Short messages on Diet & exercise from Respect Yourself, the guidance site for young people to help make good decisions in life.
Good sources of vitamin A include cheese, eggs, oily fish such as mackerel, milk, fortified low-fat spreads and yoghurt. Liver is a particularly rich source of vitamin A but shouldn’t be eaten during pregnancy.
Shellfish such as prawns and mussels are low in fat and a good source of the minerals selenium, zinc, iodine and copper.
Vitamin D is naturally obtained through exposure to sunlight and from foods such as oily fish, eggs, fortified fat spreads and some fortified breakfast cereals.
White fish such as cod, haddock or plaice are very low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat.
If you are planning to become pregnant you should take folic acid supplements – even if you are healthy and have a good diet. Once pregnant, continue to take the supplements for the first 12 weeks of pregnancy. If you take folic acid supplements it reduces the risk of having a baby born with a defect of their spinal cord, such as spina bifida.
Oily fish such as salmon and mackerel are rich in long-chain omega-3 fatty acids, which may help prevent heart disease, are a good source of vitamins A and D, and are good sources of the minerals calcium and phosphorus.
Iron helps transport oxygen around your body, it helps fight infection through the immune system, and it is used in producing energy within the body.
Dark green leafy vegetables such as brocolli and spinach are rich in iron, calcium and vitamins A, C and K. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are a great combination for building good self-confidence.
(more…)
Know anyone under 18 and pregnant? The NHS provide free vouchers to be used on healthy food and vitamins through the “Healthy Start” initiative.