Skip to main content

A healthy diet for you and your baby

Keeping well-nourished after having a baby is vital, adequate nutrition and hydration can help you recover and provide energy while you care for your baby. In the early days, you may find you have less time to prepare food, seek support where you can from family members or your partner. Having frequent smaller meals and snacks to hand may also help during those early days. Here are a few ideas to get you started:

Healthy Snack/Smaller meal Ideas:

  • Sliced boiled egg with wholemeal/wholegrain toast and tomatoes
  • Plain natural/Greek yoghurt with fruit and a sprinkle of nuts/seeds
  • Vegetable sticks with soft cheese or hummus
  • Small bowl of wholegrain cereal or porridge with milk/milk alternatives and chopped fruit
  • Small handful of unsalted nuts or seeds
  • Crumpet with nut butter and sliced fruit/vegetables
  • Wholegrain crackers with soft cheese and fruit/vegetable slices
  • Small bowl of natural/Greek yoghurt with low sugar granola and fruit
  • Omelette with cheese/spinach/tomato
  • Homemade soups with beans/lentils and a slice of wholegrain bread
  • Jacket potato with beans/cheese/tuna and salad
  • Salad wraps with chicken/ salmon or tuna/ cheese

Eating regular meals and snacks, like the suggestions above can help you to feel more satisfied and nourished whilst avoiding too many foods and drinks high in fat and/or sugar.

Keeping hydrated

Drinking enough fluid throughout the day is important for all new mums, to help recovery from birth and to support breastfeeding. It’s a good idea to have a drink of water to hand, as the release of milk to your baby may make you feel thirsty. As a guide, the British Dietetic Association recommends an additional 600-700ml of fluid per day: Fluid (water and drinks) and hydration - BDA

All new mothers are encouraged to enjoy eating a healthy balanced diet. Specific advice on caffeine, alcohol and a small number of foods to avoid can be found here:

Breastfeeding and diet - NHS

Breastfeeding and drinking alcohol - NHS

Healthy Start

If you’re more than 10 weeks pregnant or have a child under 4, you may be entitled to get help to buy healthy food and milk. Families also receive free vitamin supplements through the scheme. For more information visit: Healthy Start Scheme - Betsi Cadwaladr University Health Board

Vitamin D

After having a baby, all women are encouraged to continue taking a daily Vitamin D supplement of 10 micrograms (400IU). This is mainly recommended during the autumn and winter months but can be taken all year round. If you are not eligible for Healthy Start vitamins, Vitamin D supplements are widely available in local pharmacies and supermarkets to purchase.

 

Further information and resources