Pregnancy Information: Diet, Nutrition & Food Info

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The following information is from official British Government sources, mainly the Food Standards Agency and DirectGov. It is subject to Crown Copyright.

trying for a baby

when you're pregnant

healthy eating for breastfeeding

healthy eating for babies

healthy eating for under 5's

Trying For A Baby

A healthy diet is important at any time, but particularly when you're planning a pregnancy.

What to eat

When you're trying for a baby, as at other times, you should try to eat a healthy and varied diet.

This means trying to eat a variety of foods including:

plenty of fruit and vegetables (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions a day
plenty of starchy foods such as bread, pasta, rice and potatoes
protein such as lean meat and chicken, fish, eggs and pulses (beans and lentils). These foods will also supply you with iron (see below)
try to eat fish at least twice a week including some oily fish. But don't have more than two portions of oily fish a week. This includes fresh tuna (not canned tuna, which does not count as oily fish), mackerel, sardines and trout
dairy foods such as milk, cheese and yoghurt, which contain calcium

You should cut down on foods containing fat and sugar such as cakes and biscuits. This will help you to keep your weight under control.

Healthier snacks you might want to choose include sandwiches or pitta bread filled with chicken, cottage cheese or lean ham; low-fat yoghurts; vegetable and bean soups or fruit including fresh, canned in juice or dried fruit such as raisins or apricots.

Pregnant women can become deficient in iron so make sure you have plenty of iron-rich foods to build up your iron stores. Have some food or drink containing vitamin C, such as fruit or vegetables, or a glass of fruit juice, with any iron-rich meals to help your body absorb the iron.

Good sources of iron:

red meat
pulses
dried fruit
bread
green vegetables
fortified breakfast cereals

What to avoid

Make sure you don't have too much vitamin A. This means you should avoid eating liver and liver products such as pâté and avoid taking supplements containing vitamin A or fish liver oils (which contain high levels of vitamin A).

You need some vitamin A, but if you have too much during pregnancy, this could harm your unborn baby. Ask your GP or midwife if you would like more information.

You should also avoid eating shark, swordfish and marlin and limit the amount of tuna you eat.

Don't eat more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can).

This is because of the levels of mercury in these fish. At high levels, mercury can harm an unborn baby's developing nervous system.

Should I avoid peanuts?

Your baby could be at higher risk of developing a peanut allergy if you, the baby's father, brothers or sisters have a food allergy or other allergic conditions such as hayfever, asthma and/or eczema.

If you think that your baby may be in this higher-risk group, you may wish to avoid eating peanuts and peanut products when you're trying to get pregnant and during pregnancy.

Vitamins

When you're trying to get pregnant you should take a daily 400 microgram (mcg) folic acid supplement. You should take these from the time you stop using contraception until the 12th week of pregnancy.

This vitamin helps prevent neural tube defects such as spina bifida. If you would like to take your folic acid in a supplement that contains other vitamins, make sure it contains 400mcg folic acid and doesn't contain vitamin A or fish liver oils.

You should also eat foods containing folate – the natural form of folic acid – such as green vegetables and brown rice as well as fortified bread and breakfast cereals.

When you are trying to get pregnant, and during pregnancy, remember to avoid taking supplements containing vitamin A or fish liver oils (which also contain high levels of vitamin A).

Alcohol

You should drink no more than 1 or 2 units of alcohol, once or twice a week.

A unit is half a pint of standard strength beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units.

More information

If you would like more information on planning a pregnancy, speak to your GP or health visitor, or contact your local health promotion unit.

When You're Pregnant

During pregnancy you need to make sure that your diet is providing you with enough energy and nutrients for the baby to grow and develop, and for your body to deal with the changes taking place.

What to eat

It's important to try to eat a variety of foods including:

plenty of fruit and vegetables (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions of a variety each day
plenty of starchy foods such as bread, pasta, rice and potatoes – try to choose wholegrain options
foods rich in protein such as lean meat and chicken, fish (aim for at least two servings of fish a week, including one of oily fish), eggs and pulses (such as beans and lentils). These foods are also good sources of iron.
plenty of fibre. This helps prevent constipation and is found in wholegrain bread, pasta, rice, pulses and fruit and vegetables
dairy foods such as milk, cheese and yoghurt, which contain calcium

It's also a good idea to cut down on foods such as cakes and biscuits, because these are high in fat and sugar. This can also help you to avoid putting on too much weight during pregnancy.

Healthy snacks to have instead include malt loaf; currant buns without icing; sandwiches or pitta bread filled with cottage cheese, chicken or lean ham; low-fat yoghurts; vegetable and bean soups; and fruit including fresh, tinned in juice or dried fruit such as raisins or apricots.

Vitamins and Minerals

Folic acid

You should take a daily 400 microgram (mcg) folic acid supplement until the 12th week of your pregnancy. Ideally, you should have started to take these supplements before you were pregnant.

You should also eat foods containing folate – the natural form of folic acid – such as green vegetables and brown rice, fortified bread and breakfast cereals.

Folic acid has been shown to reduce the risk of neural tube defects such as spina bifida. If you would like to take your folic acid in a supplement that contains other vitamins, make sure it contains 400mcg folic acid and doesn't contain vitamin A.

If you have already had a pregnancy affected by a neural tube defect, ask your GP for advice.

Folic acid is found in small amounts in many foods. Good sources include broccoli and Brussels sprouts, peas, chickpeas, yeast extract, brown rice and some fruit (such as oranges and bananas).

Other useful sources include fortified breakfast cereals and some bread.

How much do I need?
Folic acid, known as folate in its natural form, is one of the B-group of vitamins. It’s a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body.

Most people should be able to get the amount they need by eating a varied and balanced diet. Adults need 0.2 mg a day.

However, if you are pregnant or thinking of having a baby you should take a daily 0.4 mg (400 microgram) folic acid supplement from the time you stop using contraception until the 12th week of pregnancy.

This is to help prevent neural tube defects such as spina bifida. If you have already had a pregnancy affected by a neural tube defect, a higher dose is recommended. Speak to your GP for more advice.

What does it do?
Folic acid has a number of important functions. For example it:

works together with vitamin B12 to form healthy red blood cells
helps reduce the risk of neural tube defects such as spina bifida in unborn babies

What happens if I take too much?
If you’re not getting enough vitamin B12 – known as vitamin B12deficiency – taking doses of folic acid higher than 1 mg can hide this fact.

An early symptom of vitamin B12 deficiency is anaemia. But taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If vitamin B12 deficiency isn’t noticed, it can eventually lead to damage of the nervous system (neurological damage).

This is a concern particularly for older people, because as we get older it becomes more difficult to absorb vitamin B.

What is Food Standard Agency advice?
Unless you are pregnant or thinking of having a baby, you should be able to get all the folate you need by eating a varied and balanced diet.

If you’re taking folic acid supplements, it’s important not to take too much because this could be harmful.

Taking 1 mg (1000 micrograms) or less of folic acid supplements a day is unlikely to cause any harm.

Iron

Pregnant women can become deficient in iron, so make sure you have plenty of iron-rich foods. Try to have some food or drink containing vitamin C, such as fruit or vegetables or a glass of fruit juice, with any iron-rich meals to help your body absorb iron.

If the iron level in your blood becomes low, your GP or midwife will advise you to take iron supplements.

Good sources of iron include:

red meat

bread

green vegetables

fortified breakfast cereals

Although liver contains a lot of iron, you should avoid eating it while you're pregnant.

Iron is an essential mineral. Good sources of iron include liver, meat, beans, nuts, dried fruit (such as dried apricots), whole grains (such as brown rice), fortified breakfast cereals, soybean flour and most dark green leafy vegetables (such as watercress, curly kale and spinach).

How much do I need?
You should be able to get all the iron you need from your daily diet. This is:

8.7 mg a day for men
14.8 mg a day for women

Eating food containing lots of vitamin C at the same time as you eat food containing iron from non-meat sources might help the body absorb the iron. So you could have fruit juice or fruit with your fortified breakfast cereal, or vegetables with your beans, nuts or rice.

Women who lose a lot of blood during their monthly period may need to think about taking iron supplements. Contact your GP or a state-registered dietitian for more advice.

What does it do?
Iron has a number of important roles in the body. For example it helps make red blood cells, which carry oxygen around the body.

What happens if I take too much
The side effects of taking high doses of iron include constipation, nausea, vomiting and stomach pain.

Very high doses of iron can be fatal, particularly if taken by children, so always keep any iron supplements out of the reach of children.

What is Food Standard Agency advice?
Most people should be able to get all the iron they need by eating a varied and balanced diet. But if you decide to take iron supplements it's a good idea not to take too much because this could be harmful.

Taking 17 mg or less of iron supplements a day is unlikely to cause any harm. But do continue taking a higher dose if this is under medical advice.

Vitamin D

You should take supplements containing 10mcg of vitamin D each day.

Vitamin D is found in a small number of foods but we get most of our vitamin D from summer sunlight – if you’re out in the sun, remember to take care not to burn!

If you are of Asian origin, if you always cover up all your skin when you're outside, or if you rarely get outdoors, you may be particularly short of vitamin D. Ask your GP for more information.

If you receive Income Support or Jobseeker's Allowance you're entitled to some free vitamin supplements from maternity and child health clinics.

Vitamin D is found in a small number of foods. Good food sources are oily fish and eggs. Other food sources include fortified foods such as margarine, breakfast cereals, bread and powdered milk.

But we get most of our vitamin D from sunlight on our skin. This is because the vitamin forms under the skin in reaction to sunlight. The best source is summer sunlight – but remember, if you’re out in the sun, take care not to burn.

Liver and liver products are also good sources of vitamin D, but they are also a rich source of vitamin A. So if you already eat them every week, you might want to choose not to have them more often.

How much do I need?
Vitamin D is a fat-soluble vitamin. This means you don’t need it every day because any of the vitamin your body doesn’t need immediately is stored for future use.

Most people should be able to get all the vitamin D they need from their diet and by getting a little sun.

However, if you are pregnant or breastfeeding you should take 10 micrograms (0.01 mg) of vitamin D each day.

Older people should also consider taking 10 micrograms (0.01 mg) of vitamin D each day.

You might be particularly short of vitamin D, and so might want to think about taking 10 micrograms (0.01 mg) of vitamin D each day, if you:

are of Asian origin
always cover up all your skin when you’re outside
rarely get outdoors
eat no meat or oily fish

If you aren’t getting enough vitamin D, you might be more at risk of some of the harmful effects of too much vitamin A.

Ask your GP if you want more information.

Vitamin A

You should avoid taking supplements containing vitamin A. Fish liver oil also contains high levels of vitamin A. If you have too much vitamin A, levels could build up in your body and may harm your unborn baby.

Vitamin A is also known as retinol. Good sources of vitamin A include cheese, eggs, oily fish (such as mackerel), milk, fortified margarine and yoghurt.

Liver is also a rich source of vitamin A. But, because it’s such a rich source, if you already eat it every week, you might want to choose not to have it more often.

If you're pregnant, you should avoid eating liver because of the amount of vitamin A it contains.

How much do I need?
Vitamin A is a fat-soluble vitamin. This means you don't need it every day because any of the vitamin your body doesn't need immediately is stored for future use.

You should be able to get all the vitamin A you need from your daily diet. This is:

0.7 mg a day for men
0.6 mg a day for women

What does it do?
Vitamin A has a number of important functions. For example it:

helps maintain the health of skin and mucus linings (in the nose for example)

helps strengthen immunity from infections

helps vision in dim light

What happens if I take too much?
Some research suggests that having more than an average of 1.5mg per day of vitamin A over many years may affect your bones and make them more likely to fracture when you're older.

Older people, particularly women, are already at risk of osteoporosis. This is where bone density reduces and so the risk of fractures increases.

If you eat liver or liver products such as pâté once a week, you are likely to be having, on average, 1.5mg of vitamin A per day.

If you aren’t getting enough vitamin D, you might be more at risk of the harmful effects of too much vitamin A. People who may be particularly short of vitamin D include women of Asian origin who always cover up their skin when they’re outside and older people who rarely get outdoors. So if you’re short of this vitamin it might be a good idea to boost the amount of vitamin D you’re getting.

Good sources of vitamin D include oily fish and eggs. The best source of vitamin D is summer sunlight – but remember, if you’re out in the sun, take care not to burn.

Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A. So if you take supplements containing vitamin A, make sure you don’t have more than a total of 1.5mg per day from your food and supplements. If you eat liver every week, you should avoid taking any supplements that contain vitamin A.

If you’re pregnant, having large amounts of vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking of having a baby, you should avoid eating liver or liver products such as pâté because these are very high in vitamin A. You should also avoid taking supplements that contain vitamin A. Ask your GP or midwife if you would like more information.

What is Food Standard Agency advice?
You should be able to get all the vitamin A you need by eating a varied and balanced diet. But if you do decide to take a supplement that contains vitamin A, it’s a good idea not to take too much because this could be harmful.

Liver is a very rich source of vitamin A. So, if you eat liver or liver products such as pâté every week, you might want to think about not eating it more often. You should also take into account the amount of vitamin A in any supplements you are taking.

Women who have been through the menopause, and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day. This means:

not eating liver or liver products, such as pâté, more than once a week – or having smaller portions of these

taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil), if not eating liver

not taking any supplements containing vitamin A (including fish liver oil) if eating liver once a week

Having a total of 1.5mg or less of vitamin A a day, on average, from diet and supplements combined is unlikely to cause any harm.

But if you are pregnant or thinking of having a baby, Agency and Health Department advice is:

avoid taking supplements containing vitamin A, including fish liver oil (except on the advice of your GP)

avoid eating liver or liver products such as pâté because these are very high in vitamin A

What to avoid

There are certain foods that you should avoid when you’re pregnant, because they might make you ill or harm your baby:

Some types of cheese
Avoid cheeses such as Camembert, Brie or chèvre (a type of goats’ cheese), or others that have a similar rind. You should also avoid blue cheeses.

These cheeses are made with mould and they can contain listeria, a type of bacteria that could harm your unborn baby.

Pâté
Avoid all types of pâté, including vegetable. This is because pâté can contain listeria.

Raw or partially cooked eggs
Avoid eating raw eggs and food containing raw or partially-cooked eggs. Only eat eggs cooked enough for both the white and yolk to be solid. This is to avoid the risk of salmonella, which causes a type of food poisoning.

Raw or undercooked meat
Make sure you only eat meat that has been well cooked. This is especially important with poultry and products made from minced meat, such as sausages and burgers. Make sure these are cooked until they are piping hot all the way through and no pink meat is left.

Always wash your hands after handling raw meat, and keep it separate from foods that are ready to eat. This is because raw meat contains bacteria that can cause food poisoning.

Liver products and supplements containing vitamin A
Make sure you don't have too much vitamin A. This means you should avoid eating liver and liver products such as pâté and avoid taking supplements containing vitamin A or fish liver oils (which contain high levels of vitamin A).

You need some vitamin A, but having too much means that levels could build up and may harm your unborn baby. Ask your GP or midwife if you want more information.

Some types of fish
You can eat most types of fish when you’re pregnant. But there are a few types you should avoid and some others where you should limit the amount you eat.

Avoid eating any shark, swordfish and marlin. Limit the amount of tuna you eat to no more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can). This is because of the levels of mercury in these fish. At high levels, mercury can harm a baby's developing nervous system.

Have no more than two portions of oily fish a week. Oily fish includes fresh tuna (not canned tuna, which does not count as oily fish), mackerel, sardines and trout.

But remember that eating fish is good for your health and the development of your baby, so you should still aim to eat at least two portions of fish a week, including one portion of oily fish.

Undercooked ready meals
Avoid eating ready meals that are undercooked. Make sure you heat them until they are piping hot all the way through.

Raw shellfish
Avoid raw shellfish when you’re pregnant. This is because raw shellfish can sometimes contain harmful bacteria and viruses that could cause food poisoning. And food poisoning can be particularly unpleasant when you’re pregnant.

Alcohol and caffeine
You should drink no more than 1 or 2 units of alcohol, once or twice a week.

A unit is half a pint of standard strength beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units.

You should limit the amount of caffeine you have each day, but you don't need to cut it out completely. Caffeine occurs naturally in a range of foods, such as coffee, tea and chocolate, and it's also added to some soft drinks and 'energy'
drinks.

It's important not to have more than 300mg a day. This is because high levels of caffeine can result in babies having a low birth weight, or even miscarriage.

Each of these contains roughly 300mg of caffeine:

3 mugs of instant coffee (100mg each)

4 cups of instant coffee (75mg each)

3 cups of brewed coffee (100mg each)

6 cups of tea (50mg each)

8 cans of cola (up to 40mg each)

4 cans of 'energy' drink (up to 80mg each)

8 (50g) bars of plain chocolate (up to 50mg each). Caffeine in milk chocolate is about half that of plain chocolate

So if you eat a bar of plain chocolate and drink 3 cups of tea, a can of cola and a cup of instant coffee in a day, you'll have reached your 300mg limit.

Remember that caffeine is also found in certain cold and flu remedies, so always check with your GP or another health professional before taking any of these.

Should I avoid peanuts?

Serious allergies to nuts and nut products and some seeds affect about 1 to 2% of people in the UK. Your baby may be at higher risk of developing a nut allergy if you, the baby's father, brothers or sisters have certain allergic conditions such as hayfever, asthma and/or eczema.

If your baby is in this higher-risk group, you may wish to avoid eating peanuts and peanut products when you're pregnant and breastfeeding.

Gardening and changing cat litter

Always wear gloves when you're gardening or changing cat litter, and wash your hands afterwards. This is to avoid toxoplasmosis, an infection caused by a parasite found in meat, cat faeces and soil. The infection can be harmful to
unborn babies.

Foods you don't need to avoid

It can be confusing trying to work out which foods you can eat and which foods you should avoid when you're pregnant.

You might find it helpful to look at this list of some of the foods you don't need to avoid:

Shellfish, including prawns as long as they are part of a hot meal and have been properly cooked

Live or bio yoghurt
Probiotic drinks
Fromage frais
Crème fraîche
Soured cream
Spicy food

Mayonnaise, ice cream, salad dressing – as long as they haven’t been made using raw egg. Generally, mayonnaise, ice cream and salad dressing you buy in shops will have been made with pasteurised egg, which means it’s safe to eat.

But it’s better to avoid home-made versions if they contain raw egg. If you're not sure about any of these foods when you're eating out, ask staff for more information

Honey – it’s fine for pregnant women but honey isn’t suitable for babies
under a year old

Many types of cheese including:
Hard cheese, such as Cheddar and Parmesan
Feta
Ricotta
Mascarpone
Cream cheese
Mozzarella
Cottage cheese
Processed cheese, such as cheese spreads

Weight gain

Different women gain different amounts of weight, but this shouldn't be more than 10-12 kilograms or 22-28 pounds over the whole of the pregnancy.

If you gain too much weight this can affect your health and increase your blood pressure. But equally, it's important that you don't try to diet when you're pregnant. If you're concerned about your weight talk to your GP or midwife.

More information
You might find it useful to read The pregnancy book, which is published by health departments in England, Wales and Northern Ireland, and is available free to first-time parents. The Health Education Board for Scotland produces a book called Ready steady baby!, which is free to first-time parents in Scotland.

If you haven't already got a copy of one of these, speak to your GP, midwife or health visitor, or contact your local health promotion unit.

Why breast is best for your baby

breast milk is natural - it’s the food specifically designed for your baby

breast milk changes as your baby grows so they get exactly what they need

breastfeeding helps protect your baby from infections because antibodies are passed into the milk

exclusive breastfeeding is recommended for the first six months of life because it provides all the nutrients a baby needs

breastfed babies are five times less likely to be admitted to hospital with infections such as gastroenteritis and respiratory infections

it will also help to avoid constipation in your baby

breastfed babies are less likely to get allergies like eczema

breast milk contains growth factors and hormones that help your baby develop

Why breast is best for mothers

breastfeeding is free

there is no need to sterilise bottles, prepare feeds or keep your baby waiting

you can do it anytime, any place, anywhere

breastfeeding is a lot easier than bottle-feeding in the middle of the night

your womb will return to normal size more quickly

you will use more calories

breastfeeding reduces the risk of pre-menopausal breast cancer

Remember: Breastfeeding is a skill and all new skills need practice. If you want to breastfeed and are finding it difficult ask your midwife to help or see a breastfeeding counsellor.

Bottle-feeding

Bottle-feeding may seem like hard work at first, but if you get into a
routine you’ll be able to relax and enjoy feeding.

One advantage to bottle-feeding is that fathers and carers can feed your baby and give you a bit of a break. You can use formula or you could express breast milk for your baby to have. You could also use a combination of both expressed breast milk and formula. All of these options would give the nutrition your baby needs.

Remember:

make sure all your equipment is properly sterilised - you can make your baby ill if the bottle is dirty
(remember you can’t see germs)

always follow the instructions on the formula packet - do not pack the formula down or be tempted to add more formula than is recommended

always test the temperature of the milk and don’t heat it in the microwave - you may scald your baby’s mouth

Soya formula

Soya formula should only be given to babies who are allergic to cow’s milk and only under your doctor’s advice.

You may be entitled to free formula milk.

Healthy Eating For Breastfeeding

A healthy, varied and balanced diet will help you and your baby thrive during breastfeeding. Knowing what to eat, how much to eat, what
vitamins to take and what to avoid is of paramount importance, as whatever goes into your body will also go into your baby’s.

Vitamins and food

A supplement containing 10 micrograms (mcg) of vitamin D each day is recommended. If you receive Income Support or Jobseekers Allowance, you are entitled to free vitamin A, C and D supplements from maternity and child health clinics.

As part of a healthy diet you should try and eat the following foods:

at least five portions of a variety of fruits and vegetables a day

starchy foods such as bread and potatoes

wholemeal bread, pasta and breakfast cereals, which all contain plenty of fibre

protein-rich foods such as lean meat and chicken, pulses, eggs and fish (see below)

dairy products such as milk, cheese and yoghurt

While you are breastfeeding you should avoid:

more than one portion of shark, swordfish or marlin each week

more than two portions of oily fish such as mackerel, sardines, trout and fresh tuna each week (tinned tuna does not qualify as oily fish)

peanuts and peanut products if you or your baby’s father, brother or sister suffers certain allergic conditions, such as hay fever, asthma or eczema

any significant weight loss

Drinks containing caffeine can unsettle your baby, so keep your intake of tea, coffee and cola drinks low. Consuming alcohol in large amounts will affect your baby: try to limit your intake, drink only occasionally and avoid drinking before you feed your baby.

There’s lots of information on healthy eating in the book 'Birth to Five', available free from your GP, midwife or health visitor if you are a first-time parent.

Healthy Eating For Babies

Breast milk provides all the nutrients your baby needs for healthy development in the first stages of their life, and also gives your baby long-term health advantages. Even breastfeeding for just a few weeks can make a difference.

Breast milk and alternatives

Infant formula is the only alternative to breast milk. Cow's milk is not suitable as a main drink in the first year. Infant formula at reduced prices is available for babies under one year old in families on a low income.

It is recommended that you breastfeed your baby for the first six months of their life, after which they will start to need more than just milk. This is the time to begin gradually introducing non-milk foods, a process called
‘weaning’. Some babies adapt to solids early, some later, so it is worth considering the following pieces of advice:

make the transition to non-milk foods gradual

go at your baby’s pace to allow them to get used to the different tastes and consistencies

always be close by while your baby is eating so as to eliminate the risk of choking

do not worry if your baby refuses to take food - they know when they have had enough

let your baby eat at a time of day which experience tells you they are normally relaxed

involve your baby in the process by encouraging them to use a spoon and feed themselves

It is a good idea to try and introduce your baby to a variety of tastes at an early age. However, there are certain foods you should ensure do not make it into their diet:

salty foods (e.g. bacon, cheese, sausages)

sugary foods

honey

Your health visitor can advise you on this. By the time your baby is one year old, they will be able to enjoy most of the same foods as the rest of the family.

Healthy Eating For Under Fives

Between being weaned off milk to the age of five years old, children grow extremely quickly and are very active. Because of this it is important to ensure that their diet is healthy, which means monitoring calorie, food and nutrient intake.

Milk and food

It is important that your child has a diet that provides an adequate amount of calories and nutrients. Young children, especially those under two years old, need full-fat milk, yoghurt and cheese rather than low-fat varieties.

Up to the age of three, your child needs at least half a pint (250-300ml) of milk a day (breast milk/formula for children under one year old and full-fat cows’ milk or a combination for one year and above).

In terms of food you should include the following in your child’s diet. By doing this you will be providing them with the vitamins, protein, fibre and minerals they require:

dairy products

bread, cereals, rice, pasta and potatoes

meat, eggs, beans and lentils

oily fish such as fresh tuna, mackerel, sardines and salmon (no more than four portions a week for boys and two for girls)

fruit and vegetables

By the time your child reaches the age of five years old they should be eating family food. However, you should ensure that their diet doesn’t contain too much saturated fat, which is found in butter, spreads, fatty meat products, biscuits and cakes. Other things you should avoid are:

raw eggs and foods that contain partially cooked eggs

whole or chopped nuts (to eliminate the risk of choking)

shark, swordfish or marlin (they contain high levels of mercury)

raw shellfish

food containing high levels of salt, and food and drink containing high levels of sugar

Vitamin drops containing vitamins A, C and D are also recommended for children up to the age of five. You can get these from a chemist or from child health centres. If you qualify for help under the Welfare Food Scheme you may be able to get them for free.

Welfare milk and vitamins are available for under-fives. For more information about Welfare Food benefits (including infant formula, milk and vitamins), call the Welfare Food Scheme helpline on 0800 056 2665.

Your toddler

Just like adults, young children need energy (calories) from food and nutrients such as protein, fat, carbohydrate, vitamins and minerals, to make sure their bodies work properly and can repair themselves.

If you want more information than is given here, contact your health visitor or GP.

What to give

At this age, children grow very quickly and are usually very active, so they need plenty of calories and nutrients. A healthy and varied diet should provide all the nutrients your toddler needs.

Remember to include these sorts of foods every day:

Milk and dairy foods — these provide calories, protein, vitamins and minerals.

Meat, fish, eggs, beans, peas and lentils — these are rich in nutrients such as protein, vitamins and minerals. You can give boys up to four portions of oily fish a week, such as mackerel, salmon and sardines, but it's best to give girls no more than two portions of oily fish a week.

Bread, and other cereals such as rice, pasta and breakfast cereals, and potatoes, yams and sweet potatoes — these starchy foods provide calories, vitamins, minerals and fibre.

Fruit and vegetables — these contain vitamin C, and other protective vitamins and minerals, as well as fibre.

How a toddler's diet is different
Although toddlers can eat the same food as adults, before they're two years old children can't eat large amounts of food at one sitting. So, until then, give your child meals and snacks packed with calories and nutrients (nutrient dense foods) such as:

full-fat milk and dairy foods

meat

eggs

Don't forget to give them fruit and vegetables and starchy foods as well.

But if you tend to eat high fibre foods, remember that young children's stomachs can't cope with foods such as wholemeal pasta and brown rice. Also, too much fibre can sometimes reduce the amount of minerals they can absorb, such as calcium and iron.

By the time they're five years old, young children should be eating family food, which is more bulky as it contains lots of starchy foods and plenty of fruit and vegetables. But make sure it doesn't contain too much saturated fat, which is found in butter, hard-fat spreads, cheese, fatty meat and meat products, biscuits, pastry and cakes.

What to avoid

Take care to avoid the following foods:

Raw eggs and food that contains raw or partially cooked eggs because of the risk of salmonella, which causes food poisoning. If you give eggs to your toddler, make sure the eggs are cooked until both the white and yolk are solid.

Whole or chopped nuts for children under five years old because of the risk of choking. It's a good idea to crush or flake them.

Shark, swordfish and marlin because these fish contain relatively high levels of mercury, which might affect a child's developing nervous system.

You might also want to avoid giving raw shellfish to your toddler to reduce their risk of getting food poisoning.

There's no need to add salt to your toddler's food. From the age of 1 to 3, children should be having no more than 2g a day. If you're buying processed foods, even those aimed at children, remember to check the information given on the labels to choose those with less salt.

There's no need to add sugar or honey to food for your toddler.

Don't give sweet drinks such as fizzy drinks and fruit squash because they cause tooth decay. If you do give fruit squash or sugary drinks, make sure they're well diluted with water and drunk at mealtimes. Between meals, it's better to give water or milk to drink.

Full-fat or semi-skimmed milk?

From two years old, you can start giving your toddler semi-skimmed milk. Fully skimmed milk isn't suitable as a main drink until they're five years old, because it doesn't contain enough calories for a growing child.

Vegetarian diet

If you want to give your toddler a vegetarian diet, it's important to make sure their diet is balanced and includes all the necessary nutrients.

Make sure you give them foods rich in nutrients such as milk, cheese and eggs. This will mean their diet won't be too bulky and they'll get plenty of protein, vitamin A, calcium and zinc.

Iron is found in many vegetables and pulses (beans, lentils and chick peas), in dried fruit (such as apricots, raisins and sultanas) and in some breakfast cereals, but it's more difficult to absorb from vegetable sources than from
meat, so:

give your toddler foods containing iron each day

try to give foods high in vitamin C – such as fruit and vegetables or diluted fruit juices at mealtimes – because these make it easier to absorb the iron

don't give young children tea or coffee, especially at meal times, because this reduces the amount of iron they can absorb

If you want more information than is given here, contact your health visitor
or GP.

The above information is from official British Government sources, mainly from the Food Standards Agency and DirectGov. It is subject to Crown copyright.

Best place to be...Stoke Newington, London N16

Sunday November 21, 2004
The Observer

Why Stoke Newington in north London, is the best place to be a parent
'I'm with Hillary Clinton when she said: "It takes a village to raise a child,"' says Dr Patricia Spungin, child psychologist and parenting-skills expert. 'But villages don't necessarily need to be surrounded by countryside.'

First-time parents have tough decisions to make on where best to bring up kids. There are the town/country and state/private education splits. But one desire that is consistently cited is to be around other parents for assistance, services and sympathy.

According to John Hughes of Junior magazine, Stoke Newington in north London became the baby capital of the UK 20 years ago and still has the largest number of babies per capita. 'With no tube station, Stoke Newington was always cheaper than equivalent areas in London and an influx of young bohemian types began in the late Eighties.' They began to have families, and in their wake came babysitters, nurseries and a culture of child and baby tolerance to the shops, restaurants and pubs. 'It's a very compact area and has that village feel,' says Hughes. 'There was already a strong child-friendly Mediterranean atmosphere with the Turkish and Greek presence and it all just came together as this positive melting pot of cultures.'

'Parents often don't want their children to play far from the house, so you need to live in a street where there are other kids nearby,' says Spungin. Not a problem here, says parent-of-three Andrew Smith. 'A visit down Stoke Newington Church Street on a Saturday is a must, just to see all the three-wheeler buggies.' Another essential part of 'SN' life is Clissold Park, a vast green space with animal enclosures, playground and paddling pool. 'There's a great library, great organic market and cafes, lots of good nurseries, playgroups and decent state primary schools for inner-city London,' says Smith.

'Basically, there are a lot of youngish parents - many of whom are comedians, musicians, artists, teachers and other vaguely bohemian types...'

From the child homeopathic centre to the organic nature garden and butterfly tunnel, 'Stokey' may not be everyone's cup of mint tea, but it's a good place to start.

Melanie Cox 41, mother

'My partner Tom and I were in Leeds and had just had baby Jaz. A family friend said: 'Try Stoke Newington in London. It's family friendly and it's affordable for houses with a few bedrooms and a bit of garden.' That was two-and-a-half years ago and it was all true.

The parks and the cafes are inundated with kids. Church Street is full of blokes wearing square-rimmed specs pushing buggies. It's great to have other people in a similar situation for socialising, because you have similar interests and needs, and share an inability to have an uninterrupted conversation.

We've made good friends with other parents we've met at the playgroup and out in the street. I take it for granted that other people will look out for my kid; I'd do the same for theirs. If I lived in an area with fewer parents I'd feel more vulnerable.

I'm so stuck in the island of Stoke Newington that I never really get much contact with people outside. All the facilities are in a small area - there are toy, clothes and book shops all on Church Street. In the organic food shop there are even miniature trolleys for the kids to push.'

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Best place to be...Stoke Newington, London N16

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