Omega-3 fats

Although many of us think of fats as the ‘bad guys’ when it comes to healthy eating, small amounts of fat are essential in our diet and some fats, such as omega-3 fats, actually bring positive health benefits.

Found in oily fish like salmon, mackerel and tuna, omega-3 is believed by experts to help keep the heart healthy and reduce the risk of stroke.

For pregnant women, a good intake of omega-3 fats is also thought to help reduce the risk of premature birth, support foetal development and potentially ease any post-natal depression.

Omega-3 is equally important to your growing baby, helping in the development of the brain and eyes.

Remember, however, that The Food Standards Agency recommends that pregnant women should avoid eating any shark, swordfish or marlin because of the high levels of mercury they sometimes contain and limit the amount of tuna they eat to no more than 2 tuna steaks (weighing about 140g cooked or 170g raw) or 4 medium-size cans of tuna each week.