Vitamins, Minerals and Supplements:
- A Selection of green vegetables is enough to provide essential nutrients
Iron
If you are short of iron, you're likely to get very tired and may suffer from anaemia. Remember to include foods in your diet that are good sources iron
Good sources of iron;
- Green, leafy vegetables
- Lean meat
- Dried fruit
Tips to improve the absorption of iron from these foods are;
- Include vitamin c rich foods with
- Avoid consuming or consumption of foods and drinks containing tannins e.g tea (as they inhibit the absorption of iron)
If you are a vegetarian iron can be hard to obtain from your diet. Talk to your doctor or midwife about ways to increase the intake of this important nutrient.
Here are some important foods to include daily;
- Alternatives to meat such as; peas, beans, lentils, tofu, nuts and seeds
- Fortified cereals
- Wholegrain bread and cereals (to form the basis of meals and snacks)
- Fruit and vegetable - at least 5 portions of a variety, with emphasis on those high vitamin C
- Milk and dairy foods or non-dairy equivalent - consume 2-3 servings a day
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