Maternal Nutrition & Energy in Motherhood with Lucinda Miller
This month at Lune & Wild, we’ve been focusing on maternal well-being, a theme close to our hearts. We’ve been having some amazing discussions covering everything from physical recovery and sleep to returning to work and the emotional changes that come with parenthood.
Nadia, our Co-founder, recently hosted an Instagram Live with Lucinda Miller, founder of NatureDoc and a long-time advocate for family nutrition.
The Truth About Postnatal Depletion
Lucinda reminded us that while motherhood is deeply rewarding, it’s also incredibly depleting. From pregnancy to birth and breastfeeding, and the sleep deprivation that follows, our bodies go through a lot. Throw in the mental load and exposure to every nursery bug under the sun, it’s easy to see why so many mums feel utterly run down.
Food That Loves You Back
So what should mums be focusing on when it comes to food? Lucinda shared some really practical advice:
- Protein is key – Think three eggs at breakfast instead of one, or add nut butters, yoghurt, cheese or even lentils to your meals. Cottage cheese with berries is a favourite of hers, a surprising but delicious combo.
- Snacks that serve you – Picky plates are fine, but make them nutrient-rich. Think hummus, boiled eggs, olives, avocado, or leftover roast veg and grains from the fridge.
- Soups and smoothies – Homemade soups with bone broth or tinned beans can be batch-cooked and frozen. Smoothies made with frozen fruit, chia seeds, nut butter and yoghurt are great for busy days.
- Don’t fear convenience – Frozen avocado, pre-cooked lentils, and pantry staples like oats, beans and curry sauces are brilliant to have on hand when time is tight.
What About Sugar and Caffeine?
When you’re exhausted, it’s easy to reach for a quick fix. Lucinda is realistic: there are no “bad” foods, and sometimes, coffee and chocolate are what get you through the day. But it’s about listening to your body. If you feel wired or jittery, or if caffeine disrupts your sleep, it might be worth cutting back. Pair sweet treats with healthy fats or protein, for example, dates with nut butter or dark chocolate with nuts, to avoid energy crashes.
The Big Nutrient Gaps
Iron, folate, B12, and omega-3s are often low in mums, and that can really impact energy, mood and even breast milk quality. Low iron, in particular, can mimic symptoms of postnatal depression or anxiety.
Eating with Your Baby
It’s easy to forget to nourish ourselves when we’re so focused on feeding our children. But if it’s good enough for them, it’s good enough for us too. Whether it’s sharing a smoothie in the morning or eating their steamed veggies with a side of toast and hummus, there are plenty of ways to eat together and boost your own nutrition in the process.
Make Food Work For You
Here’s Lucinda’s tips for making family meals more manageable:
- Use your baby’s nap times to prep for the next day.
- Cook once, eat twice – batch cook sauces or meals and store them in the fridge or freezer.
- Build meals around what your kids already like – like adding chicken and peas to their beloved pesto pasta.
- Stock your kitchen with building blocks like tinned beans, frozen fish, nut butters, and oats.
Supplements: A Helping Hand
Lucinda is a big advocate of food first, but also recognises that sometimes we need more support. Her go-to supplements for mums include:
- Iron – essential for energy and mood
- Magnesium – calming and helpful for sleep or restlessness
- Omega-3 – especially for mental clarity and emotional wellbeing
- Adaptogens – like ashwagandha or reishi, if you’re beyond breastfeeding and need an extra boost
Where to Find Support
Lucinda’s online shop, NatureDoc.shop, is full of tried and tested supplements for mums and children, all curated by her team of practitioners. You can also get personalised advice by sending a message on Instagram or by email.
She also writes a brilliant weekly newsletter called Healthy Bites, which features recipes, supplement tips, and her take on how to nourish your family in realistic, achievable ways.
If you missed the Live you can watch it below: