Salmon, sardines, herring, mackerel and fresh tuna. Oily fish is rich in lots of important vitamins and minerals such as omega-3. Steamed, baked or grilled fish is a healthier choice than fried fish.
Beef, lamb and pork. Choose lean cuts of meat where you can, and make sure meats are cooked all the way through.
The yolk is rich in Vitamin D. The NHS advises that pregnant and breastfeeding women can eat raw or lightly cooked hen eggs (such as soft boiled eggs, mousses and fresh mayonnaise) as long as the eggs are produced under a food safety standard called the British Lion Code of Practice. Eggs produced in this way have a red lion logo stamped on their shell. Other eggs should always be cooked thoroughly.
Some spreads are fortified with Vitamin D, making this a simple swap you can make to increase your daily consumption.
Some ready-to-eat breakfast cereals are fortified with Vitamin D, so you can kick off your day with a dose of vital nutrients.
Organic mushrooms grown with plenty of access to sunlight contain high levels of Vitamin D. Some studies have shown that exposing a mushroom to an hour of sunlight before eating it produces the same levels of Vitamin D as a supplement.
Some juices are fortified with added nutrients like calcium and Vitamin D, making this a convenient way to add them into your diet.
For more information, read up on NHS nutritional guidelines during pregnancy and breastfeeding
Pregnancy Nutrition Guidelines https://bit.ly/2xnO6tK
Breastfeeding Nutrition Guidelines https://bit.ly/2x2Kafm