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Use our Toddler Meal planning tool to ensure your 1-4 years old receives a balanced diet every day.
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Use our toddler food tracker to check that your 1-4 year olds are getting a good balance of foods and activity
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This educational programme for frontline professionals contains a range of practical resources on infant feeding.
Find out more >Guidance & Tips for mums to be
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Take a daily supplement
of 10µg vitamin D throughout pregnancy and 400µg folic acid up until at least the 12th week of pregnancy. Some women will be prescribed 5mg folic acid per day instead of 400µg.
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Keep physically active
throughout pregnancy, aiming for at least 30 minutes of moderate intensity activity on 5 or more days per week.
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A healthy weight gain
during pregnancy depends on your pre-pregnancy weight and height. Expect to gain only 1-4 pounds (0.5-2kg) in the 1st trimester and the rest over the 2nd and 3rd trimesters – see our factsheet for more details.
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Choose nutritious foods, not extra foods.
Extra energy (e.g. half a sandwich each day) is only needed during the last trimester
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Balance your diet
Base each meal on wholegrain starchy foods such as bread, rice, potatoes, pasta or breakfast cereals and include:
- 3 servings of milk, hard cheese or yogurt each day for calcium and iodine
- at least 1 vegetable and 1 fruit in both main meals and include fruit (fresh, canned or dried rather than juice) with breakfast
- meat, fish, eggs, nuts or pulses at 2-3 meals each day for iron
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Eat fish twice a week
with one or two servings as oily fish for omega 3 fats – if you don’t eat fish take a daily supplement of 200mg DHA but avoid fish liver oil supplements.
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Choose nutritious snacks
such as fruit, nuts, yogurt, a sandwich or toast rather than food or drink high in sugar or fat.
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Have about 6-8 drinks
(1½ – 2 litres) per day for good hydration – water is a good choice. Limit caffeine to 200mg per day (about 1 shot of espresso or 2 mugs of instant coffee or 2½ mugs of tea)
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Food Safety
Thoroughly cook meat, fish and eggs; wash all soil from vegetables and fruit and avoid vitamin A supplements, liver, liver pate, unpasteurised dairy products, soft and blue cheeses, swordfish, marlin and shark; limit tinned tuna to 4 small servings per week.
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Seek support
to stop smoking or misusing drugs or medication and avoid alcohol.