By Rosie Thompson, Co-Founder of CupFull and Certified Nutritionist
Growing a baby is no small feat, and recovering from birth—whether vaginal or via C-section—takes real nourishment. Then, if you’re breastfeeding, your body shifts gears into full-on production mode, transferring nutrients to your baby to help them grow. It’s incredible…but also demanding.
Here are three key nutrients new mums need more than ever: protein, omega-3s, and calcium. (It was hard to pick just three but here ya go!) Now these aren’t just “nice to have” extras—they really do help your body heal, keep your brain functioning, and support your baby’s development. And if you’re not getting enough? Your body will pull from your own stores to give your baby what they need, often leaving you depleted.
So let’s break down why these nutrients matter and, more importantly, how to get them in a way that fits into your (already full) life.
1. Protein – The Recovery Powerhouse
Why it matters:
Whether you’ve had a vaginal birth or a C-section, your body is in healing mode. Protein is essential for repairing tissues, rebuilding muscles, and supporting overall recovery. It also helps keep energy stable - and when you’re surviving on broken sleep, that’s a game changer.
How to get it:
- Eggs – Easy, quick, and packed with high-quality protein.
- Yoghurt – Bonus points for Greek yoghurt, which has extra protein.
- Chicken – A classic lean protein option if you can get someone to cook it for you!
- Tofu & legumes – A plant-based win for soups, stir-fries, or salads.
- Tinned fish – Simple, no-cook protein you can throw on toast or in a salad
- Protein powder - a clean protein powder with no nasties, add a scoop to oats or smoothies
Easy meal idea: Wild-caught tuna in a salad or on rice with avocado, greens & sesame seeds.
2. Omega-3s – Brain Food for You & Baby
Why it matters:
Omega-3 fatty acids (especially DHA) are essential for brain function—yours and your baby’s. If you’re breastfeeding, omega-3s help with your baby’s cognitive development, but if you’re not getting enough from food, your body takes it from your brain. That’s right, your brain. Low omega-3 levels are also linked to inflammation and mood imbalances, which is not what any new mum needs.
How to get it:
- Salmon & sardines – Rich in DHA + easy to prep.
- Flaxseeds & chia seeds & walnuts– Plant-based sources of omega-3s. Sprinkle on yoghurt, oats or chuck in your smoothies
- Fish oil supplements – A good option if fish isn’t a regular part of your diet.
Easy meal idea: Overnight oats with chia seeds, walnuts, berries + yoghurt. YUM.
3. Calcium – Protecting Your Bones
Why it matters:
If you’re breastfeeding, your body transfers calcium to your baby daily. And if you’re not eating enough calcium? Your body pulls it straight from your bones. This can leave you depleted, increasing the risk of bone loss or weaker teeth down the line. Even if you’re not breastfeeding, calcium is essential for muscle function, nerve health, and keeping energy levels stable.
How to get it:
- Dairy (milk, yoghurt, cheese) – One of the best sources.
- Leafy greens (kale, bok choy, broccoli) – A plant-based option.
- Almonds & sesame seeds – Great for snacking or adding to meals.
- Tofu & fortified plant milks – Good for non-dairy diets.
Easy meal idea: A yoghurt bowl with almonds & chia seeds, a sprinkling of berries and a dollop of nut butter.
How to Get These Nutrients (Without the Stress)
Being a new mum is full on, and eating well shouldn’t feel like another thing on your to-do list. Here are a few ways to make sure you’re getting enough of these key nutrients without overcomplicating it:
✅ Stock up on easy protein sources – Keep boiled eggs, yoghurt, and tinned fish on hand.
✅ Sprinkle in omega-3s – Add chia or flaxseeds to porridge, yoghurt, or smoothies.
✅ Use simple meal prep – A batch of roasted chicken or a pot of lentil soup can go a long way.
✅ Calcium top-ups – Add leafy greens, dairy, or almonds to meals.
✅ CupFull – A quick, delicious way to get a bunch of nutrients including protein, calcium, and omega-3s—perfect for busy mums. We got you.
Your body has been through a lot—and it deserves real nourishment. Prioritising protein, omega-3s, and calcium isn’t about striving for perfect nutrition; it’s about giving yourself the fuel to feel better, recover well, and keep up with this wild new chapter of life.
With love, from one mum to another,
Rosie x
