Essential fatty acids

Oily fish such as mackerel, tuna and sardines (tinned or fresh) are especially good sources of protein during pregnancy, because they also contain essential fatty acids. Essential fatty acids are nutrients that we need to take direct from food; our bodies cannot make them. They are vital for good brain development and hormone production. Good sources of essential fatty acids include:

• Oily fish like mackerel, tuna and sardines
• Eggs
• Lean meat
• Nuts
• Plant oils - like sunflower, soya and corn oil