Stocking up on the good calories. Most breastfeeding women need to increase not only the calories they consume, but all the nutrients that make up their diet in order to satisfy the additional requirements of milk synthesis, though for some women the increase will be minimal. If the diet is balanced and varied, the increase in calories will automatically be accompanied by an increase in all the other nutrients. Hence why a well-balanced and healthy diet is essential to maintain a healthy body weight and help you loose the weight you gained during pregnancy without dreaded dieting. While nursing be sure to take care of yourself, eat around 300-500 additional “nourishing” calories per day and drink plenty of water. This will help with milk production and help guard against dehydration.

The porridge is a great way to start the day. Its full of protein which will help you stay full and boost energy levels after a night of feeding, nuts ad seeds with bring not only great flavour and texture but also much needed nourishing nutrients like magnesium, potassium and essential fatty acids and the apples which contain vitamin C which will help with the body’s absorption of Iron and bring additional fibre into your diet.Makes 2-3 portions

Prep time 5 minutes

Cook time 15 minutes

100g quinoa white, red, black or mixed is fine

500mls coconut, almond, soya or cow’s milk

2 small sweet eating apple, grated

1 tsp cinnamon

1-2 tbsp runny honey

2 tbsp mixed seeds (sunflower, sesame, pumpkin, flax, chia, poppy)

Pour the quinoa into a saucepan, add the cinnamon and pour on the milk of your choice. Slowing bring to a boil and allow to simmer for 15 minutes until tender. Once tender, stir through the grated apple, reserving a little to top the porridge at the end and the runny honey. Do this to taste.

Serve the quinoa porridge, top with a handful of the apple and a tablespoon or so of the mixed seeds. Drizzle with a little more honey if you require.