Get lots of vegetables and fruits - try and have an intake of 5 portions a day of fruit and vegetables.

For additional energy try and take in starch rich foods such as bread, pasta, potatoes, pulses and rice - this will provide a good source of energy.

Foods such as whole meal bread, vegetables, pulses, cereals and pastas will provide fibre - women occasionally experience bowel problems after childbirth and an intake of fibre on a daily basis will help with this.

Proteins such as lean meat, fish, eggs and poultry.

Try and get two portions of fish per week (including some oily fish). Do not exceed 2 portions of oily fish per week.

Dairies such as cheese, milk and yoghurt are an excellent source of calcium and should be included in a breast feeding mother's diet.

Some doctors advise taking vitamin supplements such as Vitamin D (10 mcg per day). Your doctor will be able to advise which supplements will be right for you.

In addition to the foods that you should eat above there are certain food types that you should steer clear of at this time.

As above you should restrict your intake of oily fish to two portions per week but you should also avoid eating more than one portion of swordfish, marlin or shark per week as these fish contain high levels of mercury.

You should also be careful with your intake of caffeine and alcohol. It is true that some breast feeding babies react to the foods that their mother has consumed.

Some doctors believe that it is wise to lay off peanuts during this stage as well - approximately 2% of the population is allergic to peanuts - however your baby may have a higher chance of being allergic if the mother/father/brothers/sisters have problems such as asthma, eczema or hay fever. If you believe your baby may be at risk due to these factors it is worth consulting your doctor.