You’re plugged in on demand when you’re breastfeeding, so don’t forget to keep yourself well stocked, says Wynnie Chan

So, the day has finally come, after nine months of eager anticipation, your bundle of joy has arrived. But what next? If you’re breastfeeding, I’m sure you now have great empathy with the dairy cow. Even if you’re not, this is still the time when you should be paying special attention to yourself as well, making sure you have a nutritious diet, although that must be the furthest thought from your mind, with the constant demands of your newborn.

During lactation (breastfeeding), all your baby’s requirements for energy, and other nutrients must be supplied by you, the mother. Some of these extra requirements can be met by extra stores that have been laid down during the last trimester of pregnancy, when additional food energy of 200 calories a day is needed. However, an additional 450 to 570 calories a day is then needed from the start of breastfeeding to three months afterwards. If the energy from the stores laid down during pregnancy is used up, this will help new mums return to their pre-pregnant weight.

Juggling baby, sleep and diet

So how can you juggle feeding the baby, catching up on your sleep AND eating a balanced, nutritious diet? Well, I’m afraid, the answer to that is, with difficulty. However, with a supportive partner, relatives, friends and neighbours during the first few days and weeks, you’ll hopefully be able to concentrate on meeting the demands of your baby and cat-napping, whilst others look after and feed you. But what happens after that, when everyone has gone, when you really can’t be bothered to make meals for yourself? What I found helpful was to snack frequently during the day but not necessarily on crisps and chocolate. Instead, head for foods such as cheese or tuna sandwiches, dried fruit, banana and yogurt.

Quick snacks and meals for breastfeeding

Aim for foods which you can pick up and eat with one hand, wherever you can

• Easy to handle fruits and veggies such as banana, pear, apple, tomatoes, carrots – no peeling or preparing
• Breadsticks or pitta bread with dips, e.g. hummous, sour cream
• Dried fruit, e.g. raisins, apricots
• Sandwiches (you can prepare this in advance and put a stack in the fridge) with fillings such as canned tuna mixed with sweetcorn and fromage frais, cheese and grapes
• Leftover pasta from the night before – you can eat it cold or warmed up in microwave
• Leftover cous cous served with a can of ratatouille
• Leftover baked potato with baked beans and melted cheese
• Mixed bean salad (use a mixture of different canned beans such as red kidney, haricot, black eye) with oil and vinegar dressing, eat with a hunk of bread

For evening meals, aim for the quick and simple, and make a point of cooking extra so that you can have the leftovers for lunch the next day. Don’t forget to drink plenty of fluids, such as water, diluted fruit juice and reduced fat milk – breastfeeding is thirsty experience.