foods made from milk contain calcium – such
as yoghurt, fromage frais and cheese. Women may
like processed cheese triangles or soft cheeses on
toast or in jacket potatoes, yoghurt served with fruit
or breakfast cereal, or grated cheese sprinkled on
savoury dishes or omelettes. For information on non-
dairy sources of calcium, see pages 10 and 26.
Is it safe to have probiotic drinks
when I am pregnant?
It is fine to drink or eat live probiotic drinks or
yoghurts when pregnant, but they do not provide any
special benefits for most people. Probiotic drinks can
be high in sugar and are expensive and eating a good
mixed diet is more important.
Can I eat shellfish like prawns?
As long as shellfish like prawns are cooked thoroughly,
it is fine to eat them when you are pregnant.
Can I have honey when I am
pregnant?
It is fine for pregnant women to eat honey, but it is
advised that babies under 1 year of age are not given
honey due to a very low, but serious, risk of infant
botulism (food poisoning).
Is it OK to eat peanuts?
The latest research shows that there is no clear
evidence to say if eating or avoiding peanuts during
pregnancy affects the chances of a baby developing
a peanut allergy. Obviously if someone has a
peanut allergy they should not eat peanuts or foods
containing peanuts.
I am a vegetarian. Is it OK not to eat
meat during my pregnancy?
It is perfectly possible to eat well as a vegetarian
and to get all the nutrients needed for a healthy
pregnancy. Women will have a blood test in
pregnancy to find out if they have sufficient iron and
iron is provided as a supplement if necessary to any
woman who has a low iron status. It is important to
eat a good, varied vegetarian diet, and there are lots
of ideas in this resource for meals made with pulses,
cereals, dairy products, fruit and vegetables.
Is it alright to carry on eating fast
food like fried chicken when I am
pregnant?
As long as food is cooked well and safely in fast food
restaurants, it will not cause harm. However, a diet
that contains a lot of fast food will be high in salt and
fat and low in other important nutrients, so think
about eating a wider variety of foods.
Fast food is also very expensive, and for the same
price as one take-away meal you can eat well for a
whole day. So it is worth thinking about how you can
add some home-prepared meals and snacks to your
week.
Do I need chocolate and sweets for
energy when I am pregnant?
The body is able to convert any carbohydrate food to
sugars, so you don’t need to eat sweet things to get
energy. Starchy foods such as bread, potatoes, rice,
yam and chapattis can provide energy. The sugars in
fruit and vegetables also provide energy. The sugars
in starchy foods and fruit and vegetables are released
more slowly by the body, so they keep you going for
longer. Sugary foods and drinks are often low in other
nutrients and contain the type of sugars that damage
teeth, so it is a good idea to have only small amounts
of these.
Part 1 39
40 Part 1
Preparing to breastfeed
B
reastmilk should be the assumed milk of choice for all infants, and everyone needs
to make sure that they provide pregnant women and their partners and supporters
with clear, positive messages about breastfeeding and encourage them to consider
the risks of not breastfeeding.
Breastfeeding is the normal way for infants to be fed and there are enormous benefits for everyone,
and for the environment, in promoting breastfeeding in the first year of life and beyond. All
mums-to-be should be given support, advice and information about how to successfully
breastfeed their baby and should be strongly encouraged to do this to protect both their own
health and that of their baby. Most women also feel a real sense of accomplishment and
pride when they successfully breastfeed. Parents who are eligible for Healthy Start vouchers
can continue to spend these on cows’ milk, fruit, vegetables and potatoes for themselves
rather than on expensive artificial infant formula. It is useful to remind all women that they
are protected by equality laws and that they can breastfeed a baby anywhere that they
choose, but it can be useful to talk about how they can do this discreetly in a way that they
feel comfortable.
Infant formula
Where mums choose not to breastfeed, it is essential
that they obtain independent advice on infant formula.
Independent information on infant milks, for health
professionals and families, can be found at
www.firststepsnutrition.org. These resources also explain
the importance of making up infant formula safely, and
the latest guidance on how to do this.
For more information on where breastfeeding mums can get help and
support, you can download
Breastmilk and breastfeeding: A simple guide
from www.firststepsnutrition.org
All new mums should eat well. You can download the resource
Eating well for new mums
from www.firststepsnutrition.org
Eating well for new mums
Including information for breastfeeding mothers
Breastfeeding
Breastfeeding protects
the health of mothers and
babies, and breastmilk is a free,
sustainable resource that
everyone should
value.
Infant milks
in the UK
A practical guide for
health professionals
Infant milks:
A simple guide
to infant formula,
follow-on formula
and other
infant milks
FIRST STEPS
NUTRITION
TRUST
41
Putting the
eating well advice
into practice
Part 2
42 Part 2
I
n order to make sense of all the general guidance on eating well in pregnancy, we have
devised some menu plans and example meals and snacks which can be recommended
to women to support them to meet their energy and nutrient needs.
The aim of this resource is to provide practical support to eating well, but all the work
is underpinned by recommendations from scientific committees in the UK about the
amounts of energy and nutrients needed for good health.
How much do pregnant women need to eat?
On pages 46-85 we show a range of meal and snack ideas which offer some suggestions for how women can
meet average energy and nutrient requirements.
Information about how the menus in this resource were put together can be found in
Creating Eating Well
photo resources: A practical guide
which can be downloaded from the website www.firststepsnutrition.org
Putting the eating well advice into
practice
Healthy women aged between 19-44 years old who
are moderately active need about 2,150kcal a day
to meet their energy needs during most of their
pregnancy. Very active, or very inactive women may
need more or less than this.
During the first and second stages of pregnancy
(weeks 1-26), extra energy (calories) is not needed:
pregnant women don’t need to eat ‘for two’, but may
have to eat more smartly to ensure all their nutrient
needs are met.
They may need some extra energy (about an extra
200 calories) in the last stage of pregnancy (weeks
27-40) when the baby is growing rapidly, providing
they maintain the same activity level as they did in
weeks 1-26.
Below we give estimates of daily energy needs for
pregnant women.
Less active
Normal daily activities but no strenuous exercise on
most days and less than an hour a day of walking,
swimming, cycling or other moderate activity.
Moderately active
Normal daily activities and an hour per day of
moderately strenuous activity such as walking,
swimming or cycling.
Very active
Normal daily activities and 1-2 hours or more
of moderately strenuous activity a day such as
walking, swimming, cycling, or a job where the
woman is active most of the day.
1,980kcal
2,150kcal
2,365kcal
2,180kcal
2,350kcal
2,565kcal
Weeks 1–26
First 2 trimesters
Weeks 27–40
Third trimester
Activity level
Example meals and snacks
Part 2 43
In order to allow for the different ways that people
choose to eat across a day – for example, having just
one large meal and several snacks, or lots of small
meals or snacks throughout the day – the meals and
snacks in this guide have been grouped into different
categories, depending on the number of calories (see
below). All the meals and snacks provide a range of
important nutrients. Different combinations can be
chosen, depending on the woman’s preferred eating
pattern, but it is important to remember that:
•
A variety of meals and snacks should be eaten
each day, and across each week.
•
If a woman avoids certain foods or food groups,
more care is needed to balance the meals and
snacks.
The categories of meals and snacks in this resource are colour-coded as follows:
LILAC
Large meal or
snack
About 500kcal
Each large meal or
snack provides about
25% of daily energy
and nutrient needs.
Many of these meals
and snacks are
particularly good
sources of iron
and zinc and other
nutrients and it is
useful to have at least
one of these large
meals or snacks a day.
GREEN
Light meal or
snack
About 250kcal
Each light meal or
snack provides about
15% of daily energy
and nutrient needs.
These can be eaten
on their own or in
different combinations
to allow flexible eating
patterns across the
day. They include
foods suitable for
breakfasts, snacks and
desserts.
BLUE
‘Pregnancy
extra’
About 100kcal
These milky drinks
and snacks ensure
that women get
enough calcium and
iodine when they are
pregnant. Pregnant
women should have
one of these ‘extras’
a day.
EXTRA FRUIT
AND REGULAR
DRINKS
One extra portion
of fruit and as many
regular drinks as
desired can be
included each day.
‘Regular drinks’ means
cups of water, fruit tea
and decaffeinated tea
or decaffeinated coffee
(made with water and
a small amount
of milk).
PINK
Extra energy
For weeks 27-40
About 200kcal
In the last trimester
(weeks 27-40),
pregnant women
need extra energy
(calories). This can
be an extra portion
of carbohydrate at
a main meal or an
additional snack.
Flexible eating patterns
44 Part 2
Eating well on a budget
I
t is possible to eat well on a budget, but it is difficult to do this without cooking at
home and if lots of packaged and processed foods and drinks are eaten. We have
devised seven one-day menu plans which will ensure that energy and nutrient needs
are met by pregnant women in the first two trimesters (weeks 1-26). These menu plans
are shown on pages 46-47. Ideas for additional snacks for the third trimester (27-40
weeks) can be found on page 82.
We suggest that a pregnant woman can eat well for about £4 a day or £28 a week, which is equivalent to about
£25 plus a Healthy Start food voucher. But to eat well for this amount of money requires some cooking skills,
careful shopping, and cooking for more than one meal at a time. These costs do not allow for the fuel costs
of cooking food or the cost of heating water to wash up. Planning ahead, shopping wisely, and buying larger,
cheaper packs of foods can all help to cut down on food costs. Eating well is money well spent in pregnancy.
Encourage each woman to think about how important it is for their baby’s future health and wellbeing that she
eats well – much more important than having expensive baby equipment which will only be useful for one year,
for example.
How did we calculate food costs?
We estimated the price of foods using data for food
prices from mysupermarket.com. (Prices were for
2017.) The best prices available were used for the
following ingredients:
•
Meat prices were based on meat that was
produced in the UK.
•
Fish prices were based on fish sourced from
sustainable stocks. Frozen fish is usually cheaper
than fresh fish.
•
Egg prices were based on eggs from free-range hens.
•
Milk prices were based on the average cost of 1
litre of milk from a supermarket. Buying organic
milk can help support local farmers and the
environment and some people may decide that
the small extra cost of organic milk is good value
for money.
All other food prices were based on the standard
supermarket brand prices.
We give a price guide for all the meals and snacks
shown on pages 49-85. See the
Price guide
below.
Based on 2017 prices.
LILAC
Large meal or snack
£ = under £1
££ = £1-£1.50
£££ = £1.50+
per portion
GREEN
Light meal or snack
£ = under 50p
££ = 50p-75p
£££ = 75p +
per portion
PINK
Extra energy
£ = under 50p
££ = 50p-75p
£££ = 75p+
per portion
BLUE
‘Pregnancy extra’
£ = under 25p
££ = 25p-50p
£££ = 50p+
per portion
Price guide
Part 2 45
For ideas and recipes for cost-effective family
meals see the
Eating well recipe book
, which you
can download at www.firststepsnutrition.org
•
There are some good staple and healthy foods
that are great value for money:
– potatoes, pasta, rice and couscous
– canned peas, beans and lentils
– wholemeal bread, rolls and pitta bread.
•
For some items it makes nutritional and cost
sense to buy ‘saver’ or ‘value’ range items.
These may be available for:
– canned fruit in juice
– canned beans and pulses
– canned tomatoes
– frozen vegetables
– dried fruit and nuts
– fat spread
– soft cheese
– natural yoghurt and fromage frais
– flour
– breakfast cereals
– bread, rolls and other bread products
– rice and pasta
– herbs and spices
– mayonnaise
– jam and marmalade
– peanut butter
– fruit juice.
Some fresh fruit and vegetables and potatoes
are also available as supermarket saver
brands.
•
Fresh fruit and vegetables are usually
cheaper if they are in season, and if you
can find a source of locally produced fruit
and vegetables this can be both cheaper
and better for the environment. Look out
for special offers on fruit and vegetables in
supermarkets.
•
Cheap ready-made meals and pre-prepared
food might seem like good value for money,
but they are often of low quality – and even if
they seem cheap remember the manufacturer
and retailer are still making a profit! One
portion of a meal might seem good value
at £1, but you might be able to make four
portions for £2 using much better ingredients.
•
Take-away and fast foods are often expensive
for the food value they give you and you
can make your own versions much more
cheaply. Pizzas delivered to the door are very
expensive and often very high in fat and salt,
and in the time you take to order them and
have them delivered, you can make some
speedy pizzas at home much more cheaply.
•
Only buy the amount of food you know you
will eat or be able to store. If you regularly
throw food away, think about how you can
reduce the amount you buy at a time or plan
meals better.
Top tips to eat well on a budget
1
Eating well recipe book
Simple, cost-effective ideas
for the whole family
46 Part 2
Eating well for £4 a day
Recipes for many of these meals and snacks are given on pages 49-85.
WEDNESDAY
Breakfast
Eggy bread with baked beans
Orange juice
Healthy Start vitamin
Snack
Fruit bread with orange wedges
Decaffeinated tea or coffee
Packed lunch
Ham and cheese sandwich with
cucumber sticks and cherry tomatoes
and juice
Banana
Evening meal
Vegetable risotto, tomato salad
and crusty bread
Quick microwave sponge pudding
and custard
Evening drink
Milk
Oatcakes with honey
GREEN
BLUE
LILAC
Large meal or snack
Light meal or snack
‘Pregnancy extra’
MONDAY
Breakfast
Muesli with milk
Orange juice
Healthy Start vitamin
Snack
Toasted teacake
Decaffeinated tea
or coffee
Lunch
Vegetable frittata with a crusty roll
and salad
Fruit fool
Snack
Mixed dried fruit and nuts
Decaffeinated tea or coffee
Evening meal
Jacket potato with cheesy
bean filling and salad
Evening snack
Milk
Apple
TUESDAY
Breakfast
Porridge with jam
Orange juice
Healthy Start vitamin
Snack
Malt loaf
Decaffeinated tea or coffee
Lunch
Vegetable curry with lentil dahl
and rice
Yoghurt with kiwi
Snack
Small bowl of unsalted peanuts
Decaffeinated tea or coffee
Evening meal
Macaroni cheese and broccoli
Evening snack
Milk
Pear
Part 2 47
Eating well for £4 a day
Recipes for many of these meals and snacks are given on pages 49-85.
THURSDAY
Breakfast
Weet bisks with milk and raisins
Healthy Start vitamin
Packed lunch
Cream cheese bagel with boiled egg,
cucumber and celery sticks.
Malt loaf and a pear
Snack
Milkshake
Baguette with humous, carrot and
cucumber sticks
Evening meal
Vegetable and bean couscous
Greek yoghurt with banana
Evening snack
Milky decaffeinated coffee with
gingernut biscuits
SATURDAY
Breakfast
Peanut butter and banana sandwich
Apple
Orange juice
Healthy Start vitamin
Snack
Peanuts and raisins
Milky tea
Lunch
Sweetcorn chowder with toasted tortilla
Fruit scone with jam
Snack
Malt loaf
Decaffeinated tea
Evening meal
Jacket potato
with roasted vegetables
and tomato filling
FRIDAY
Breakfast
French toast
Orange juice
Healthy Start vitamin
Snack
Apple rings with peanut butter
Decaffeinated tea or coffee
Lunch
Veggie burger and salad
Canned pineapple with yoghurt
Evening meal
Sweetcorn fritters with tomato salsa
and a bagel
Carrot cake
Evening drink
Milky decaffeinated coffee
SUNDAY
Breakfast
Omelette with grilled tomatoes
and toast
Orange juice
Healthy Start vitamin
Snack
Wholemeal toast with peanut butter
Milky coffee
Lunch
Fish pie with broccoli
Apple crumble
Snack
Greek yoghurt with honey
Evening meal
Beef slice ciabatta with relish and salad
Orange
48 Part 2
T
he recipes we give on the following pages are all easy to prepare and we have tried
to come up with cost-effective and tasty meal and snack choices that you can use
to talk about food and drink choices with pregnant women. The meals and snacks
are grouped here by the meal and snack colour codes described on page 43.
We have costed the recipes on the basis of the prices of typical foods bought in
supermarkets (in 2017) and give an approximate recipe cost. To see the decisions made
on costing foods and how to buy wisely, see page 44.
The photos and recipes in this section can be downloaded from www.firststepsnutrition.
org. A recipe book for mums-to-be themselves is also available from the same website.
Ideas for meals and snacks
Planning meals and snacks
The key to eating well is to have a variety of foods, as
that is the best way of getting a range of nutrients.
Eating well also means food should taste good and
look good, as we all make our food choices with our
eyes as well as our tastebuds.
When planning meals and snacks:
•
Start with the carbohydrate base. For example, will
this be potato, pasta, rice or bread?
•
What vegetables can you add? These can be
cooked from fresh or frozen, canned or eaten raw.
•
What protein or alternative will you have? This
could be eggs, fish, beans, nuts or meat or a meat
alternative, for example.
•
If you are using a ready-prepared food such as
pizza, what can you add to it to make it a more
nutritious meal? Could you add extra vegetables
to the topping? Eat it with a salad? Have it with
baked beans? Add a jacket potato?
•
Making simple pasta sauces and vegetable soups
and stews saves money and they can be made in
one pot. Canned and frozen vegetables can be
used and there is no difference between cheaper
and more expensive varieties.
Eating less meat
It is likely that everyone will have to eat less meat
in future, as it will become increasingly expensive.
Growing food to feed animals is becoming more
difficult around the world due to shortages of land
and water, and meat production is one of the biggest
contributors to environmental damage.
There are lots of alternatives to meat and there are
lots of ideas in this guide about how to eat well using
other foods. Good alternatives to meat to include
in meals include eggs, beans, peas and pulses, nuts,
seeds and meat alternatives such as soya products
and Quorn.
If you’re buying meat, it is better to buy smaller
amounts of better quality meat and avoid cheap
meat products that are often high in fat and salt.
Large meal or snack
£ = under £1
££ = £1-£1.50
£££ = £1.50+ per portion
Light meal or snack
£ = under 50p
££ = 50p-75p
£££ = 75p + per portion
‘Pregnancy extra’
£ = under 25p
££ = 25p-50p
£££ = 50p+ per portion
Extra energy
£ = under 50p
££ = 50p-75p
£££ = 75p+ per portion
LILAC
GREEN
BLUE
PINK
Based on 2017 prices. See page 44.
Price guide
49
Large meal or snack
£ = under £1
££ = £1-£1.50
£££ = £1.50+ per portion
Light meal or snack
£ = under 50p
££ = 50p-75p
£££ = 75p + per portion
‘Pregnancy extra’
£ = under 25p
££ = 25p-50p
£££ = 50p+ per portion
Extra energy
£ = under 50p
££ = 50p-75p
£££ = 75p+ per portion
LARGE MEALS AND SNACKS
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
Jacket potato 220g
Roasted vegetable and tomato filling 130g
Vegetable sticks 80g
Roasted vegetable and tomato filling
This recipe makes 4 portions of about 130g.
1 medium courgette
8 medium mushrooms
1 medium onion
1 small red pepper
1 small yellow pepper
1 teaspoon dried mixed herbs
1 tablespoon vegetable oil
1 can (400g) chopped tomatoes
60g Cheddar cheese, grated
1. Heat the oven to 180°C / 350°F / Gas 4.
2. Cut the vegetables into chunks.
3. Place all the vegetables except for the tomatoes
on a baking tray, sprinkle on the mixed herbs, and
drizzle with the oil.
4. Roast for 25 minutes until tender. Add the tomato,
mix well and cook for a further 5 minutes.
5. Sprinkle the cheese over the filling just before
serving.
Jacket potato with roasted vegetable and tomato filling and vegetable sticks £
Jacket potato with cheesy bean filling and salad £
Jacket potato 220g
Cheesy bean filling 130g
Salad 80g
Cheesy bean filling
This recipe makes 4 portions of about 130g.
2 spring onions, chopped
1
/2 small red pepper, chopped
1 small can (220g) baked beans
1
/2 large (400g) can mixed beans, rinsed and drained
(about 130g when drained)
1
/2 small can (100g) chopped tomatoes
1 teaspoon chilli powder
80g grated cheese
1. Dry-fry the onion and pepper for 2 to 3 minutes.
2. Add the baked beans, mixed beans, chopped
tomatoes and chilli powder and cook for 5 minutes
over a medium heat until heated through.
3. Remove from the heat, add the cheese and stir
thoroughly before serving.
50
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Jacket potato with chicken and sweetcorn filling and salad £
Jacket potato 220g
Chicken and sweetcorn filling 80g
Salad 80g
Chicken and sweetcorn filling
This recipe makes 4 portions of about 80g.
200g cooked diced chicken
2 tablespoons frozen or canned sweetcorn, defrosted
or drained
2 tablespoons low-fat mayonnaise
1. Mix the chicken, sweetcorn and mayonnaise
together in a bowl.
Jacket potato with tuna and sweetcorn filling and salad £
Jacket potato 220g
Tuna and sweetcorn filling 125g
Salad 80g
Tuna and sweetcorn filling
This recipe makes 4 portions of about 125g.
1 can (185g) tuna in spring water, drained
(drained weight 140g)
1 tablespoon low-fat mayonnaise
2 tablespoons low-fat natural yoghurt
1
/2 teaspoon black pepper
350g frozen or canned sweetcorn, defrosted
or drained
1. Flake the tuna and mix with all the other
ingredients.
51
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Macaroni cheese with broccoli and
garlic bread £
Macaroni cheese 220g
Broccoli 80g
Garlic bread 60g
Macaroni cheese
This recipe makes 4 portions of about 220g.
150g dried macaroni
40g vegetable fat spread
1 tablespoon flour
1 teaspoon English mustard powder
500ml semi-skimmed milk
150g mature Cheddar cheese, grated
1. Cook the macaroni in boiling water for 10 to 12 minutes
(see packet for cooking time) and then drain.
2. Melt the vegetable fat spread in a saucepan, and then
mix in the flour and mustard powder to make a thick
paste. Cook gently for 1 or 2 minutes, stirring all the
time.
3. Slowly add the milk to the flour mixture, stirring
continuously to make a smooth sauce.
4. Bring to the boil until the sauce thickens, and then
reduce the heat.
5. Add the grated cheese to the sauce and stir until
smooth.
6. Add the drained macaroni and stir well until all the
pasta is coated with sauce.
Vegetable and bean couscous 300g
Salad 80g
Vegetable and bean couscous
This recipe makes 4 portions of about 300g.
1 small onion
1 small red pepper
1 small yellow pepper
100g green beans
2-3 tablespoons frozen or canned sweetcorn, defrosted or
drained
2 tablespoons vegetable oil
2 teaspoons dried mixed herbs
200g couscous
400ml boiling water
1
/2 teaspoon black pepper powder
1
/2 large (400g) can mixed beans, rinsed and drained
(about 130g when drained)
1. Prepare the vegetables and then dice them into similar-
sized pieces.
2. In a large frying pan, heat the vegetable oil and fry the
vegetables and mixed herbs until the vegetables are
softened.
3. To prepare the couscous, put the couscous into a bowl,
pour the boiling over it, mix gently, cover and allow to
stand for 5 minutes. Then fork over the couscous to
separate the grains.
4. Add the black pepper to the couscous. Combine the
couscous with the cooked vegetables and drained
mixed beans.
Vegetable and bean couscous £
52
Vegetable curry 200g
Lentil dahl 80g
Rice 180g
Vegetable curry
This recipe makes 4 portions of about 200g.
1 tablespoon vegetable oil
1 medium onion, peeled and sliced
2 teaspoons curry powder
1 clove garlic, finely chopped
150ml water
2 medium carrots, peeled and diced
1
/2 small head of cauliflower, florets only
1 large potato, peeled and cubed
1 small (200g) can sweetcorn (about 160g when drained)
1
/2 small (150g) carton low-fat natural yoghurt
1. Heat the oil in a saucepan and cook the onion until
softened and beginning to brown.
2. Add the curry powder and garlic and cook for 1 minute.
3. Add the water.
4. Add the carrots, cauliflower, potato and sweetcorn and
bring to the boil.
5. Reduce the heat, cover and simmer for 15 minutes.
6. Remove from the heat and stir in the yoghurt. Return the
pan to a low heat and cook gently for 2 minutes.
Lentil dahl
This recipe makes 4 portions of about 80g.
150g split red lentils
1 tablespoon vegetable oil
1 teaspoon cumin seeds
1
/2 small onion, diced
1 clove garlic, finely chopped
1
/2 teaspoon ground ginger
1 teaspoon mild chilli powder
1 teaspoon ground turmeric
1 small tomato, diced
150ml water
1. Boil the lentils in water until tender. Drain off any excess
water.
2. Heat the vegetable oil in a large pan and fry the cumin
seeds for about a minute, until they ‘pop’.
3. Add the onion, garlic, ginger, chilli powder and turmeric
and fry for several minutes until the onions soften.
4. Add the cooked lentils to the pan, along with the diced
tomato and the water, and cook for 5 to 10 minutes,
stirring occasionally.
Vegetable curry with lentil dahl and rice £
LARGE MEALS AND SNACKS
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
53
LARGE MEALS AND SNACKS
Vegetable risotto 160g
Tomato salad 80g
Crusty bread 45g
Vegetable risotto
This recipe makes 4 portions of about 160g.
40g vegetable fat spread
1
/2 small onion, diced
1 medium carrot, diced
30g frozen peas
8 medium mushrooms, sliced
4 baby sweetcorn (or 1 heaped tablespoon frozen
sweetcorn kernels)
150g risotto rice
300ml water
2 tablespoons Parmesan cheese (or vegetarian hard
cheese if serving to vegetarians)
1. Melt the vegetable fat spread in a pan, add the
onion, carrot, peas, mushrooms and sweetcorn,
and cook gently for 2 to 3 minutes.
2. Add the rice, cook without colouring for a further 2 to
3 minutes stirring occasionally, and then add the water.
3. Bring to the boil then reduce the heat, cover with a lid
and allow to simmer gently until the rice is cooked.
4. Mix in the cheese with a fork and serve.
Vegetable risotto, tomato salad and crusty bread £
Vegetable frittata with a crusty roll and salad £
Vegetable frittata 200g
Salad 80g
Crusty roll 60g
Vegetable frittata
This recipe makes 4 portions of about 200g.
1 tablespoon vegetable oil
200g left-over (or cooked) vegetables (Any green
vegetables such as peas, spinach, leeks, cabbage,
asparagus or broccoli work well.)
1 large boiled potato, peeled and sliced or diced
8 large eggs, beaten
60g Cheddar cheese, grated
Each portion uses
1
/4 tablespoon of oil, 50g of
vegetables,
1
/4 potato, 2 eggs and 15g of cheese.
1. Heat the oil in a frying pan, add the vegetables and
cook gently for 5 minutes.
2. After 5 minutes, turn up the heat, add the sliced
potatoes and pour the beaten eggs over the
potatoes and vegetables.
3. Turn down the heat to the lowest setting, sprinkle
the cheese over and cook for 5 to 10 minutes.
4. Place the frying pan under a hot grill for a few minutes
to make sure all the egg is cooked through from
the top, but be careful not to burn the pan handle.
Price guide
(At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
54
LARGE MEALS AND SNACKS
Veggie burger 100g
Burger bun 70g
Green salad 80g
Veggie burger
This recipe makes 4 portions of about 100g.
2 tablespoons vegetable oil
1 small onion, finely chopped
1 clove garlic, crushed
300g vegetarian mince
1 small can (200g) kidney beans, rinsed, drained and
mashed (about 120g when drained)
1 heaped tablespoon wholemeal flour
1 egg
1 tablespoon Worcestershire sauce
1 tablespoon tomato purée
1 teaspoon mixed herbs
1. Heat the oil in a frying pan over a medium heat.
Fry the onions until they are soft, then add the
garlic and cook for a further minute.
2. Put the cooked onion mix and all the remaining
ingredients in a large bowl and, using your hands,
combine well.
3. Divide the mixture into four and, with wet hands,
shape it into burgers about 2cm thick.
4. Cook the burgers under a hot grill for 2 minutes on
each side, and then reduce the heat and grill for a
further 10 minutes, turning occasionally.
Veggie burger with salad £
Roasted vegetable and soft cheese wrap with potato wedges and salad £
Roasted vegetable filling 100g
Soft cheese 35g
Tortilla wrap 60g (large)
Potato wedges 150g
Side salad 80g
Tomato sauce 40g
Roasted vegetable filling
This recipe makes 4 portions of about 100g.
1 small courgette
8 medium mushrooms
1 medium onion
1 small red pepper
1 small yellow pepper
1 teaspoon dried mixed herbs
1 tablespoon vegetable oil
1. Heat the oven to 180°C / 350°F / Gas 4.
2. Cut the vegetables into chunks.
3. Place the vegetables on a baking tray, sprinkle on
the mixed herbs, and drizzle with the oil.
4. Roast for 30 minutes until tender.
Price guide
(At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
55
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Jerk chicken 100g
Rice and peas 180g
Callaloo 80g
Jerk chicken
This recipe makes 4 portions of about 100g.
4 chicken breasts, skin removed
For the jerk seasoning:
1 tablespoon ground allspice
1 tablespoon dried thyme
2 teaspoons cayenne pepper
2 teaspoons garlic granules
1 teaspoon ground black pepper
1 teaspoon ground cinnamon
3 tablespoons vegetable oil
1. Place the chicken in a shallow bowl.
2. Mix together the jerk seasoning ingredients and then pour
the mixture over the chicken breasts. Stir them around to
cover them with the mixture. Cover and leave to marinade
for at least one hour in the fridge.
3. Remove the chicken from the fridge and cook on both
sides under a hot grill for 2 minutes. Reduce the heat and
grill for a further 20 to 25 minutes, turning occasionally.
Rice and peas
This recipe makes 4 portions of about 180g.
1 small can (220g) kidney beans, rinsed and drained
1 teaspoon dried thyme
1 teaspoon white pepper
1
/2 small onion, diced
400ml water
200g long grain rice
1. Place all the ingredients except for the rice into a
saucepan and bring to the boil.
2. Add the rice and stir.
3. Boil rapidly for 3 to 4 minutes then lower the heat and
simmer gently for 10 to 12 minutes, stirring occasionally,
until the rice is tender.
Jerk chicken, rice and peas and callaloo ££
Meatballs in tomato sauce 180g
Herb mash 150g
Broccoli 80g
Meatballs in tomato sauce
This recipe makes 4 portions of about 180g.
300g beef mince
1 egg, beaten
1
/2 teaspoon black pepper powder
1
/2 tablespoon vegetable oil
1 medium onion, finely chopped
1 large (400g) can chopped tomatoes
100ml water
1. Put the mince, egg and pepper into a large bowl and,
using your hands, mix together thoroughly.
2. Roll the mixture between your hands to make about 12
small balls.
3. Heat the oil in a frying pan and fry the onions and
meatballs until browned.
4. Add the tomatoes and water and simmer for 30 minutes.
Herb mash
This recipe makes 4 portions of about 150g.
4 medium-sized old potatoes, peeled and cut into large
chunks
20g non-dairy fat spread
1 tablespoon chopped chives
1. Boil the potatoes until tender, and then drain.
2. Mash the potatoes with the non-dairy fat spread until
smooth.
3. Mix in the chopped chives.
Meatballs in tomato sauce with herb mash and broccoli £
LARGE MEALS AND SNACKS
56
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
Meatballs in tomato sauce with herb mash and broccoli £
57
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Spaghetti Bolognese with salad £
Bolognese sauce 180g
Pasta 180g
Salad 80g
Bolognese sauce
This recipe makes 4 portions of about 180g.
1 tablespoon vegetable oil
400g lean minced beef
1 small onion, diced
1 stick celery, diced
1 clove garlic, crushed
1 teaspoon dried mixed herbs
1 large (400g) can chopped tomatoes
1. Heat the oil in a saucepan, add the minced beef
and cook for 5 minutes, until lightly browned.
2. Add the onions, celery, crushed garlic and mixed herbs.
3. Stir and cook for 2 minutes.
4. Add the chopped tomatoes. Bring to the boil, then
turn down the heat and simmer uncovered for 20
to 30 minutes, stirring occasionally.
Fish pie 300g
Broccoli 80g
Fish pie
This recipe makes 4 portions of about 300g.
400g frozen or fresh white fish fillets – or a mixed fish pie
pack (Choose fish from sustainable sources.)
600g potatoes, peeled and diced
45ml semi-skimmed milk
60g Cheddar cheese
For the sauce:
1 tablespoon vegetable fat spread
1 tablespoon plain flour
350ml semi-skimmed milk
1
/2 teaspoon white pepper
1. Heat the oven to 200°C / 400°F / Gas 6.
2. Poach and flake the fish.
3. Boil the potatoes and mash with the first quantity of milk.
4. Melt the vegetable fat spread in a saucepan, and then mix
in the flour to make a thick paste. Cook gently for 1 or 2
minutes, stirring all the time.
5. Slowly add the milk to the flour mixture, stirring
continuously to make a smooth sauce. Then season with
the pepper.
6. Add the flaked fish to the sauce.
7. Place the fish mixture in an ovenproof dish, cover it with
the mashed potatoes and sprinkle with cheese.
8. Bake for about 20 minutes, until the potatoes are golden.
Note: When serving fish, make sure that all bones are removed.
Fish pie with broccoli £
LARGE MEALS AND SNACKS
58
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Chicken piri piri 100g
Savoury rice 180g
Salad 80g
Chicken piri piri
This recipe makes 4 portions of about 100g (edible
portion, without bones).
12 chicken thighs, skin removed
2 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons mild chilli powder
1 clove garlic, crushed
1
/2 teaspoon black pepper
1
/2 teaspoon dried tarragon
1
/2 teaspoon dried basil
1
/4 teaspoon dried oregano
1. Score the flesh of the chicken thighs with a sharp
knife and place in a shallow bowl.
2. Put all the remaining ingredients into a small
bowl and whisk together with a fork to make a
marinade. Pour the marinade over the chicken and
mix well. Cover the dish with cling film and chill for
2 hours or overnight in the fridge.
3. Remove the chicken from the marinade and cook
on both sides under a hot grill for 2 minutes,
then reduce the heat and grill for a further 20-25
minutes, turning and basting occasionally with the
remaining marinade.
Chicken piri piri with savoury rice and salad ££
African beef stew with cassava and plantain ££
African beef stew 160g
Cassava 100g
Plantain 80g
African beef stew
This recipe makes 4 portions of about 160g.
350g lean beef stewing steak
1 tablespoon vegetable oil
1
/2 medium onion, finely chopped
1
/2 teaspoon fresh root ginger, peeled and grated
1 clove garlic, crushed
1 small (200g) can chopped tomatoes
1
/2 medium green pepper, finely chopped
1
/2 teaspoon ground cayenne pepper
100g spinach leaves, chopped
1. Cut the meat into thin strips.
2. Heat the oil over a medium heat and fry the onion
without browning.
3. Add the meat, ginger and garlic and fry until the
meat browns.
4. Add the tomatoes, green pepper and cayenne
pepper and continue cooking for about 40
minutes until the meat is tender.
5. Add the spinach and cook for a further 5 minutes.
59
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
Tuna and tomato pasta with salad ££
Tuna and tomato pasta 300g
Salad 80g
Tuna and tomato pasta
This recipe makes 4 portions of about 300g.
2 tablespoons vegetable oil
1 medium onion, diced
1 clove garlic, finely chopped
1
1
/2 large (400g) cans chopped tomatoes with herbs
(total of 600g)
1 teaspoon sugar
250g dried pasta shapes such as penne
1
1
/2 cans (185g) tuna in spring water, drained (210g
drained weight) (Buy fish from sustainable sources
where possible.)
1. Heat the oil in a saucepan and cook the onion until
softened.
2. Add the chopped garlic and cook for a further minute.
3. Add the chopped tomatoes and sugar and bring to the
boil.
4. Reduce the heat and allow to simmer without a lid for
about 12 minutes.
5. Meanwhile, cook the pasta in boiling water, following
the instructions on the packet.
6. Flake the drained tuna with a fork and stir into the pasta
sauce to warm through.
7. Drain the cooked pasta well and return it to the pot,
pour the sauce over the pasta and mix gently.
LARGE MEALS AND SNACKS
Salmon couscous 225g
Pitta bread 60g
Salad 80g
Salmon couscous
This recipe makes 4 portions of about 225g.
1 large (420g) can red salmon, drained (about 350g
when drained) (Buy fish from sustainable sources where
possible.)
150g couscous
3 spring onions, finely sliced
300ml boiling water
1
/2 lemon
1
/4 medium cucumber, finely chopped
10 cherry tomatoes, quartered
1
/2 teaspoon fresh mint, finely chopped
1
/2 teaspoon fresh parsley, finely chopped
1
/2 teaspoon fresh coriander, finely chopped
1. Drain and flake the salmon and keep chilled until
required.
2. Put the couscous in a large bowl and mix in the spring
onions.
3. Bring the water to the boil and pour it over the
couscous. Stir gently, cover, and leave for about 4
minutes and then fluff the couscous with a fork.
4. Zest the lemon (that is, finely grate the outer rind), and
squeeze the juice out of the lemon.
5. Mix the salmon, couscous, cucumber, tomatoes, herbs,
lemon zest and lemon juice thoroughly and chill until
serving.
Salmon couscous with salad and bread £
60
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Salmon fish fingers 90g
Tomato salsa 50g
Oven chips 140g
Salad 80g
Salmon fish fingers
This recipe makes 4 portions of about 90g.
350g salmon fillet
(either fresh, or frozen and thoroughly defrosted) (Buy fish
from sustainable sources where possible.)
2 eggs
3 slices of bread, crumbed
1. Heat the oven to 190°C / 375°F / Gas 5.
2. Cut the salmon fillet into 12 even-sized strips.
3. Beat the eggs in a shallow dish to make an egg wash.
4. Dip the salmon strips in the egg wash and then roll the
strips in the breadcrumbs until fully coated.
5. Place the coated strips on a baking tray and bake in the
oven for 15 minutes.
Note: When serving fish, make sure that all bones are removed.
Tomato salsa
This recipe makes 4 portions of about 50g.
100g or
1
/2 small (200g) can chopped tomatoes
1
/2 medium tomato, diced
1 spring onion, finely chopped
1 teaspoon chopped fresh parsley
1
/2 teaspoon sugar
1
/2 clove garlic, crushed
1 teaspoon white wine vinegar
2 teaspoons lemon juice
1. Mix all the ingredients together. Chill before serving.
Salmon fish fingers, tomato salsa, oven chips and salad ££
61
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS AND SNACKS
Eggy bread with baked beans £
Eggy bread 180g
Baked beans 120g
Eggy bread
This recipe makes 4 portions of about 180g.
8 eggs
8 thick slices wholemeal bread
8 teaspoons butter
Each portion uses 2 eggs, 2 slices of bread and
2 teaspoons of butter.
1. Beat the eggs in a shallow dish.
2. Dip the bread in the egg on both sides.
3. Melt the butter in a frying pan.
4. Fry the bread in the butter over a gentle heat until
the egg coating is well cooked. Turn the bread over
and cook the other side.
Sundried tomato ciabatta roll 85g
Beef slices 65g
Relish 50g
Salad 80g
Beef slice ciabatta with relish and salad ££
62
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
Peanut butter and banana sandwich 175g
Apple 80g
Peanut butter and banana sandwiches
This recipe makes 4 portions of about 175g.
4 small bananas
4 tablespoons peanut butter
8 slices brown or wholemeal bread
Each portion uses 1 small banana, 1 tablespoon of peanut
butter and 2 slices of bread.
1. Mash the bananas with a fork.
2. Fill each sandwich with peanut butter and mashed banana.
Peanut butter and banana sandwich
with apple £
LARGE MEALS (PACKED MEALS)
Ham and cheese sandwich 140g
Cucumber sticks 40g
Cherry tomatoes 40g
Orange juice carton 200ml
Ham and cheese sandwiches
This recipe makes 4 portions of about 140g.
140g Cheddar cheese
4 teaspoons vegetable fat spread
8 slices brown or wholemeal bread
100g sliced ham
4 large leaves of lettuce
Each portion uses 35g of Cheddar cheese, 25g of ham,
1 lettuce leaf, 1 teaspoon of spread and 2 slices of bread.
1. Cut the cheese into slices.
2. Spread a thin layer of vegetable fat spread on each slice
of bread.
3. Fill the sandwiches with the ham, cheese and lettuce leaves.
Ham and cheese sandwich with cucumber
sticks and cherry tomatoes, and a carton
of orange juice ££
63
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS (PACKED MEALS)
Bagel 60g
Low-fat soft cheese 25g
Boiled egg 50g
Cucumber sticks 40g
Celery sticks 40g
Malt loaf 50g
Pear 170g
Cream cheese bagel with boiled egg, cucumber and celery sticks, malt loaf and a pear £
Egg and cress roll 120g
Cucumber sticks 40g
Cherry tomatoes 40g
Natural yoghurt 125g
Blueberries 80g
Egg and cress roll
This recipe makes 4 portions of about 120g.
4 wholemeal rolls
4 hard-boiled eggs
2 tablespoons reduced-fat mayonnaise
1
/2 punnet mustard and cress
Each portion uses 1 wholemeal roll, 1 hard-boiled
egg,
1
/2 tablespoon of mayonnaise, and
1
/8 punnet of
mustard cress.
1. Mash the hard-boiled eggs and mayonnaise
together.
2. Halve the roll, spread with the egg mixture, and
sprinkle the mustard and cress on top.
Egg and cress roll with cucumber sticks, cherry tomatoes, natural yoghurt
and blueberries £
64
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LARGE MEALS (PACKED MEALS)
Tuna and sweetcorn pasta 160g
Carrot sticks 40g
Cucumber sticks 40g
Low-fat fruit yoghurt 125g
Orange juice carton 200ml
Tuna and sweetcorn pasta
This recipe makes 4 portions of about 160g.
100g pasta shapes
1 can (185g) tuna in water, drained (about 140g
when drained)
1 small (195g) can sweetcorn, drained (about 160g
when drained)
2 tablespoons low-fat mayonnaise
2 spring onions, finely sliced
1. Cook the pasta shapes, following the
manufacturer’s instructions. Drain and allow to
cool.
2. Combine the cooked pasta with all the other
ingredients and mix well.
3. Chill until serving.
Tuna and sweetcorn pasta, carrot and cucumber sticks, yoghurt,
and a carton of orange juice ££
Falafel and houmous pitta 170g
Carrot sticks 40g
Grapes 40g
Fruit yoghurt 125g
Orange juice carton 200ml
Falafel and houmous pitta
This recipe makes 4 portions of about 170g.
4 pitta breads
4 tablespoons houmous
12 falafel, sliced
4 lettuce leaves
Each portion uses 1 pitta, 1 tablespoon of houmous,
3 falafel and 1 lettuce leaf.
1. Toast the pitta and cut open while hot.
2. Spread the houmous in the pitta and then put in
the sliced falafel and lettuce leaves.
Falafel and houmous pitta with carrot sticks, grapes, fruit yoghurt, and a carton
of orange juice ££
65
Price guide (At 2017 prices): £ = less than £1 per portion ££ = £1 to £1.50 per portion £££ = more than £1.50 per portion
LIGHT MEALS AND SNACKS
Carrot cake £
Carrot cake 65g
Carrot cake
This recipe makes 8 portions of about 65g.
1 large carrot, peeled
1 egg
75g brown sugar
5 tablespoonfuls vegetable oil
75g wholewheat flour
1 teaspoon powdered cinnamon
1
/4 teaspoon nutmeg
25g sultanas
1 teaspoon mixed spice
1
/2 teaspoon bicarbonate of soda
1
/2 teaspoon baking powder
1. Heat the oven to 180°C / 350°F / Gas 4.
2. Grease the base of a small baking tin with a little
vegetable oil and line with baking parchment.
3. Grate the carrot.
4. Whisk the egg and sugar together until thick and
creamy.
5. Whisk in the oil. Slowly add the grated carrots and
the remaining ingredients and mix together.
6. Spoon the mixture into the prepared tin, level the
surface and bake for 20 to 25 minutes until firm to
the touch and golden brown.
7. Cool on a wire tray.
Gingerbread loaf £
Gingerbread loaf 50g
Gingerbread loaf
This recipe makes 8 portions of about 50g.
90g unsalted butter
1
1
/2 tablespoons golden syrup
125ml semi-skimmed milk
100g caster sugar
125g plain flour
1 heaped tablespoon ground ginger
1
/2 teaspoon allspice
1
/2 teaspoon bicarbonate of soda
1. Heat the oven to 160°C / 320°F / Gas 3. Grease
and flour a small loaf tin.
2. In a saucepan, combine the butter, syrup and milk.
Bring to the boil and then set aside.
3. Mix the remaining ingredients in a large bowl and
then add the boiled mixture and stir well. Pour the
mixture into the loaf tin and place in the oven.
4. Bake for 1 hour or until cooked. To test if the loaf is
cooked, put a skewer or sharp knife into the cake. If
it comes out clean, the cake is cooked.
66
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Apple and cinnamon crumble 90g
Custard 80g
Apple and cinnamon crumble
This recipe makes 4 portions of about 90g.
75g plain flour
75g porridge oats
2 teaspoons powdered cinnamon
2 tablespoons brown sugar
60g vegetable fat spread
500g cooking apples
1. Heat the oven to 180°C / 350°F / Gas 4.
2. Grease the base of a small, deep, ovenproof dish
with a little vegetable fat spread.
3. Mix all the dry ingredients together.
4. Melt the vegetable fat spread and add it to the dry
ingredients. Mix well with a fork until a crumbly
texture is achieved.
5. Peel, core and slice the apples and put them in
layers in the base of the dish.
6. Place the crumble mixture on top of the apples
and bake for 45 minutes until golden.
Apple and cinnamon crumble and custard £
Mango fritters 130g
Yoghurt 50g
Mango fritters
This recipe makes 4 portions of about 130g.
75g plain flour
1 large egg
60ml semi-skimmed milk
2 large ripe mangos
20g sugar
1 tablespoon vegetable oil
1. Sift the flour into a large bowl.
2. Make a well in the centre of the flour, add the egg
and gradually beat in the milk to form a smooth
batter.
3. Mash the mangos and then add them and the
sugar to the batter and mix well.
4. Heat the oil in a frying pan. Once hot, fry spoonfuls
of the mixture for about 2 minutes on each side.
Serve immediately.
Mango fritters with yoghurt ££
LIGHT MEALS AND SNACKS
67
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
LIGHT MEALS AND SNACKS
Quick microwave sponge pudding 60g
Custard 60g
Quick microwave sponge pudding
This recipe makes 4 portions of about 60g.
75g vegetable fat spread
75g caster sugar
75g self-raising flour
1 large egg
1 tablespoon semi-skimmed milk
4 tablespoons of fruit (for example, blackberries,
blackcurrants, raspberries or chopped canned fruit)
This recipe is made in the microwave. You will need
either 4 small pudding pots (plastic or ceramic), or
1 larger bowl to make one big pudding.
1. Put the vegetable fat spread, sugar, flour, egg and
milk together in a large bowl and beat together
until well mixed and smooth.
2. Place the fruit in the bottom of the individual bowls
or a large bowl.
3. Divide the sponge mix between the bowls or place
it in the large bowl.
4. Cover with cling film and microwave on high for
1 minute for an individual pudding, or for about 4
minutes for a large pudding.
5. Remove the cling film and turn the pudding upside
down onto a plate.
Quick microwave sponge pudding and custard £
Baked banana 200g
Baked banana £
Baked banana
This recipe makes 4 portions of about 200g.
8 small bananas
4 tablespoons orange juice
2 teaspoons brown sugar
4 orange slices for garnish (optional)
Each portion uses 2 small bananas, 1 tablespoon of
orange juice and
1
/2 teaspoon of sugar.
1. Lay the bananas in a flat bowl suitable for the
microwave or grill.
2. Pour the orange juice over the bananas and sprinkle
with the sugar.
3. Either cover with cling film and microwave on high
for about 3 minutes until the bananas are soft, or
place under a hot grill for 4 to 5 minutes.
68
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Rice pudding 200g
Mandarins canned in juice (drained) 50g
(=
1
/3 of a 300g can of mandarins)
Rice pudding with canned mandarin oranges £
Rice pudding
This recipe makes 4 portions of about 200g.
80g pudding rice
900ml milk
1 tablespoon sugar
1 tablespoon butter
1
/2 teaspoon ground cinnamon or nutmeg (optional)
1. Place the rice and milk in a saucepan and bring to
the boil. Reduce the heat and simmer for 30 to 35
minutes, stirring occasionally.
2. Add the sugar and butter and then stir until the
sugar has dissolved and the butter has melted.
3. Sprinkle with cinnamon or nutmeg before serving.
LIGHT MEALS AND SNACKS
Baguette 60g
Houmous 40g
Carrot sticks 80g
Cucumber sticks 40g
Baguette with houmous,
and carrot and cucumber sticks £
Cheese and tomato quesadillas 140g
Cheese and tomato quesadillas
This recipe makes 4 portions of about 140g.
1 tablespoon tomato purée
1 teaspoon mild chilli powder
4 medium tomatoes, diced
60g Cheddar cheese, grated
8 small tortilla wraps
1. Mix together the tomato purée, chilli powder, diced
tomato and cheese.
2. Place a tortilla in a frying pan and spread with a quarter
of the tomato mixture. Place another tortilla on top and
dry-fry until brown. Turn the tortilla over and dry-fry
until brown.
3. Remove the tortilla from the pan and cut into triangles.
4. Repeat steps 1 to 3.
Cheese and tomato quesadillas £
69
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Tuna melt muffin 140g
Tuna melt muffin
This recipe makes 4 portions of about 140g.
2 muffins
4 teaspoons tomato purée
2 medium tomatoes, sliced
1 can (185g) tuna in spring water, drained and flaked
60g Cheddar cheese, grated
Each portion uses
1
/2 muffin, 1 teaspoon of tomato purée,
1
/2 tomato,
1
/4 can tuna and 15g Cheddar cheese.
1. Cut the muffins in half.
2. Spread the tomato purée on the cut surface of the
muffins, and then layer on the sliced tomato and tuna.
Sprinkle with cheese and then cook under a hot grill
until browned.
Tuna melt muffin ££
Pitta bread crisps 50g
Chilli dip 30g
Grapes 80g
Pitta bread crisps
This recipe makes 4 portions of about 50g.
4 pitta breads
Each portion uses 1 pitta bread.
1. Heat the oven to 200°C / 400°F / Gas 6.
2. Cut the pitta bread into triangles and spread out in a
single layer on a baking tray. Bake in the oven for about
7 minutes until crisped and beginning to brown.
Chilli dip
This recipe makes 4 portions of about 30g.
1
/2 small (200g) can chopped tomatoes
1
/2 jalapeño pepper, de-seeded and finely chopped
2 spring onions, finely chopped
2 teaspoons fresh parsley, chopped
1 teaspoon sugar
1
/2 clove garlic, crushed
1
/2 tablespoon white wine vinegar
1
/2 tablespoon lemon juice
1. Mix all the ingredients together. Chill before serving.
Pitta bread crisps with a chilli dip
and grapes £
2 fish fingers 56g
Baguette 50g
Lettuce 20g
Tomato 30g
Mini fish finger sandwich £
LIGHT MEALS AND SNACKS
70
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
LIGHT MEALS AND SNACKS
Tortas fritas 40g
Guacamole 60g
Tortas fritas
This recipe makes 4 portions of about 40g.
100g plain flour
1 teaspoon baking powder
1
/4 teaspoon salt
1
/2 tablespoon vegetable fat spread
60ml water
60g semi-skimmed milk
1 tablespoon vegetable oil
1. Mix the flour, baking powder and salt together in a
bowl, then rub in the fat spread, mixing well.
2. Gradually add the water and milk to form a smooth
dough. Cover with a damp cloth and set aside for 5
minutes.
3. Take golf ball size pieces of the dough and roll into
balls. On a lightly floured surface, roll out the dough
balls into circles about 7cm across, and then prick them
with a fork.
4. Heat the oil in a frying pan and then add the circles of
dough. Cook until golden brown, turning occasionally.
Repeat for each bread.
5. Allow to cool slightly before serving.
Guacamole
This recipe makes 4 portions of about 60g.
2 avocados, peeled and de-stoned
2 spring onions, finely chopped
1 clove garlic, crushed
1 teaspoon chilli powder
2 tablespoons lime juice (fresh lime)
1 heaped tablespoon plain yoghurt (low-fat)
1 small tomato, chopped
1. Place all the ingredients, except for the chopped
tomato, in a bowl and mash with a fork until smooth.
2. Stir in the chopped tomatoes and chill before serving.
Tortilla crisps 40g
Curry dip 50g
Apple 80g
Tortilla crisps
This recipe makes 4 portions of about 40g.
4 small tortilla wraps
Each portion uses 1 tortilla wrap.
1. Heat the oven to 200°C / 400°F / Gas 6.
2. Cut the tortillas into triangles and spread out in a single
layer on a baking tray. Bake in the oven for about 10-15
minutes until crisp.
Curry dip
This recipe makes 4 portions of about 50g.
1
/2 small onion, grated
1 teaspoon curry powder
1 teaspoon garlic powder
1 teaspoon sugar
1 teaspoon horseradish sauce
1 teaspoon cider vinegar
150g fromage frais
1 heaped tablespoon reduced-fat mayonnaise
1. Mix all the ingredients together in a small bowl and chill
until serving.
Tortilla crisps with a curry dip and apple £ Tortas fritas with guacamole ££
71
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
LIGHT MEALS AND SNACKS
Pitta bread pizza 110g
Pitta bread pizza
This recipe makes 4 portions of about 110g.
4 pitta breads
4 teaspoons tomato purée
120g grated cheese
60g mushrooms
Each portion uses 1 pitta bread, 1 teaspoon of tomato
purée, 30g cheese and 1 or 2 mushrooms.
1. Heat the grill to a medium temperature and toast
the pitta breads on one side.
2. Remove the bread from the grill and place the
tomato purée, mushrooms and cheese on the
untoasted side of the pitta bread.
3. Place under the grill for a few minutes until the
cheese has melted.
Tip: You could try using other vegetables for toppings. Peppers,
sweetcorn or left-over vegetables can be used instead of
mushrooms.
Pitta bread pizza £
Leek and potato soup 250g
Wholemeal roll 80g
Leek and potato soup
This recipe makes 4 portions of about 250g.
4 medium leeks
1 tablespoon vegetable oil
1 onion, peeled and diced
2 medium potatoes, peeled and roughly chopped
500ml water
1 bay leaf
1
/2 teaspoon black pepper powder
1 teaspoon salt
250ml semi-skimmed milk
1. Chop the top off the leeks and trim the roots.
Chop the leeks in half lengthways and wash under
running water, fanning out the layers, to make sure
they are thoroughly clean. Chop the leeks roughly.
2. Heat the oil in a large pot over a medium heat and
add the leeks, onions and potatoes. Stir, reduce
the heat to low, and simmer gently for 10 minutes,
stirring occasionally to stop browning.
3. Add the water, bay leaf and seasoning, stir well and
bring to the boil. Then reduce the heat, cover and
simmer for 15 minutes, until the potatoes are soft.
4. Take out the bay leaf and purée the soup in a
liquidiser or with a hand-held blender. Add the milk,
and heat through before serving.
Leek and potato soup with a wholemeal roll £
72
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
LIGHT MEALS AND SNACKS
Omelette 60g
Grilled tomatoes 80g
Wholemeal toast 35g
Vegetable fat spread 8g
Orange juice 150ml
Omelette
This recipe makes 4 portions of about 60g.
4 large eggs
2 tablespoons water
2 teaspoons butter
Each portion of omelette uses 1 large egg,
1
/2 tablespoon of water and
1
/2 teaspoon of butter.
1. Break the eggs into a jug or mixing bowl.
2. Add the water to the eggs and beat together using
a fork.
3. Heat an omelette pan or frying pan over a medium
heat.
4. Add the butter to the hot pan and as soon as it
sizzles, swirl the pan and add the egg mixture.
Don’t allow the butter to brown.
5. Allow the egg mixture to cook until the omelette is
set.
6. Fold the omelette in half and serve.
Omelette with grilled tomato and toast and a small glass of orange juice ££
Noodle salad with peanut sauce 230g
Noodle salad with peanut sauce
This recipe makes 4 portions of about 230g.
4 noodle nests
4 tablespoons peanut butter
4 teaspoons soy sauce
2 small carrots, grated
1
/2 small cucumber, chopped
1 small red pepper, cored and diced
Each portion uses 1 noodle nest, 1 tablespoon of
peanut butter, 1 teaspoon of soy sauce,
1
/2 grated
carrot, 2cm cucumber and
1
/4 red pepper.
1. Cook the noodles according to the manufacturer’s
instructions. Drain the noodles, run them under
cold water and then set them aside to cool.
2. In the meantime, make a sauce by mixing together
the peanut butter and soy sauce in a large bowl.
Add the carrots, cucumber and red pepper and
mix well.
3. Add the noodles to the vegetables and sauce and
mix well. Divide between four bowls and serve
immediately.
Noodle salad with peanut sauce £
73
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
LIGHT MEALS AND SNACKS
Mexican scrambled egg 100g
Tortilla wrap 40g
Mexican scrambled egg
This recipe makes 4 portions of about 100g.
4 eggs
2 teaspoons butter
2 spring onions, chopped
2 medium tomatoes, diced
1 teaspoon mild chilli powder
Each portion uses 1 egg,
1
/2 teaspoon of butter,
1
/2 spring onion,
1
/2 tomato and
1
/4 teaspoon of chilli
powder.
1. Beat the eggs in a bowl.
2. Melt the butter in a non-stick saucepan.
3. Add the eggs, stirring all the time over a low heat until
the egg is thoroughly set.
4. Mix in the spring onions, tomatoes and chilli powder.
Mexican scrambled egg wrap £
Fish balls 160g
Tomato salsa 80g
Fish balls
This recipe makes 4 portions of about 160g.
300g frozen or fresh white fish fillets
(Use fish from sustainable sources where possible.)
2 medium potatoes, peeled and diced
2 tablespoons vegetable oil
5 spring onions, chopped
1 tablespoon fresh parsley, chopped
2 tablespoons plain flour
1 teaspoon paprika powder
1 tablespoon semi-skimmed milk
1. Poach the fish in water for 10 to 15 minutes until
opaque.
2. Boil the potatoes for 10 to 15 minutes, drain and then
mash them.
3. Heat 1 tablespoon of the oil in a frying pan, add the
onions and gently fry for 1 to 2 minutes. Add the
parsley and stir well.
4. Place all the ingredients except for the remaining oil
into a bowl, mix well and allow to cool.
5. Once the mixture has cooled, take pieces of the mixture
and roll into balls.
6. Heat 1 tablespoon of oil in a frying pan, add the fish
balls and fry until golden. Drain on paper before
serving.
Tomato salsa
This recipe makes 4 portions of about 80g.
1 small (200g) can chopped tomatoes
1 small tomato, diced
2 spring onions, finely chopped
2 teaspoons fresh parsley, chopped
1 teaspoon sugar
1
/2 clove garlic, crushed
1
/2 tablespoon white wine vinegar
1
/2 tablespoon lemon juice
1. Mix all the ingredients together. Chill before serving.
Fish balls with tomato salsa £££
74
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Spanish tortilla 140g
Garlic mushrooms 40g
Tomato salad 80g
Spanish tortilla
This recipe makes 4 portions of about 140g.
1 tablespoon vegetable oil
1 medium onion, diced
2 medium boiled potatoes, sliced
4 large eggs, beaten
Each portion uses
1
/4 tablespoon of oil,
1
/4 onion,
1
/2 potato and 1 egg.
1. Heat the oil in a frying pan, add the onion and
cook gently for 10 minutes.
2. Turn up the heat, add the sliced potatoes and pour
the beaten eggs over the potatoes and onions.
3. Turn down the heat to the lowest setting and cook
for 10 minutes.
4. Place the frying pan under a hot grill for a few
minutes to make sure all the egg is cooked through
from the top, but be careful not to burn the pan
handle.
Garlic mushrooms
This recipe makes 4 portions of about 40g.
1 tablespoon vegetable oil
2-3 teaspoons of garlic purée
200g mushrooms, quartered
1. Heat the oil in a frying pan. Add the mushrooms
and garlic purée. Mix well and fry for 3 to 4 minutes.
Spanish tortilla with garlic mushrooms and tomato salad ££
LIGHT MEALS AND SNACKS
Porridge 250g
Jam 10g
Orange juice 150ml
Porridge
This recipe makes 4 portions of about 250g.
1 litre semi-skimmed milk
125g rolled oats
Each portion uses 250ml of milk and about 30g
of oats.
1. Place the milk and oats in a non-stick saucepan.
2. Heat gently until boiling, and then turn the heat
down and simmer, stirring occasionally, until the
oats are softened and have absorbed the milk.
Porridge with jam and a small glass of orange juice £
75
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Sweetcorn fritters 110g
Tomato salsa 50g
Bagel 80g
Sweetcorn fritters
This recipe makes 4 portions of about 110g.
100g plain flour
1 medium egg
120ml semi-skimmed milk
1 small can (200g) sweetcorn, drained
1 teaspoon paprika
1 tablespoon vegetable oil
1. Sift the flour into a large bowl.
2. Make a well in the centre of the flour, add the egg and
gradually beat in the milk to form a smooth batter.
3. Add the sweetcorn and paprika to the batter and mix
well.
4. Heat the oil in a frying pan. Once the oil is hot, fry
spoonfuls of the mixture for 2 to 3 minutes on each
side. Serve immediately.
Tip: Try adding some chopped onion or spring onion for extra flavour.
Tomato salsa
This recipe makes 4 portions of about 50g.
1 small (200g) can chopped tomatoes
1
/2 small tomato, diced
1 spring onion, finely chopped
1 teaspoon fresh parsley, chopped
1
/2 teaspoon sugar
1
/4 clove garlic, crushed
1 teaspoon white wine vinegar
1 teaspoon lemon juice
1. Mix all the ingredients together. Chill before serving.
Sweetcorn fritters with tomato salsa
and a bagel £
LIGHT MEALS AND SNACKS
Scrambled egg 55g
Grilled tomato 80g
Wholemeal toast 35g
Vegetable fat spread 8g
Orange juice 150ml
Scrambled egg
This recipe makes 4 portions of about 55g.
4 eggs
2 tablespoons milk
4 teaspoons butter
Each portion of scrambled egg uses 1 egg,
1
/2 tablespoon of milk and 1 teaspoon of butter.
1. Beat the eggs in a bowl with the milk.
2. Melt the butter in a non-stick saucepan.
3. Add the eggs, stirring all the time over a low heat until
the egg is set thoroughly.
Scrambled egg and tomato with toast
and a small glass of orange juice ££
76
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Sardines 45g
Wholemeal toast 30g
Cherry tomatoes 30g
Sardines on toast
This recipe makes 4 portions of about 100g.
4 large slices (120g) wholemeal bread
2 cans (120g) sardines in brine, drained (180g drained
weight)
120g cherry tomatoes
1. Toast the bread.
2. Serve with the sardines and tomatoes.
Sardines on toast £
LIGHT MEALS AND SNACKS
French toast 110g
French toast
This recipe makes 4 portions of about 110g.
4 eggs
120ml semi-skimmed milk
4 large slices (120g) wholemeal bread
20g butter
1 teaspoon cinnamon
1. Break the eggs into a bowl and beat together with the
milk.
2. Dip the slices of bread in the milk mixture until fully
coated.
3. Heat a pan and melt the butter. Don’t let the butter go
brown.
4. Fry the bread until the egg mixture is cooked on both
sides, turning the bread to ensure even cooking.
5. Sprinkle with cinnamon powder before serving.
French toast £
77
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Wholemeal chapatti 50g
Chick pea dahl 100g
Chick pea dahl
This recipe makes 4 portions of about 100g.
1 tablespoon vegetable oil
1 teaspoon cumin seeds
1 large onion, diced
1 clove garlic, finely chopped
1
/2 teaspoon ground ginger
1 teaspoon mild chilli powder
1 teaspoon ground turmeric
1 large can (400g) chick peas, drained
100ml water
1. Heat the vegetable oil in a large pan and fry the cumin
seeds for about a minute, until they ‘pop’.
2. Add the onion, garlic, ginger, chilli powder and turmeric
and fry for several minutes until the onions soften.
3. Add the drained chick peas to the pan, along with
the water, and cook for 5 to 10 minutes, stirring
occasionally.
Chick pea dahl with chapatti £
LIGHT MEALS AND SNACKS
Weet bisks 40g (2 weet bisks)
Semi-skimmed milk 150ml
Raisins 20g
Weet bisks with milk and raisins £
Baked beans 200g
French stick 40g
Baked beans and French stick
This makes 4 portions of about 240g.
2 large (400g) cans reduced-salt and reduced-sugar baked
beans
1
/2 large French stick
Baked beans and French stick ££
78
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
79
Price guide (At 2017 prices): £ = less than 25p per portion ££ = 25p to 50p per portion £££ = more than 50p per portion
Lassi 200ml
Lassi
This recipe makes 1 portion of about 200ml.
60g plain yoghurt
140ml milk
1
/2 teaspoon sugar
1. Mix the ingredients together in a jug or in a large jar and
serve at room temperature.
Lassi £
‘PREGNANCY EXTRAS’
Soya milkshake 300ml
Soya milkshake
This recipe makes 1 portion of about 300ml.
200ml soya milk
80g drained canned peaches (canned in juice)
(=
2
/3 of a small 200g can of peaches)
1. Place all the ingredients into a blender or jug and blend
until smooth.
Soya milkshake £
Yoghurt and fresh fruit smoothie 200ml
Yoghurt and fresh fruit smoothie
This recipe makes 4 portions of about 200ml.
400g natural yoghurt
100ml milk
320g berries (blueberries, strawberries, blackberries)
Each portion uses 100g yoghurt, 25ml milk and 80g
berries.
1. Place all the ingredients into a blender and blend until
smooth. Or, place in a jug and blend using a hand-held
blender. Serve immediately.
Yoghurt and fresh fruit smoothie £££
Semi-skimmed milk 200ml
Milk £
‘PREGNANCY EXTRAS’
80
Price guide (At 2017 prices): £ = less than 25p per portion ££ = 25p to 50p per portion £££ = more than 50p per portion
Chocolate milkshake £
Chocolate milkshake
(made with semi-skimmed milk) 150g
Chocolate milkshake
This recipe makes 1 portion of about 150ml.
3 teaspoons chocolate milkshake mix powder
150ml semi-skimmed milk
1. Mix the milk and chocolate milkshake mix powder and
stir well, or put it in a large jar, screw on the lid and then
shake it up.
Unsweetened calcium-fortified soya milk 200ml
Apple 80g
Soya milk with apple £
Milky tea 100ml tea, 100ml milk
Digestive biscuit 16g
Milky tea with digestive biscuit £
Plain soya yoghurt 100g
Mango 100g
Soya yoghurt with mango
This recipe makes 4 portions of 200g.
400g yoghurt
1 large mango, peeled and de-stoned
Soya yoghurt with mango ££
‘PREGNANCY EXTRAS’
Custard with apricots 110g
Custard with apricots
This recipe makes 4 portions of about 110g.
280g custard (home-made or ready-prepared)
160g dried apricots, chopped
Each portion uses 70g of custard and 40g of chopped
dried apricots.
Custard with apricots £
Frozen yoghurt 60g
Grapes 80g
Frozen yoghurt
This recipe makes 4 portions of about 60g.
240g yoghurt
1. Put the yoghurt in a freezable tub and place in the
freezer.
2. Mix the yoghurt every hour or so for about 2-3 hours to
avoid ice crystals forming.
3. Freeze overnight.
Frozen yoghurt with grapes ££
Soft cheese 30g
Banana 80g
Soft cheese and banana platter £
Mozzarella cheese 35g
Pear 80g
Mozzarella and pear platter ££
81
Price guide (At 2017 prices): £ = less than 25p per portion ££ = 25p to 50p per portion £££ = more than 50p per portion
EXTRA ENERGY
Pitta bread 30g
Houmous 40g
Red pepper sticks 40g
Cucumber sticks 40g
Soya milk 150ml
Pitta bread, houmous, pepper
and cucumber sticks, and soya milk ££
Oatcakes 30g
Celery sticks 40g
Houmous 40g
Milk (semi-skimmed) 150ml
Oatcakes, celery sticks and
houmous, with milk ££
Popcorn 15g
Apple 80g
Milk (semi-skimmed) 150ml
Popcorn with apple slices, with milk £
Mashed avocado 30g
Melba toast 15g
Cherry tomatoes 40g
Red pepper sticks 40g
Milk (semi-skimmed) 150ml
Mashed avocado on melba toast with
cherry tomatoes and red pepper sticks,
with milk £
82
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
EXTRA ENERGY
Wholemeal toast 35g
Honey 10g
Apple 80g
Milk (semi-skimmed) 150ml
Wholemeal toast with honey and apple slices, with milk £
Egg 60g
Wholemeal toast 40g
Boiled egg and wholemeal toast
This recipe makes 4 portions of about 100g.
4 eggs
4 slices wholemeal bread
1. Place the eggs in a pan of cold water and bring to
the boil.
2. Boil the eggs for about 4-5 minutes and then
remove from the heat.
3. Toast the bread and cut it into slices.
Boiled egg and wholemeal toast £
Spicy potato wedges 70g
Tomato salsa 40g
Milk (semi-skimmed) 150ml
Spicy potato wedges
This recipe makes 4 portions of about 70g.
2 medium potatoes
4 tablespoons vegetable oil
2 teaspoons lemon juice
2 teaspoons mustard powder
2 teaspoons paprika
1. Heat the oven to 200°C / 400°F / Gas 6.
2. Scrub the potatoes and cut each one into 8 wedges.
3. Place the remaining ingredients in a jug and whisk
together.
4. Put the wedges in a roasting tin (in a single layer),
pour the dressing over and mix well.
5. Cook on the top shelf for about 30 minutes, turning
once after 15 minutes.
Spicy potato wedges with tomato salsa, with milk ££
83
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
EXTRA ENERGY
84
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Egg 60g
Wholemeal toast 40g
Tomatoes 20g
Poached egg on toast with tomatoes
This recipe makes 4 portions of about 120g.
4 slices wholemeal bread
4 eggs
8 small tomatoes, cut in half
1. Boil some water in a saucepan.
2. Break each egg separately into a cup or mug and then
gently add it to the boiling water.
3. Poach the eggs for about 3 minutes.
4. Toast the bread.
5. Serve the eggs on the toast. Garnish with the tomatoes.
Poached egg on toast with tomatoes £
Tomato soup 200g
Crispbread 15g
Tomato soup and crispbread
This recipe makes 4 portions of about 215g.
2 large cans (400g) tomato soup*
4 crispbreads
* Check the label and choose soup that has a high tomato
content (for example over 90% tomatoes) and a lower
salt content.
1. Heat the soup, following the instructions on the can.
2. Serve each bowl of soup with a crispbread.
Tomato soup and crispbread £
Pear and almonds ££ Malt loaf with a satsuma £
Pear 150g
Almonds (shelled) 30g
Malt loaf 60g
Satsuma 100g
Jacket potato 200g
Jacket potato £
Mashed potato 200g
Mashed potato £
Wholemeal roll 70g
Wholemeal roll £
Rice 150g
Rice £
Chapatti £ Mashed sweet potato £
EXTRA ENERGY
85
Price guide (At 2017 prices): £ = less than 50p per portion ££ = 50p to 75p per portion £££ = more than 75p per portion
Chapatti 110g Sweet potato 200g
86
Resources
87
Resources
88 Resources
Useful organisations
Association of Breastfeeding Mothers
www.abm.me.uk
Helpline: 0300 330 5453
For breastfeeding information, a list of local support
groups, and current breastfeeding news.
The Baby Café
www.thebabycafe.org
A charity that coordinates a network of breastfeeding
drop-in centres and other services to support
breastfeeding mothers.
Best Beginnings
www.bestbeginnings.org.uk
T: 020 7443 7895
E: [email protected]g.uk
For simple, practical visual guidance on breastfeeding,
aimed at parents.
BLISS (The Premature Baby Charity)
www.bliss.org.uk
Helpline: 0500 618140
Provides support and care to premature and sick
babies across the UK.
The Breastfeeding Network
www.breastfeedingnetwork.org.uk
Helpline: 0300 100 0210
Support and information for breastfeeding women.
Family Nurse Partnership
www.dh.gov.uk
E: [email protected].uk
A Department of Health sponsored programme for
vulnerable first-time mothers.
Institute of Health Visiting
www.ihv.org.uk
Provides fact sheets and training for health
professionals, and fact sheets for families.
La Leche League
www.laleche.org.uk
T: 0845 456 1855 (General enquiries)
Helpline: 0845 120 2918
Mother-to-mother breastfeeding support and advice.
Lactation Consultants of Great Britain (LCGB)
www.lcgb.org
Maternal and Early Years website
www.maternal-and-early-years.org.uk/topic/
pregnancy
An NHS Scotland website providing up-to-date
information, resources and support for practitioners
working with or supporting pregnant women.
The Multiple Births Foundation
www.multiplebirths.org.uk
T: 0203 313 3519
Offers support to multiple-birth families, and
education and advice to professionals about their
special needs.
National Institute for Health and Care Excellence
(NICE)
www.nice.org.uk
T: 0845 003 7780
For public health guidance on antenatal and postnatal
care and nutrition.
NICE guidelines
Antenatal care. NICE guideline CG62.
2008
Antenatal Guidance: Quality Standard (QS22).
2016
Diabetes in Pregnancy: Management from
preconception to the postnatal period. Nice
Guideline 3.
2015.
Diabetes in pregnancy (QS109)
2016.
Maternal and child nutrition. NICE guideline PH11.
2012
Maternal and child nutrition (QS98)
2015.
Multiple pregnancy (QS46).
2013
Postnatal care: (QS37).
2013
Weight management before, during and after
pregnancy. NICE guideline PH27.
2013
National Teenage Pregnancy Midwifery Network
www.bestbeginnings.org.uk/ntpmn
Aims to improve outcomes for teenage parents and
their children by developing maternity services to
meet their needs.
NCT
www.nct.org.uk
T: 0300 33 00 700
For information to support parents on all aspects of
antenatal and postnatal care.
NHS Choices
www.nhs.uk
A Government-sponsored information site on all
aspects of health.
Resources 89
NHS Health Scotland
www.healthscotland.com
T: 0131 536 5500
Public Health Agency (Northern Ireland)
www.publichealth.hscni.net
T: 028 9032 1313
Public Health England
www.phe.gov.uk
Public Health Wales
www.publichealthwales.wales.nhs.uk/
T: 029 2022 7744
Royal College of Midwives
www.rcm.org.uk
T: 0300 303 0444
Royal College of Nursing
www.rcn.org.uk
T: 0345 772 6100
Royal College of Paediatrics and Child Health
www.rcpch.ac.uk
T: 020 7092 6000
Tommy’s
www.tommys.org
Pregnancy Line: 0800 0147 800
Provides information for parents-to-be, and funds
research into pregnancy problems.
UNICEF
www.unicef.org/nutrition/index_breastfeeding.html
For information on infant feeding.
UNICEF UK Baby Friendly Initiative
www.babyfriendly.org.uk
T: 0844 801 2414
E: bfi@unicef.org.uk
YMTB (Young Mums-To-Be)
www.ymtb.org
Provides comprehensive, accredited training courses
designed specifically for pregnant teenagers, and also
involving the dad-to-be.
Healthy eating advice for
pregnant women
First Steps Nutrition Trust
See page 92 for information on healthy eating for
pregnant women produced by First Steps Nutrition
Trust.
Healthy Start
www.healthystart.nhs.uk
This website provides information about the Healthy
Start scheme in the UK. It also provides food and
health tips for pregnant women and families with
young children, and information about vitamin use in
pregnancy.
www.healthystartalliance.org
Provides information and practical support for the
Healthy Start scheme.
NHS Choices
www.nhs.uk
The NHS Choices website offers a range of advice and
information about healthy diets during pregnancy:
Have a healthy diet in pregnancy
www.nhs.uk/conditions/pregnancy-and-baby/pages/
healthy-pregnancy-diet.aspx
For information about fruits and vegetables, starchy
foods, protein, dairy products, foods that are high in
sugar or fat, healthy snacks, preparing food safely, and
how to access Healthy Start vouchers.
Foods to avoid in pregnancy
www.nhs.uk/conditions/pregnancy-and-baby/pages/
foods-to-avoid-pregnant.aspx
For information on foods to avoid during pregnancy.
Start4Life
Healthy, happy mums-to-be
www.nhs.uk/start4life/
Tips and advice for mums-to-be on having a healthy
pregnancy.
Change4Life
www.nhs.uk/Change4Life
The Department of Health’s Change4Life campaign
provides advice and information about a healthy diet
during pregnancy.
The web page
Exercise in pregnancy
, available from
www.nhs.uk/conditions/pregnancy-and-baby/pages/
pregnancy-exercise.aspx provides diet and exercise
tips.
Best Beginnings
www.bestbeginnings.org.uk
Best Beginnings aims to improve the health of
children across the UK, making the most of the time
between preconception and 2 years of age, when the
foundations for a healthy childhood can be laid.
They provide a free-to-download app called
Baby
Buddy
, which is suitable for young women and offers
lots of information, films and local information to
support pregnant women and young families.
Tommy’s
www.tommys.org
Tommy’s provides general information for women
in pregnancy. See also their web page
Nutrition
in pregnancy
at www.tommys.org/pregnancy-
information/im-pregnant/nutrition-pregnancy
Alcohol and drugs in pregnancy
The NHS Choices website www.nhs.uk provides
information about drinking alcohol and taking
illegal and other drugs during pregnancy, including
information about alcohol units. See their web pages
Drinking alcohol while pregnant, and Illegal drugs and
pregnancy at www.nhs.uk
The Government’s Start4Life website www.nhs.uk/
start4life/ provides advice and information about
drinking alcohol during pregnancy. See their web
page
When you drink, your baby drinks
, at www.nhs.
uk/start4life/avoid-alcohol
Drinkaware provides information on alcohol and
pregnancy. See their web pages:
Alcohol and pregnancy
at www.drinkaware.co.uk/
alcohol-facts/health-effects-of-alcohol/fertility-and-
pregnancy/alcohol-and-pregnancy/
How to reduce your drinking
at www.drinkaware.
co.uk/advice/how-to-reduce-your-drinking/
The Talk to Frank website www.talktofrank.com
offers information and support for young people
around the use and abuse of drugs.
Counselling service for unplanned
pregnancies
Pregnancy Choices Directory
www.pregnancychoicesdirectory.com
T: 0300 4000 999
For information about free, confidential counselling,
support, help and advice for anyone facing an
unplanned pregnancy.
Diabetes
Diabetes UK
www.diabetes.org.uk
T: 0845 120 2960
See their website page
Pregnancy and diabetes
, at
www.diabetes.org.uk/Guide-to-diabetes/Living_with_
diabetes/Pregnancy/
Exercise
Tommy’s
See the web page
Your guide to staying active in
pregnancy
, at www.tommys.org/file/exercise.pdf
Food safety and hygiene
Food Standards Agency
www.food.gov.uk
The Food Standards Agency provides a range of
resources about food safety and hygiene. These are
available to download at www.food.gov.uk/about-us/
publications#toc-2
General health information aimed
at teenagers
Teenage Health Freak
www.teenagehealthfreak.org
Provides web-based health information to teenagers.
Mental wellbeing in pregnancy
Tommy’s
www.tommys.org/pregnancy-information/im-
pregnant/mental-wellbeing
Web-based information on mental wellbeing during
pregnancy.
90 Resources
Smoking
Smokefree
www.smokefree.nhs.uk
Helpline 0800 022 4 332
Offers help and support to people who want to stop
smoking. See their web page Stopping smoking is the
best thing you can do for your baby, at www.nhs.uk/
smokefree/why-quit/smoking-in-pregnancy
Parenting courses for pregnant
teenagers and their partners
YMTB (Young Mums-To-Be)
www.ymtb.org
The YMTB programme informs and supports
the health of mum and baby during pregnancy,
addressing issues such as smoking, alcohol, diet,
breastfeeding and postnatal depression. Suitable for
mums and dads-to-be.
Vegetarians and vegans
NHS Choices
www.nhs.uk
The NHS Choices website contains information
for vegetarians. See their web page
Vegetarian
and vegan mums-to-be
, at www.nhs.uk/Livewell/
Vegetarianhealth/Pages/Pregnancyandchildren.aspx
Vegetarian Society
www.vegsoc.org
T: 0161 925 2000
The Vegetarian Society is a UK educational and
campaigning charity. They provide information for
vegetarians.
The Vegan Society
www.vegansociety.com
T: 0121 523 1730
Provides information for vegans.
Resources 91
92 Resources
First Steps Nutrition Trust –
Useful resources
The information in all our resources is in line with current policy and has been reviewed by experts in the field.
All our resources are available as free pdfs to download at www.firststepsnutrition.org
Hard copies are available at cost price from www.fbsresources.com
Eating well for a healthy pregnancy
A practical guide
1
Making the most of Healthy Start
A practical guide
1
Eating well recipe book
Simple, cost-effective ideas
for the whole family
Supporting women in pregnancy and new mums
Supporting low-income families
This guide enables health professionals
to support pregnant women about
food, nutrition and pregnancy. It
includes recipes and meal ideas and
can sit alongside other local public
health guidance to provide a practical
explanation of what ‘eating well’ looks
like in practice.
This resource explains the UK wide Healthy Start scheme
and how families eligible for this scheme can be
supported. The resource gives examples of how the food
vouchers can be spent, with recipes and advice for health
professionals who support families in their areas.
Simple cost effective recipes for the whole family and
tips on how to eat well on a budget and with limited
equipment. Recipes show how adults, teenagers,
school-aged children, under-5s and infants can all eat
well from the same recipes.
Eating well for new mums
Including information for breastfeeding mothers
This resource encourages all new
mums to eat well and summarises
current thinking on food, nutrition
and breastfeeding. It provides photos
and recipes for a range of simple,
nutritious light meals and snacks
perfect for busy mums on the go.
Eating well in pregnancy
A practical guide to support teenagers
This practical guide illustrates what
a good diet looks like for young
women in pregnancy. The advice
is tailored to women aged 15-19
years and provides practical ideas
on how to eat well cost-effectively.
It includes photos and recipes, all of
which have been tested and costed.
Resources 93
Eating well: the first year
A guide to introducing solids and
eating well up to baby’s first birthday
Eating well: Packed lunches
for 1- 4 year olds
Supporting new families
Supporting 1-4 year olds and early years settings
This resource explains how to safely introduce solids and
how to encourage eating well in the second six months
of life. The resource provides recipes, suggested portion
sizes and lots of practical tips.
This guide outlines how
families and settings can
prepare packed lunches
which meet the energy and
nutrient needs of young
children, using cost-effective
choices that meet a wide
range of needs.
Apple_green_slices.psd
Apricot.psd
Banana_halved.psd
Apple_red_slices.psd
Avocado.psd
Banana_sliced.psd
Portions preview - Fruit
Baked_beans.psd
Red_kidney_beans.psd
Green_lentils.psd
Chick-peas.psd
Red_lentils.psd
Mini_falafels.psd
Portions preview - Meat, Beans Alternatives
Baby_carrots.psd
Broad_beans.psd
Brussel_sprouts.psd
Beetroot.psd
Broccoli.psd
Butternut_squash.psd
Portions preview - Vegetables
Poached_chicken.psd
Pork.psd
Canned_sardine.psd
Beef.psd
Minced_lamb.psd
Canned_tuna.psd
Portions preview - Meat, fish, eggs
Good food choices and portion
sizes for 1-4 year olds
This pictorial guide shows the
sorts of foods, and amounts
of foods that can be offered
to 1-4 year olds to encourage
eating well as part of a
healthy meal plan.
This resource summarises how vegan infants (and their
mums) and children under 5 can be supported to eat well.
It provides simple, cost-effective and tested recipes that
can be used in early years settings or in the home, and
clear information on how to support vegan dietary choices.
Eating well: Healthy snacks
for 1- 4 year olds
This resource
gives
information on
healthy snacks
to give to 1-4
year olds.
This resource
will summarise
all the latest
advice on what
eating well
looks like for
1-4 year olds.
Coming
in 2017
Eating well:
the pre-school years
Coming
in 2017
Index
Index
a
activity 24
additives 37
alcohol 36
aversion: food aversions 38
avoiding foods 36
b
birthweight 23, 24
bones 25
breakfast 27
breastfeeding 40
budgeting 44
c
caffeine 30, 37
Calabash 37, 38
calcium 10, 25, 26
carbohydrates 9
cheese 18, 36
choline 12
cohosh 37
constipation 38
cost of foods 44
cravings 38
culture 33
d
dairy products 18;
lactose-intolerance 26
dental treatment 26
diabetes: gestational diabetes 23
drinks 30
e
eating out 31
Eatwell guide 15
eggs 19, 27, 36
energy 9, 12, 42
exercise 24
f
fats 9, 20
fibre 9
fish 19, 36
folic acid 10, 13, 14
food groups 15
formula milks 40
fruit 17, 28
g
gestational diabetes 23
groups: food groups 15
h
Healthy Start 13
food vouchers 29
vitamins 13
heartburn 38
herbal teas and preparations 3 0 ,
37
honey 39
hostels 34
i
infant milks 40
iodine 11, 26, 32
iron 11
k
kava kava 37
l
labels: food labels 21
lactose intolerance 26
liver 36
locally grown foods 28
long chain polyunsaturated fatty
acids 12
m
meat 19, 36
menus 46
milk 18, 30
morning sickness 38
n
nausea 38
nutrients 9
o
omega 3 fatty acids 12, 19
organic foods 28
overweight 23
p
packed lunches 31
peanuts 39
physical activity 24
planning meals and snacks 48
potatoes 28
price guide 44
probiotic drinks 39
protein 9, 19
r
religion and food 33
riboflavin 10, 26
s
safety: food safety 35
salt 22
saturated fat 21
shellfish 36, 39
sickness 38
skills: food skills 35
soft drinks 30
sports 24
starchy foods 16
sugar 20, 21
supplements 13
t
take-aways 31
teeth 26
temporary accommodation 34
thiamin 12
v
vegan diet 32
vegetables 17, 27
vegetarian diet 32, 39
vitamin A 10, 14, 37
vitamin B1 12
vitamin B12 14, 26, 27, 32
vitamin B2 10
vitamin C 12
vitamin D 13, 25
vitamins 10, 13
w
weight 23
weight gain in pregnancy 23
z
zinc 11
94
www.firststepsnutrition.org
Eating well for a healthy pregnancy: A practical guide
ISBN 978-1-908924-30-8 (e-book)
ISBN 978-1-908924-23-0 (hard copy)
