Healthy pregnancy recipes
By including plenty of long chain polyunsaturated fatty acids (LCPs) in your diet your baby will benefit directly, as the nutrition you provide is passed through the placenta to them, and then through your breastmilk after birth.
Research has established that two LCPs in particular, AA and DHA, are found in breastmilk and are important for the development of babies' brains, eyes and nervous system. Consuming more LCPs during pregnancy and whilst breastfeeding has been associated with benefiting babies’ development, encouraging better visual and brain development, as well as better movement skills.
Your intake of LCPs
In terms of the food you eat, LCPs are found in eggs, fish and meat. Fish, particularly oily fish like mackerel, sardines, tuna and salmon, are a good source of both AA and DHA, while red meat and eggs are rich in AA. The body can also create LCPs from essential fatty acids found in leafy greens, nuts, vegetable oils and seeds, but this process is not always efficient, especially in young babies.
LCPs during pregnancy
LCPs are especially important in the last three months of pregnancy, as this is the time when your baby's brain really starts to grow. Research has shown that a higher intake of LCPs during pregnancy can help to reduce the risk of preterm delivery and may be associated with improved visual and brain development in infancy.
LCPs from breastmilk
Your baby needs a continuous supply of LCPs from birth via your breastmilk as their brain, eyes and nervous system will still be growing fast, so make sure you continue to eat foods rich in LCPs. Whilst breast is best, if you do bottlefeed for any reason, make sure you choose an infant milk that contains the two LCPs, AA and DHA.
The following recipes are for mums-to-be and breastfeeding mums to make sure your baby gets a rich supply of LCPs whilst they are developing in the womb and via your breastmilk after birth.
Recipes by Sarah Francis, Food Editor for Junior Magazine.
Click the links below for a pdf version of these recipes:
(You'll need Adobe Reader 7.0 for Windows XP)
Smoked mackerel paté
Rainbow trout with steamed potatoes
Lamb cutlets with fresh peas and mint
Salmon fillet with griddled asparagus
Grilled sardines
Tuna niçoise
Tuna steak with fresh tomato spaghetti and rocket
Fillet steak with green beans and herb butter
Roast loin of pork with fennel and mash
Steak and mushroom stew and dumplings