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New mums have a demanding job which requires a lot of energy. At the same time they are not always getting a decent amount of sleep. This is a time when what you eat can help you get through the day (and night).

The basis of good eating for new mums is eating regular meals and planned snacks. Just as your baby needs to eat every few hours, you will also benefit from smaller meals every few hours.

At each meal or snack, include some kind of grain food. Grain foods include any kind of bread, breakfast cereal, rice, pasta, crackers, couscous, crumpets, raisin toast, barley, oats, quinoa, noodles. The list is long so eat the grain foods that you prefer. Look for wholegrain foods as they are higher in fibre, iron, B-group vitamins, vitamin E and antioxidants. Go for low GI grain foods to keep your energy level sustained for longer.

Dairy foods are quick and easy to eat – just the kind of foods that a new mum needs. So milk, yogurt or cheese are good to include at three of your meals and snacks throughout the day. If you are hungry during the night a glass of milk with Milo® or a tub of yogurt is a nutritious, filling, low GI snack.

Include fruits or vegetables at most meals and snacks. Eat lean meat, fish or chicken at one or two meals a day and you will have increased your intake of iron, which will help prevent you feeling tired and lethargic.