In the first couple of months after giving birth to a baby, it’s vital for a mother to take good care of herself. Plenty of rest, keeping well hydrated and having a good diet will all aid in the rebuilding of cells, which helps the body to get back to its optimal health.

When breastfeeding, a different diet isn’t necessary but it is of paramount importance to include plenty of nutrient-dense foods in the diet. This will not only encourage a good milk supply, but it will essentially sustain the mother with the energy needed to feed a little person.

A good intake of calories is important. It is said, on average, an intake of an additional 500kcals is needed in the diet of a breastfeeding mother, but it’s important these calories are from a wholesome source. I breastfed my four children until each were over a year. I found there was little time for calorie counting and as I was feeding the babies on demand, I applied the same rule to my own diet. In my experience, breastfeeding brought with it an insistent hunger and having a well-stocked press, fridge and freezer of nutritious bits and pieces was key to avoiding an overdose on the contents of the biscuit tin.

When breastfeeding, it’s best to follow a well-balanced diet that includes plenty of fresh fruit and vegetables, dairy products, carbohydrates and protein from eggs, lean meat and fish. Oily fish, such as salmon, sardines, trout and tuna, are packed with vitamin D and omega-3 fatty acids, which are fantastic for the mother and the growing baby. Traces of what we eat and drink can come through in the breastmilk.

Even though most will find any food in moderation works well, everyone is different and certain foods such as onions, garlic and cabbage, or spicy dishes can prove problematic for some. If you think a particular food is disagreeing with your baby, try to avoid it for a couple of weeks and then try it again. If it seems to upset the baby, avoid it altogether but mention it to your doctor or public health nurse if concerned.

It’s key to remember that tiredness is inevitable after having a baby, especially in the early days when feeds every two to four hours are the norm, so lots of rest is ever so important.

As a coffee-lover, one slight challenge of those first few weeks was battling that intense tiredness while trying to limit my intake of coffee. Since a small amount of caffeine can filter through to the breastmilk, I always thought it best to heed advice and limit my intake to a couple of cups each day.

Eating a diet packed with nutrient-rich foods, keeping well hydrated and taking as much rest as possible, should help to keep mother and baby happy and well. This is not always an easy task, so hopefully, especially in the early days, you are blessed with the help of a loved one in the kitchen to keep you topped up with nutritious dishes.

Bolognese wraps

This bolognese recipe is a family favourite of mine. It’s packed with goodness from the vegetables, and the mince is rich in that all-important iron.

This recipe will feed a family of six, but as it freezes so well, I’d recommend freezing a few portions of it, ready to defrost whenever needed.

The sauce serves well with pasta or baked potatoes, but for a fuss-free dinner, pack it into a wholemeal wrap with a little cheese and lots of fresh, crunchy lettuce.

1tbsp olive oil

Two onions, finely diced

Two carrots, finely diced

One stick celery, finely diced

One red pepper, finely diced

750g minced beef

Salt and pepper

300ml beef stock

Two tins of plum tomatoes

1tbsp Worcestershire sauce

1tsp dried mixed herbs

Two sprigs of basil

To serve:

Wholemeal wraps

Salad leaves

Grated cheddar cheese

  • 1 Place a large saucepan over a low heat and add the olive oil. Fry the onions, carrots, celery and red pepper for about 10 minutes, until softened but not browned.
  • 2 Add the minced beef and stir it well to combine. Season with salt and pepper. Cook for about 10 minutes, stirring regularly, until the meat has lightly browned.
  • 3 Add the stock, tomatoes, Worcestershire sauce, dried herbs and basil. Turn up the heat and once the sauce begins to bubble, turn the heat down and simmer for about 90 minutes to two hours, stirring occasionally.
  • 4 Taste and season if necessary. Heat the wraps according to the packet and serve them with some of the bolognese sauce, lettuce leaves and grated cheese.

    • Energy balls

    When time is pressured and you’re juggling a new baby with day-to-day life, it’s important to have a few nutritious snacks to top you up in-between meals. Fresh fruit, yoghurts and unsalted nuts are all easy to eat on the go, but if you want a little boost then these energy balls will certainly hit the spot. They can be made with ease and store well in the fridge or even the freezer.

    150g dates, pitted

    75g oats

    4tbsp almond/peanut butter

    75g ground almonds

    50g pecan nuts, finely chopped

    25g hazelnuts, finely chopped

    25g desiccated coconut

    1tbsp cacao powder, plus extra for dusting

    Pinch of sea salt

    Topping: 25g pecans, finely chopped

  • 1 Add the dates to a food processor and blitz for about 20 seconds, until they are finely chopped. Add the oats and the almond or peanut butter and blitz together to combine.
  • 2 Scrape this mixture into a large bowl along with the ground almonds, pecan nuts, hazelnuts, desiccated coconut, cacao powder and a pinch of salt.

  • 3 Combine together using your hand. Once it becomes a little sticky, take about a tablespoon each and roll into balls.

  • 4 Place the finely chopped pecans, or nuts of choice, onto a plate and roll each ball into the nuts. Dust with a little extra cacao powder and place in an airtight container in the fridge or the freezer.