Fish is the Dish
Becoming A Mum

Fish for new mums and mums-to-be

Eating a nutritious, balanced diet is one of the best things we can do to stay healthy and well and it’s never more important than when we’re trying for a baby, pregnant or breastfeeding.

Pack in the protein

All varieties of fish play an important part in a healthy diet for mums-to-be and new mums as they’re packed with protein, a nutrient that supports the growth of muscle...

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Manage your weight

While women should never try to lose weight or diet when they’re pregnant, it’s a myth that they need to ‘eat for two’.

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Brain food for babies

Our grandmothers were partly right about fish being good for the brain. Oily fish such as salmon, trout, mackerel, sardines, herrings and fresh tuna are naturally rich in long-chain omega-...

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Eyes wide open

It’s not just our babies’ brains that benefit from omega-3 fats. DHA also contributes to the maintenance of normal vision* and again is especially important to include in the diets...

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Up your iron

Iron makes red blood cells, transports oxygen around the body, plays a role in producing energy and can help to reduce tiredness and fatigue*.

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Get a taste of sunshine

Vitamin D is a fat-soluble vitamin that’s stored in the body. It contributes to the normal development of bones and teeth, and the normal function of muscles and the immune...

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B aware

Pregnancy and breastfeeding increases our requirements for several nutrients, including some of the B vitamins* – and different varieties of fish can boost intakes of these.

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Boost mineral intakes

Needs for certain minerals including phosphorus. magnesium, zinc, copper and selenium, all increase when women are breastfeeding*.

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What to eat before, during and after pregnancy

Fish is packed with a variety of nutrients that are important for good health. That’s why health experts in the UK recommend everyone, including pregnant and breastfeeding women, eat two...

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Oil-rich fish

Everyone should eat at least one portion a week (a portion is around 140g of cooked fish), but girls and women who may become pregnant in the future, mums-to-be and...

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Tuna

If you’re trying for a baby or are pregnant you should avoid having more than four cans of tuna a week (with each tin having a drained weight of around...

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Shellfish

There’s no need to avoid shellfish such as mussels, lobster, crab, scallops, clams or prawns when you’re pregnant or breastfeeding as long as it’s thoroughly cooked and eaten as part...

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Smoked fish

It’s fine to eat smoked fish such as smoked salmon or smoked trout when you’re pregnant or breastfeeding.

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Sushi

Many packs of sushi sold in shops are fine to eat as they’re made with fish that’s been frozen first (wild fish can contain small parasitic worms that can make...

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Deep-sea fish (eg shark, marlin, swordfish)

Women trying for a baby and pregnant women should avoid these fish completely as they contain more mercury than other fish, which can affect a baby’s developing nervous system.

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Fish liver oil supplements

Unless your advised otherwise by your GP, don’t take these supplements when you’re trying for a baby or are pregnant as these are high in vitamin A (retinol), which can...

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