Becoming a mother is an exhilarating journey filled with joy and new experiences. During this special time, it is crucial to focus not only on your baby’s nutritional needs but also on your own well-being. A proper diet can significantly aid in your recovery and ensure you are fully equipped to care for your little one.
The Importance of a New Mum’s Diet
As a new mother, you don’t need to follow a specific diet, but it is essential to maintain a healthy, balanced diet filled with a variety of foods. This approach will help you and your baby obtain the necessary vitamins, minerals, and macronutrients, especially during breastfeeding.
If you are exclusively breastfeeding, meeting your nutritional needs can become more challenging. Your energy requirements may slightly increase, and it’s important to focus on specific nutrients like calcium and vitamin D, which are vital for maintaining bone health. Since finding adequate dietary sources of vitamin D can be difficult, daily supplementation of 10 mcg of vitamin D is advised for breastfeeding mothers.
Explore our healthy recipe collections, which include options for nutritious breakfasts, lunches, and dinners, featuring vegetarian and vegan choices.
10 Nutritious Recipes for New Mums
1. Fruit Salad
Fruit salads are not only delicious but also contribute to your daily requirement of five servings of fruits and vegetables. They act as a hydrating snack or a refreshing dessert. Fruits and veggies are packed with essential vitamins, minerals, and dietary fiber, crucial for promoting good health.
Try this easy fruit salad.
2. Okra with Tomato Sauce & Couscous
This nutritious meal features okra, which provides a subtle flavor and is high in folate, magnesium, and fiber, helping you meet your daily vegetable intake. If okra isn’t to your taste, feel free to substitute it with your favorite vegetable.
Couscous serves as a starchy energy source, delivering some B vitamins, iron, calcium, and folate as well. However, families with a gluten intolerance should consider gluten-free alternatives.
Try this okra with tomato sauce & couscous.
3. Healthy Spiced Rice Pudding
Breastfeeding increases your calcium requirements since calcium is essential for milk production. Adequate intake of this mineral is crucial for replenishing any calcium lost during pregnancy. This comforting rice pudding can help meet your calcium needs, and you can further increase your intake through dairy products and green leafy vegetables. Consuming healthy fats can enrich breast milk’s composition, positively impacting both quality and quantity.
Rice pudding serves as a classic comfort food and makes for an ideal evening snack since its wholesome ingredients promote sleep and relaxation.
Try this healthy spiced rice pudding.
4. Stir-fried Noodles with Vegetables & Tofu
If you’re avoiding dairy, there are plenty of non-dairy calcium sources. In this flavorful dish, tofu joins forces with vegetables and noodles. Try adding broccoli for an extra calcium boost. Other non-dairy calcium sources include whole grain bread, legumes, and dried fruits.
Try these stir-fried noodles with vegetables & tofu.
5. One-pot Harissa Chicken
A nutritious and balanced diet typically provides sufficient protein; however, during pregnancy and breastfeeding, some individuals may require additional protein intake.
This delectable chicken stew is rich in protein and vegetables while being low in fat. If chicken isn’t your preference, you can easily substitute it with beans or lentils, which will also pair well with the spices.
Try this one-pot harissa chicken.
6. Salmon, Sesame & Asparagus Open Sandwich
The UK dietary guidelines recommend enjoying two servings of fish each week, one of which should ideally be an oily fish, such as salmon or mackerel. This is due to their high content of beneficial omega-3 fatty acids and vitamin D, along with calcium and other important nutrients.
However, while breastfeeding, it’s advisable to limit oily fish to two servings per week, and to avoid consuming shark, marlin, and swordfish due to potential mercury content.
Try this salmon open sandwich.
7. Oat & Chia Porridge
Quick and nourishing breakfast options that require minimal preparation are essential for new mothers. Our oat and chia porridge is rich in healthy ingredients, including flaxseeds, which are an excellent plant-based source of omega-3 fatty acids.
This porridge contains slow-releasing complex carbohydrates, which helps sustain energy levels throughout the morning and keeps you feeling fuller for longer.
Try this oat & chia porridge.
8. Paneer Curry
After giving birth, many mothers prioritize their baby’s needs over their own, often neglecting their nutritional requirements. However, it is essential to focus on restoring energy levels and replenishing lost nutrients during the postpartum period, as it is as critical as during pregnancy.
This paneer curry is rich in protein, calcium, and iron, making it an excellent choice for recovery. The flavors from this dish can even introduce your baby to a variety of tastes through breast milk, potentially benefiting their palate as they grow.
Try this paneer jalfrezi curry.
9. Poached Eggs
Eggs are not only nutrient-rich but are also a great source of choline—a nutrient often overlooked. Choline is critical for your baby’s brain development and is especially important during pregnancy. This recipe includes lightly cooked vegetables to enhance digestibility, topped with nourishing poached eggs.
Try this delicious poached egg recipe.
10. Fruit-Infused Water
Staying hydrated is vital, especially for breastfeeding mothers, who should aim for approximately 10-12 glasses of water daily compared to the standard 8 recommended for adults. If plain water isn’t appealing, consider trying refreshing fruit-infused water as a flavorful alternative.
Increasing your fluid intake can also be achieved through consuming milk or plant-based alternatives, along with herbal teas and a limited amount of 100% fruit juice.
Explore these simple fruit-infused water recipes.
A nutritious and varied diet should fulfill the vitamin and mineral requirements for both you and your baby during breastfeeding. However, it can be challenging to obtain sufficient vitamin D, particularly in winter months. Therefore, it’s recommended for breastfeeding mothers to consider a daily supplement of 10 mcg of vitamin D.
Small amounts of your diet may be transferred to your baby through breast milk. If you suspect that your diet is causing any discomfort for your baby, consult with your doctor, health visitor, or a dietitian for personalized advice. Should you need additional dietary guidance, do not hesitate to reach out to a registered dietitian.
If You Liked This, You Might Enjoy…
The Best Healthy Meal Box Subscriptions
Top 10 Healthy Comfort Foods
Mother’s Day Menu
Breastfeeding Diet
Can Breastfeeding Be Made Easier?
Top 5 Weaning Recipes for the First Weeks
Should you believe your diet is impacting your baby, consult your GP, health visitor, or dietitian for support. If you require further dietary information, ask your GP for a referral to a registered dietitian.
Tai Ibitoye is a registered dietitian and a doctoral researcher in food and nutritional sciences. Tai has experience across various sectors, including the NHS, public health, non-government organizations, and academia.
All health content on bbcgoodfood.com is intended for general informational purposes only and should not substitute for professional medical advice. If you have any health concerns, please contact your local healthcare provider. For further information, please refer to our terms and conditions.
