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A Mum's Guide to Postnatal Nutrition - Finding Your Balance

Hello, beautiful mums! Stepping into motherhood is like embarking on the most extraordinary adventure, filled with love, challenges, and yes, quite a few sleepless nights. Amidst adjusting to your new role, it's super important to keep an eye on your own wellbeing, especially when it comes to nutrition. Whether you're breastfeeding or just looking to regain your strength, here's the lowdown on eating well during this special time.

Why Balance is Your Best Friend

Firstly, let's talk about balance. And no, not the kind you need when you're juggling a nappy change, a phone call, and a cup of tea! A balanced diet—rich in fruits, veggies, whole grains, proteins, and healthy fats—is your ticket to not only bouncing back post-baby but also to ensuring you've got the energy to enjoy these precious moments.

The Scoop on Calories and Breastfeeding

Breastfeeding mums, you're running a 24/7 restaurant, and that requires extra fuel! The NHS suggests adding about 500 calories to your daily intake, making it around 2,500-2,700 calories a day. But remember, it's not just about quantity; it's the quality of those calories that counts.

The A-Team of Vitamins and Minerals


Your bones have done a fantastic job, so let's keep them strong with at least 1,250 mg of calcium daily. Think beyond dairy; kale and almonds are also fabulous sources.


You might be feeling more exhausted than after a Zumba marathon, and iron can help with that. Lean meats, lentils, and spinach are your go-to’s here.

Vitamin D

Since UK sunshine can be a bit shy, a daily supplement of 10 micrograms of Vitamin D will keep you and your little one's bones happy and healthy.


For those baby brain boosts, omega-3 fatty acids are key. If salmon isn't your thing, chia seeds and walnuts are great alternatives.


Nobody wants to talk about post-baby constipation, but hey, it's real. Keep things moving with plenty of fibre from fruits, veggies, and whole grains.


Staying hydrated is crucial, especially for breastfeeding mums. Aim for 8-10 glasses of water a day, and then some if you're feeling particularly parched.

What to Watch Out For

While embracing your new diet, a few things are best enjoyed in moderation:

  • Caffeine: Let's keep those tiny eyes shut at bedtime, shall we? Less than 200 mg a day should do the trick.

  • Alcohol: It's wise to steer clear, especially in the early days. If you do indulge, time it wisely around breastfeeding schedules.

  • High-Mercury Fish: Mercury and babies don't mix, so limiting fish like shark and swordfish is a good idea.

Listen to Your Mum-tuition

Every mum's journey is beautifully unique. These guidelines are here to support you, but always listen to your body and adjust as needed. If you're ever in doubt, there's no shame in reaching out to a healthcare professional for advice tailored to you.

Wrapping It Up

Dear mums, as you navigate this new chapter, remember that taking care of yourself is just as important as taking care of your little one. You're doing an amazing job, and with the right nutrition, you'll have the energy to enjoy every precious moment (yes, even the 3 AM wake-up calls). Here's to a healthy, happy journey into motherhood!

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