Mackerel spread on oatcakes
Oily fish is a great source of important omega-3 fats, which are associated with the baby's brain development and nervous system. As an added bonus, the omega-3 is beneficial for your heart. Oats have a low glycaemic index, which helps keep your blood sugar levels stable.
200 calories = approximately two oatcakes with a portion of spread.
- One smoked mackerel fillet or small tin of mackerel
- two spring onions and/or parsley, chopped (optional)
- 75ml thick natural yoghurt
- pepper to taste
- half a lemon
Remove any bones or skins from the mackerel and place into a bowl. Add the chopped spring onions or parsley plus the yoghurt and mix well. Season with black pepper and a squeezed half of lemon. Cover and chill for at least one hour. Serve with the oatcakes.
Low fat yoghurt with seeds and fruit
Dairy foods, such as milk, yoghurt and cheese are a good source of calcium, which alongside vitamin D, is important for healthy bone development. Nuts and sunflower seeds are also a good source of calcium and other nutrients and snacks are a good way to incorporate one of your five a day.
200 calories = one small pot of yoghurt with seeds and fruit.
- One small pot of low-fat yoghurt (125 grams)
- one tablespoon of sunflower seeds
- two tablespoon of berries or fruit of your choice
Layer the yoghurt, berries and seeds in alternate layers into a small glass or serving dish.
Carrot batons and hummus
Vitamin A is important for development of your baby’s eyesight and carrots contain beta-carotene, which your body converts to vitamin A. This is an important nutrient for the immune system and for healthy cell growth and good vision. Green and yellow-orange vegetables are a good way to make sure you have enough vitamin A without overdoing it. Find out why you shouldn't have too much vitamin A here.
200 calories = approximately two heaped tablespoons of hummus plus batons from two carrots. This makes a large bowl of hummus but you can keep it in the fridge for up to three days.
- 2 medium carrots, peeled and chopped into batons
- 1 x 400 g tin of chickpeas
- 1 small clove of garlic
- 1 tablespoon tahini (sesame paste)
- 1 lemon
- extra virgin olive oil
- Drain the chickpeas (keeping the liquid) and place in a food processor.
- Peel and add the garlic, tahini, a good squeeze of lemon juice and 1 tablespoon of olive oil.
- Season with a pinch of salt and blend.
- Have a taste and add more lemon juice,salt or some of the liquid from the tin to loosen, then transfer to a serving bowl.
- Serve with the carrots
Banana and yoghurt smoothie
This tasty smoothie contains milk, which is a good source of calcium. This is a nutritious milk based drink that doesn’t contain caffeine (which should be kept below 200mg per day). It counts towards your ‘five a day’ too!
200 calories = approximately 250mls of smoothie.
- 150mls of your semi-skimmed milk or unsweetened calcium fortified soya milk
- 2 tablespoons of natural or greek yoghurt
- 1 banana, peeled
- Sprinkle of cinnamon or drizzle of honey to taste (optional).
Use a blender to combine the ingredients and serve in a small glass.