After birth & breastfeeding

Keeping your own bones

Breast milk takes its calcium out of your skeleton first and your dinner second. Eating enough is how it goes back.

Iron & protein Calcium-rich DHA-rich High fibre

Dishes for this stage

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Photograph of Spaghetti carbonara Spaghetti carbonara Italy · 25 min Photograph of Oat Purée with Milk Oat Purée with Milk Vietnam · 15 min Photograph of Thick Beef and Amaranth Porridge Thick Beef and Amaranth Porridge Vietnam · 45 min Photograph of Soft Steamed Egg Custard Soft Steamed Egg Custard Vietnam · 20 min Photograph of Soft Pan-Fried Tofu Soft Pan-Fried Tofu Vietnam · 15 min Photograph of Banana Oat Porridge Banana Oat Porridge Vietnam · 15 min Photograph of Pumpkin and Milk Soup Pumpkin and Milk Soup Vietnam · 25 min Photograph of Prawn and Malabar Spinach Porridge Prawn and Malabar Spinach Porridge Vietnam · 40 min Photograph of Milky Mashed Potato Milky Mashed Potato Vietnam · 25 min Photograph of Miso ramen Miso ramen Japan · 1 hr Photograph of French omelette French omelette France · 12 min Photograph of Pizza Margherita Pizza Margherita Italy · 20 min Photograph of Minestrone Minestrone Italy · 45 min Photograph of Tarte aux pommes Tarte aux pommes France · 1 hr 10 min Photograph of Rogan josh Rogan josh India · 1 hr 15 min Photograph of Kofta kebab Kofta kebab Middle East · 45 min Photograph of Palak paneer Palak paneer India · 40 min Photograph of Quiche Lorraine Quiche Lorraine France · 1 hr 20 min Photograph of Mansaf Mansaf Middle East · 2 hr 30 min Photograph of Tandoori chicken Tandoori chicken India · 40 min Photograph of Dwaeji galbi Dwaeji galbi Korea · 1 hr Photograph of Chilaquiles rojos Chilaquiles rojos Mexico · 35 min Photograph of Jeyuk bokkeum Jeyuk bokkeum Korea · 25 min Photograph of Chicken tikka masala Chicken tikka masala India · 35 min Photograph of Croque-monsieur Croque-monsieur France · 25 min Photograph of Joojeh kabab Joojeh kabab Middle East · 30 min Photograph of Chicken 65 Chicken 65 India · 40 min Photograph of Yangnyeom chikin Yangnyeom chikin Korea · 50 min Photograph of Murgh malai tikka Murgh malai tikka India · 25 min Photograph of Blanquette de veau Blanquette de veau France · 2 hr Photograph of Tteok-galbi Tteok-galbi Korea · 50 min Photograph of Pad see ew moo Pad see ew moo Thailand · 30 min Photograph of Chicken korma Chicken korma India · 1 hr Photograph of Iskender kebab Iskender kebab Middle East · 1 hr Photograph of Bucatini all'amatriciana Bucatini all'amatriciana Italy · 35 min Photograph of Hunkar begendi Hunkar begendi Middle East · 1 hr 30 min Photograph of Pasta alla gricia Pasta alla gricia Italy · 30 min Photograph of Laal maas Laal maas India · 1 hr 30 min Photograph of Maqluba Maqluba Middle East · 1 hr 30 min Photograph of Polpette al sugo Polpette al sugo Italy · 1 hr 15 min Photograph of Buldak Buldak Korea · 35 min Photograph of Shish taouk Shish taouk Middle East · 25 min Photograph of Arrosto di maiale al latte Arrosto di maiale al latte Italy · 2 hr Photograph of Kibbeh bil sanieh Kibbeh bil sanieh Middle East · 1 hr 30 min Photograph of Hachis Parmentier Hachis Parmentier France · 1 hr 15 min Photograph of Neobiani Neobiani Korea · 30 min Photograph of Pollo con rajas y crema Pollo con rajas y crema Mexico · 45 min Photograph of Hyderabadi mutton biryani Hyderabadi mutton biryani India · 1 hr 15 min Photograph of Sarde in saor Sarde in saor Italy · 1 hr Photograph of Ojingeo bokkeum Ojingeo bokkeum Korea · 30 min Photograph of Pasta con le sarde Pasta con le sarde Italy · 50 min Photograph of Pu pad pong karee Pu pad pong karee Thailand · 45 min Photograph of Nakji bokkeum Nakji bokkeum Korea · 35 min Photograph of Baccalà alla vicentina Baccalà alla vicentina Italy · 3 hr Photograph of Doi maach Doi maach India · 45 min Photograph of Karides guvec Karides guvec Middle East · 45 min Photograph of Brandade de morue Brandade de morue France · 1 hr 30 min Photograph of Quenelles de brochet sauce Nantua Quenelles de brochet sauce Nantua France · 1 hr 30 min Fish to eat in moderation Photograph of Fritto misto di mare Fritto misto di mare Italy · 35 min Photograph of Amritsari fish fry Amritsari fish fry India · 40 min Photograph of Hamsi tava Hamsi tava Middle East · 40 min Photograph of Prawn ghee roast Prawn ghee roast India · 45 min Photograph of Melanzane alla parmigiana Melanzane alla parmigiana Italy · 1 hr 20 min Photograph of Paneer butter masala Paneer butter masala India · 45 min Photograph of Shahi paneer Shahi paneer India · 45 min Photograph of Frijoles refritos Frijoles refritos Mexico · 40 min Photograph of Kadai paneer Kadai paneer India · 40 min Photograph of Gratin dauphinois Gratin dauphinois France · 1 hr 30 min Photograph of Matar paneer Matar paneer India · 40 min Photograph of Soufflé au fromage Soufflé au fromage France · 1 hr Photograph of Jia chang dou fu (home-style braised tofu) Jia chang dou fu (home-style braised tofu) China · 35 min Photograph of Rajas con crema Rajas con crema Mexico · 35 min Photograph of Pasta alla Norma Pasta alla Norma Italy · 45 min Photograph of Malai kofta Malai kofta India · 1 hr Photograph of Tarte à l'oignon alsacienne Tarte à l'oignon alsacienne France · 1 hr 15 min Photograph of Tofu in tomato sauce Tofu in tomato sauce Vietnam · 30 min Photograph of Gamja jorim Gamja jorim Korea · 30 min Photograph of Calabacitas a la mexicana Calabacitas a la mexicana Mexico · 30 min Photograph of Cacio e pepe Cacio e pepe Italy · 25 min Photograph of Pissaladière Pissaladière France · 1 hr 30 min Photograph of Lemongrass chilli fried tofu Lemongrass chilli fried tofu Vietnam · 30 min Photograph of Dubu jorim Dubu jorim Korea · 30 min Photograph of Trofie al pesto genovese Trofie al pesto genovese Italy · 35 min Photograph of Flamiche aux poireaux Flamiche aux poireaux France · 1 hr 15 min Photograph of Hanoi fried tofu with scallions Hanoi fried tofu with scallions Vietnam · 20 min Photograph of Braised tofu with mushrooms Braised tofu with mushrooms Vietnam · 40 min Photograph of Chiles rellenos de queso Chiles rellenos de queso Mexico · 1 hr Photograph of Gnocchi alla sorrentina Gnocchi alla sorrentina Italy · 1 hr 10 min Photograph of Quesadillas de queso Quesadillas de queso Mexico · 20 min Photograph of Salade de chèvre chaud Salade de chèvre chaud France · 25 min Photograph of Luo han zhai (Buddha's delight) Luo han zhai (Buddha's delight) China · 45 min Photograph of Kashmiri dum aloo Kashmiri dum aloo India · 1 hr Photograph of Kashk-e bademjan Kashk-e bademjan Middle East · 1 hr Photograph of Suan la tang (hot and sour soup) Suan la tang (hot and sour soup) China · 40 min Photograph of Doenjang jjigae Doenjang jjigae Korea · 35 min Photograph of Sundubu jjigae Sundubu jjigae Korea · 30 min Photograph of Vietnamese vegetarian spring rolls Vietnamese vegetarian spring rolls Vietnam · 50 min Photograph of Tteokguk Tteokguk Korea · 1 hr Photograph of Sopa de tortilla Sopa de tortilla Mexico · 50 min Photograph of Avial Avial India · 45 min Photograph of Wonton noodle soup (yun tun mian) Wonton noodle soup (yun tun mian) China · 50 min Photograph of Goya champuru Goya champuru Japan · 30 min Photograph of Aligot Aligot France · 45 min Photograph of Crossing the bridge rice noodles (guo qiao mi xian) Crossing the bridge rice noodles (guo qiao mi xian) China · 2 hr Photograph of Kaeng jued taohu moo sap Kaeng jued taohu moo sap Thailand · 30 min Photograph of Miso shiru Miso shiru Japan · 15 min Photograph of Phnom Penh Rice Noodle Soup Phnom Penh Rice Noodle Soup Vietnam · 2 hr Photograph of Budae jjigae Budae jjigae Korea · 40 min Photograph of Caldo tlalpeño Caldo tlalpeño Mexico · 1 hr Photograph of Soupe de poisson à la rouille Soupe de poisson à la rouille France · 1 hr 15 min Photograph of Kenchinjiru Kenchinjiru Japan · 45 min Photograph of Kongnamul guk Kongnamul guk Korea · 25 min Photograph of Punjabi kadhi pakora Punjabi kadhi pakora India · 1 hr Photograph of Winter melon and pork rib soup (dong gua pai gu tang) Winter melon and pork rib soup (dong gua pai gu tang) China · 1 hr 30 min Photograph of Yayla corbasi Yayla corbasi Middle East · 40 min Photograph of Yudofu Yudofu Japan · 25 min Photograph of Yen ta fo Yen ta fo Thailand · 45 min Photograph of Vichyssoise Vichyssoise France · 1 hr Photograph of Ash-e reshteh Ash-e reshteh Middle East · 2 hr Photograph of Shabu-shabu Shabu-shabu Japan · 40 min

These suggestions follow published nutrition guidance from the WHO, the Vietnamese Ministry of Health, the NHS, the FDA/EPA and ACOG. They are not medical advice and do not replace a doctor or a dietitian. With an existing condition, a food allergy or a high-risk pregnancy, ask a doctor before changing how you eat.

Only the first 120 are shown. The list is generated from each dish's ingredients; nobody has read every one of them by eye.