New Mums to be


A healthy food message for new mums and mums to be…

Making safe and nutritious food choices is very important during pregnancy.

It's good to eat enough fish, especially when pregnant or breastfeeding. Fish are a valuable source of protein, minerals, vitamin B12 and iodine. They are low in saturated fat and contain omega-3 fatty acids which are important for the development of babies' central nervous systems before and after birth. Most fish in Australia are low in mercury but some are higher and too much mercury can harm developing nervous systems. It's best to know the mercury levels of different types of fish and how often to eat each type.

Seafood eating plan adobe creative suite

* For Pregnant and breastfeeding women and women planning pregnancy, 1 serve equals 150g.
* For children up to 6 years, 1 serve equals 75g.

Sample Plans

1. Eat 2-3 serves per week of any fish and seafood excluding Catfish, Orange Roughy (Deep Sea Perch), Shark (Flake) and Billfish (Swordfish, Marlin)
2. Eat 1 serve per week of Catfish or Orange Roughy (Deep Sea Perch), and no other fish.
3. Eat 1 serve per fortnight of Shark (Flake) or Billfish (Swordfish, Marlin)


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