When you're a new mother it is important to ensure your diet is full of the right vitamins and nutrients you need to keep the body functioning properly.

Not only is this vital for your own health, but if you are breastfeeding it is essential for the production of milk.

Here is a list of the top four diet staples for new mums to keep the body healthy.

Low-fat dairy products

When you've just had a baby you must ensure that you have a good intake of dairy products, which are integral to healthy breastfeeding.

However, to shift baby weight and to limit fat intake low-fat options are always best. These are full of protein, vitamin B and D and, of course, calcium.

Three cups of dairy each day is recommended to ensure you have enough calcium for yourself, as most of your intake will go on milk production.

Iron-rich foods

Many new mums have iron deficiencies after giving birth and feel run down. Therefore, it is important to have foods rich in iron to boost energy levels and stop anaemia.

Lean beef is one food full of iron but if you're not a fan of meat then there are many nutritional supplements available.

The All in One Pregnancy Complex is a great option, as it contains essential micronutrients for pre- and post-pregnancy, including iron. Three capsules should be taken daily with food to get the best effects.

Omega-3 oils

One of the key ways to keep mood elevated after having a baby is to eat a lot of Omega-3 oils. Research has found that countries that eat these oils have a lower incidence of postpartum depression.

Salmon is firm favourite of those looking for Omega-3 and has lots of other benefits for new mums, including a type of fat called DHA. This is central for the development of a baby's nervous system and getting enough of this nutrient is important for healthy breastfeeding.

Protein

To keep energy levels high it is important to get enough protein. While meat is an obvious source of this, Brazil nuts are great for vegetarians. They also help to stabilise blood sugar levels and have beneficial fats for breast feeding.

Posted by Matilda Jones