Further Information and Resources www.bda.uk.com/foodfacts British Dietetic Association - Site offers a range of diet related fact sheets. www.eatwellscotland.org Food Standards Agency - Site provides information and practical tips on how to make healthier food choices for a healthier diet. It has healthy eating advice for various ages and stages of life. There is also information on basic food hygiene, keeping food safe and food labelling. www.lovefoodhatewaste.com Love Food Hate Waste - Site gives tips and ideas on how to waste less food and save money. It has tips on how to make the most out of the food we buy, there is an online portion planner and a number of quick and easy recipes. www.nhs.uk NHS Choices - Search ‘oily ’ for further information on the types of fish to limit or avoid during pregnancy and breastfeeding. www.nhsforthvalley.com/healthpromotion NHS Forth Valley Health Promotion - Clhoose ‘Nutrition’ to view more information on healthy eating and to download a range of nutrition resources. www.seafish.org The Seafish Authority - Site offers advice on buying seafood, the health benefits of eating fish and has a range of fish recipes available to download. It also has information on eating seafood during pregnancy.

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We are happy to consider requests for this publication in other languages or formats such as large print. Please call 01324 590870 (Monday – Friday 8.00 am to 5.00 pm), fax 01324 590867 or email [email protected] twice a week Developed by Department of Nutrition and Dietetics and the Health Promotion Department © June 2006 Revised January 2013 Fishy Facts Fish can be used in many Eat at least 2 portions of fish every week. One different dishes of these should be oily fish such as , , , , , pilchards, • Add chunks to soup for a fish chowder , fresh (not tinned). • Use fish as a filling in sandwiches, pitta bread or a baked potato or as a toast topper • Serve grilled or steamed fish with potatoes Eating Oily Fish and vegetables or salad What is a portion? Regularly • Flake cooked fish, through rice, pasta, one portion = 140g = any of these noodles or mashed potatoes • helps regulate your heart beat 1 medium sized of , or whiting • helps prevent your blood from FISH is quick and easy to cook! clotting 1 medium sized fillet of mackerel, trout or • helps maintain healthy joints 1 medium to large salmon steak OVEN BAKE - wrap fish in foil, season with • helps in the development herbs, black pepper and/or lemon juice and bake 1 regular tin of tuna or of your growing baby whilst salmon, drained pregnant STEAM - in a bamboo, metal or electric steamer 4-5 pilchards or sardines MICROWAVE - in a suitable container with a OILY FISH - How much can I eat? lid - this helps prevent the fish from drying out

Men and boys Can eat up to 4 portions of oily fish GRILL or BBQ - oiling the grill prevents the Women not intending to have a week fish from sticking a family. Girls, women who one day may have Can eat up to 2 portions of oily fish TINNED FISH - ready to eat, cheap and a baby. Pregnant and breastfeeding a week. women. convenient

A Word of Caution - Most of us should have no more than 1 portion of , or marlin each week. Avoid eating these fish Shark Dippers altogether if you are trying for a baby or are pregnant. This is Remove the skin and bones from the fillet of because of the high levels of mercury in these fish. smoked mackerel. Mash or blend the flesh of the fish with some low fat cream cheese. Cut cucumber or toast into small triangles and place For more information on the types of fish to avoid or limit during pregnancy in the mackerel paté. or breastfeeding log onto www.nhs.uk and search ‘oily fish’.