LUNCHBOX

Sarah Brown, 29, a single teacher Baguette filled with roast beef and salad, glass of orange juice with lemonade

"I'm trying to eat well at the moment because I've just had a baby and have been breastfeeding for the past three weeks," says Sarah. "I'm also slightly anaemic, so I'm trying to eat lots of red meat and drink plenty of orange juice."

According to Juliette Kellow, registered dietician and deputy editor of Slimming magazine, such a meal would give Sarah 790 calories, of which 46 per cent come from carbohydrate, 30 per cent from fat (of which 8 per cent are saturates), and 24 per cent from protein.

"It's very important for women to have a balanced, varied diet when they are breastfeeding in order to produce good-quality breast milk for their baby," says Juliette. "In particular, breastfeeding mums have increased requirements for calories and many nutrients including protein, calcium, phosphorus, magnesium, zinc and most vitamins. Eating a wide variety of nourishing foods and having regular meals and snacks helps to ensure these increased needs are met.

"This lunch is a great meal for a breastfeeding mum as it includes plenty of nutrients. It also follows healthy-eating guidelines, which are important while you are breastfeeding. In general, the meal is low in fat and saturates, provides a good amount of starchy carbohydrates, and has a couple of servings of fruit and vegetables in the form of salad and orange juice.

"This meal also contains iron, almost half of which is provided by the roast beef. It is quite common for women to suffer from anaemia after they have given birth, but this can usually be helped by taking iron supplements and eating plenty of iron-rich foods. Red meat, liver, kidney and products made from these foods, such as liver pate, provide plenty of iron in a form which can be easily used by the body.

"Vitamin C helps the body to make the best use of iron from vegetable sources, so it is a good idea to eat iron-rich and Vitamin C-rich foods at the same meal. This meal was ideal because the Vitamin C in the orange juice and tomato will have helped the body to use the iron provided by the beef in the baguette"

Glenda Cooper

Sport
premier leagueLive: All the latest news and scores from today's matches
News
The clocks go forward an hour at 1am on Sunday 30 March
news
News
politics
News
newsMcKamey Manor says 'there is no escape until the tour is completed'
PROMOTED VIDEO
Have you tried new the Independent Digital Edition apps?
News
ebooksAn unforgettable anthology of contemporary reportage
Sport
Luis Suarez and Lionel Messi during Barcelona training in August
footballPete Jenson co-ghost wrote Suarez’s autobiography and reveals how desperate he's been to return
Money
Welcome to tinsel town: retailers such as Selfridges will be Santa's little helpers this Christmas, working hard to persuade shoppers to stock up on gifts
news
Arts and Entertainment
Soul singer Sam Smith cleared up at the Mobo awards this week
newsSam Smith’s Mobo triumph is just the latest example of a trend
News
Laurence Easeman and Russell Brand
people
Sport
Fans of Dulwich Hamlet FC at their ground Champion Hill
footballFans are rejecting the £2,000 season tickets, officious stewarding, and airline-stadium sponsorship
Latest stories from i100
Have you tried new the Independent Digital Edition apps?
Independent Dating
and  

By clicking 'Search' you
are agreeing to our
Terms of Use.

iJobs Job Widget
iJobs Media

Head of Business Development and Analytics - TV

competitive benefits: Sauce Recruitment: Outstanding analytic expertise is req...

Head of ad sales international - Broadcast

competitive + bonus + benefits: Sauce Recruitment: Are you the king or Queen o...

Business Development Manager Content/Subscriptions

£50k + commission: Savvy Media Ltd: Great opportunity to work for a team that ...

Trainee Recruitment Consultant

£18000 - £30000 per annum + uncapped: SThree: Do you feel like your sales role...

Day In a Page

Wilko Johnson, now the bad news: musician splits with manager after police investigate assault claims

Wilko Johnson, now the bad news

Former Dr Feelgood splits with manager after police investigate assault claims
Mark Udall: The Democrat Senator with a fight on his hands ahead of the US midterm elections

Mark Udall: The Democrat Senator with a fight on his hands

The Senator for Colorado is for gay rights, for abortion rights – and in the Republicans’ sights as they threaten to take control of the Senate next month
New discoveries show more contact between far-flung prehistoric humans than had been thought

New discoveries show more contact between far-flung prehistoric humans than had been thought

Evidence found of contact between Easter Islanders and South America
Cerys Matthews reveals how her uncle taped 150 interviews for a biography of Dylan Thomas

Cerys Matthews on Dylan Thomas

The singer reveals how her uncle taped 150 interviews for a biography of the famous Welsh poet
DIY is not fun and we've finally realised this as a nation

Homebase closures: 'DIY is not fun'

Homebase has announced the closure of one in four of its stores. Nick Harding, who never did know his awl from his elbow, is glad to see the back of DIY
The Battle of the Five Armies: Air New Zealand releases new Hobbit-inspired in-flight video

Air New Zealand's wizard in-flight video

The airline has released a new Hobbit-inspired clip dubbed "The most epic safety video ever made"
Pumpkin spice is the flavour of the month - but can you stomach the sweetness?

Pumpkin spice is the flavour of the month

The combination of cinnamon, clove, nutmeg (and no actual pumpkin), now flavours everything from lattes to cream cheese in the US
11 best sonic skincare brushes

11 best sonic skincare brushes

Forget the flannel - take skincare to the next level by using your favourite cleanser with a sonic facial brush
Paul Scholes column: I'm not worried about Manchester United's defence - Chelsea test can be the making of Phil Jones and Marcos Rojo

Paul Scholes column

I'm not worried about Manchester United's defence - Chelsea test can be the making of Jones and Rojo
Frank Warren: Boxing has its problems but in all my time I've never seen a crooked fight

Frank Warren: Boxing has its problems but in all my time I've never seen a crooked fight

While other sports are stalked by corruption, we are an easy target for the critics
Jamie Roberts exclusive interview: 'I'm a man of my word – I'll stay in Paris'

Jamie Roberts: 'I'm a man of my word – I'll stay in Paris'

Wales centre says he’s not coming home but is looking to establish himself at Racing Métro
How could three tourists have been battered within an inch of their lives by a burglar in a plush London hotel?

A crime that reveals London's dark heart

How could three tourists have been battered within an inch of their lives by a burglar in a plush London hotel?
Meet 'Porridge' and 'Vampire': Chinese state TV is offering advice for citizens picking a Western moniker

Lost in translation: Western monikers

Chinese state TV is offering advice for citizens picking a Western moniker. Simon Usborne, who met a 'Porridge' and a 'Vampire' while in China, can see the problem
Handy hacks that make life easier: New book reveals how to rid your inbox of spam, protect your passwords and amplify your iPhone

Handy hacks that make life easier

New book reveals how to rid your email inbox of spam, protect your passwords and amplify your iPhone with a loo-roll
KidZania lets children try their hands at being a firefighter, doctor or factory worker for the day

KidZania: It's a small world

The new 'educational entertainment experience' in London's Shepherd's Bush will allow children to try out the jobs that are usually undertaken by adults, including firefighter, doctor or factory worker