EATING a balanced and nutritious diet can be a challenge, and if you have just had a baby it can seem impossible. Between the constant feeds, nappy changes, fussy periods and bonding time you also have to recover from the birth, shower, tidy the house, put washes on and greet an endless stream of visitors. So where does eating fit into all of this? As a new mother myself, I’ll admit I found it difficult to find time to eat, and, if I’m honest, I still do. However my eight-month-old, who is teetering on 25 pounds, does not struggle with this problem. My not-so-little girl knows eating is important, after all she is growing and needs all the healthy nutrition she can get. This can be said for us mums as well. Instead of growing, our bodies are healing, making milk and, crucially, caring for a tiny infant. These processes can't happen successfully without adequate nutrition.

Nonetheless in the foggy haze that comes with any new arrival, our pre-baby sense of self can drift away. A baby leaves little room for much else and sometimes things such as our diet can suffer, just when we need it most. Whether you are breastfeeding or bottle feeding it is especially important to be mindful of your diet for the benefit of your own health. However, this does not mean you need to keep a perfect diet. If you are breastfeeding, the quality of your milk will not be affected by a moderate lack of nutrients. It is in fact you, as the mother, who is most likely to suffer.

The subject of postnatal nutrition goes far beyond merely wishing to shed extra pregnancy pounds. In fact weight loss should be a secondary concern for new mothers. It took nine months to grow a human from scratch, bring it safely into the world and nourish his/hers development both mentally and physically, remember a mother not only grows a human, they also make a person, one that can speak, smile, interact and feel. Why then are women expected to snap back into shape so quickly after birth? The answer is pressure. Pressure has many forms in modern society and it is especially felt by new mothers. Despite this we can address the subject of weight loss by instead shifting focus onto the nutritional needs of the new mother and her physical and mental well being. Rather than focusing on speedy weight loss and her return to the "post-baby body".

As was mentioned previously, if you are breastfeeding your baby you will need to be especially aware of your diet and the suggestions here can be followed by both those who are breastfeeding and those who are not. Ultimately, these diet tips will nourish your body and help with all the demands of being a mother. If weightloss is a major concern for you, consult your midwife or doctor before you embark on any diet plan, and above all remember not to be too hard on yourself. Focus on healthy eating habits rather than calories, this is especially important if you are breastfeeding as it requires extra calories to produce milk for your baby. If you restrict these calories too much you put yourself in danger of becoming undernourished and lethargic, things which are not conducive to looking after a new bundle of joy, and indeed yourself.

The key to a new mother's successful nutrition is ease. Always make recipes as easy as possible, ideally using no more than one or two pots. Make extra so the surplus can be frozen and used at a later date. Graze on healthy snacks as much as possible, breastfeeding and lack of sleep can make you ravenous so having easy access food means you won’t get over hungry and binge on sugary carbohydrates. Fruit bowls, nuts, raw vegetables, granola, natural nut butters, dried fruit, pre cooked rotisserie chicken, trail mix, homemade oat smoothies, toasted seeds, hummus and cottage cheese are some great examples of nutritious snacks that are very quick and easily eaten with one hand while the other holds the baby. Drink plenty of water and never become dehydrated, invest in a flask with a straw that can be used in any position. Most importantly stay away from caffeine as much as possible, it will disrupt the little sleep you could be getting. One cup of coffee in the morning however won't do any harm and more often than not it is desperately needed.

Remember all those offers of help from friends and family? Well now is your chance to take them up on it. Ask them to bring round homemade meals, such as chilli or soup that can be frozen or heated up for an easy, no fuss dinner. You could even ask for a bag if shopping featuring some of the healthy snacks above. In other words, take all the help you can get and let others look after you while they can. Your body will be craving all sorts of food so listen to it and try to keep healthy eating habits in mind. Good nutrition at this point will ensure a speedy recovery and guard against exhaustion from those long feeding sessions and sleepless nights, putting you in good stead for the months to come.

For the post-natal diet there are certain groups of food that are very important to include, especially while breastfeeding. Studies have shown that if you are breastfeeding, eating well during this time could help your child avoid greater risk of cardiovascular disease, hypertension and Type 2 diabetes later in life.

1. Protein: Eat 1g of protein per pound of your body weight every day, so if you are 170 pounds, eat 170 grams of protein per day. Opt for lean meats such as chicken and mince, when possible buy organic and grass fed.

2. Folates (folic acid): These are essential for the mother's optimal cell health and baby's development. They are found in fresh food but some of the best sources come from broccoli, asparagus, Brussels sprouts, legumes, lentils and spinach. Eat your veg raw or lightly steamed and you will increase your uptake of folates.

3. Vitamin B12 and Iron: B12 is essential for the healthy development of your baby's nervous system and both are essential for mother's red blood cells and general energy levels. Most typically they are found in meat, fish and dairy products, which is why vegetarians and vegans should take special care to make sure they are getting enough through alternative sources or supplements.

4. Calcium: This is important for healthy bones. It is particularly important during lactation because if the mother does not consume enough, calcium will be taken from her bones to nourish her milk, resulting in an increased risk of osteoporosis. Good sources of calcium include dark leafy veg, legumes, nuts, seeds, dairy foods, and figs.

5. Vitamin D: Vital for many processes in the body and protection from disease. We get almost all of our vitamin D from the sun and It is recommended that new mothers, especially those who suspect they are low in vitamin D, take a suitable supplement.

If you choose to follow some of these simple steps, you will protect your body and mind at one of the most trying times in your life. Incorporating healthy eating habits and nutritional choices is something our babies will thank us for, even if they can't say so just yet.