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Foods groups to eat
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Why they should be eaten
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Foods to avoid / Precautions
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Vitamins & minerals
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Fruit & vegetables. Fresh, frozen or canned. Salad and dried fruit.
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Eat plenty of fruit and vegetables as these provide all the vitamins, minerals, fibre that helps digestion and prevents constipation. Eat them lightly cooked in a little water or raw to get the most out of them. Drink lots of fruit juices also.
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Thoroughly wash fruit and vegetables including ready prepared salads to remove all traces of soil. Top and peel carrots before eating them.
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Green leaf vegetables, (like cabbage, spinach) lean meat, dried fruit and nuts contain iron. Make sure to eat plenty of the foods that contain iron this will keep your strength up and stop you feeling tired all the time.
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Meat, fish, alternatives Meat, poultry, fish, eggs, beans/pulses and nuts. |
Lean meats, fish, poultry, eggs, pulses and nuts are all good sources of nutrients. Try to eat all of these daily.
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Do not eat liver or liver products it contains to much vitamin A that can be harmful to your baby. Cook all meat, poultry thoroughly so there is no traces of blood.Wash all surfaces and utensils after preparing meat. Use a separate chopping board for meat and veg. Make sure all pre-cooked poultry and meals are thoroughly cooked before eating them.
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Fish with edible bones (like sardines) dairy products, bread, nuts and green vegetables are all rich in calcium which is vital for bones and teeth.
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Bread, cereals, potatoes. Bread, potatoes, cereals, pasta, rice, oats, noodles, maize and cornmeal.
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Starchy foods like bread, potatoes, pasta, rice and breakfast cereal are an important part of any diet and should go with meat or vegetables to form part of any meal. They don't contain to many calories and are an important source of vitamins and fibre. Eat wholemeal bread and wholegrain cereals as much as you can.
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Make sure eggs are thoroughly cooked until the whites and yolks are solid to prevent the risk of salmonella food poisoning. Avoid foods containing raw eggs like homemade mayonnaise, cheese cake or mousse.
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Citrus fruit, tomatoes, broccoli, blackcurrents and potatoes are good sources of vitamin C which you need to help you absorb iron.
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Milk & dairy foods Yoghurt, milk, Fromage frais , cheese and butter.
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Make these as part of the main meal. Dairy foods are very important as they contain calcium and other nutrients needed for your baby's development. Choose low fat varieties.
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Drink only pasturised or UHT milk. Don't eat or drink any goats or sheep's products. Avoid all types of pate and mould-ripened soft cheese, like brie, stilton, or Danish blue because of the risk of listeria.
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Margarine and oily fish like sardines contain vitamin D to keep your bones healthy.
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Only eat foods containing fat or sugar (like cakes, crisps, pastries, .etc.) in small amounts.
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