Postnatal
Postpartum Nutrition
Realistic food for the newborn months: easy meals, one-handed snacks, a freezer plan and hydration, with no diets and no counting.
C$24.99Buy
Nutrition While Breastfeeding
Eat well, drink enough and get vitamins, fish, caffeine and alcohol right while you breastfeed, following Health Canada advice
- 2 hoursself-paced
- 6modules
- 5interactive tools
- Certificatewhen you pass
What you will be able to do
- explain what Health Canada says about eating while breastfeeding, and spot common food myths.
- build balanced meals and snacks using Canada's Food Guide plate.
- follow Health Canada's advice on fish and mercury, and get iodine and omega-3 fats from everyday foods.
- check that you take a daily multivitamin with folic acid and that your breastfed baby has 400 IU of vitamin D drops a day.
- add up your caffeine and keep it below the 300 mg a day limit.
- explain Canadian advice on alcohol, feeding and safe sleep.
- plan quick meals, snacks and drinks around feeds.
- recognize when to contact your midwife, public health nurse, family doctor, provincial health line (811 in most provinces) or 911.
About this course
There is no special diet for breastfeeding, but there is plenty of confusing advice. This course sets out what Health Canada actually recommends, in plain English: a varied diet based on Canada's Food Guide, a daily multivitamin with 0.4 mg folic acid, vitamin D drops for your breastfed baby, low-mercury fish, water as your drink of choice, less than 300 mg of caffeine a day, and care with alcohol.
You will build balanced meals with the breastfeeding plate guide, check vitamins for you and your baby, count your caffeine, review your alcohol habits against Canadian advice and safe sleep, and track your drinks for two weeks. You will also find one-handed snacks, ten-minute meals and ways to let others help with food.
It is for breastfeeding and combination-feeding mothers, and for partners and family who want to support them. It also explains what to do if you think something you eat is upsetting your baby, where to find breastfeeding support and when to get help.
Course modules
6 modules-
1Eating well while breastfeeding: the basics
Find out what Health Canada actually says about eating while breastfeeding, and clear up the most common myths.
- No special diet needed
- Myths and facts about food and breastfeeding
Breastfeeding plate guide
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2Your breastfeeding plate
Use Canada's Food Guide to build balanced meals, get fish and iodine right, and adapt for vegetarian and vegan diets.
- Building a balanced plate
- Fish, mercury, omega-3 and iodine
- Vegetarian, vegan and other eating patterns
Breastfeeding plate guide
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3Vitamins and supplements
Get Health Canada's vitamin advice right for you and your baby, and know when to check before taking any other supplement or remedy.
- Multivitamins and vitamin D for you and your baby
- Other supplements, help with food and medicines
Vitamin checklist for you and your baby
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4Drinks: water, caffeine and alcohol
Stay hydrated, keep caffeine below Health Canada's limit and understand Canadian advice on alcohol and safe sleep.
- Staying hydrated
- Caffeine while breastfeeding
- Alcohol and safe sleep
Hydration trackerCaffeine counter for breastfeedingCaffeine and alcohol checker
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5Real-life eating with a new baby
Quick meals and one-handed snacks, planning ahead and accepting help, and a gentle approach to your weight after birth.
- One-handed snacks and quick meals
- Planning ahead and accepting help
- Your weight after birth: a gentle approach
Breastfeeding plate guideHydration tracker
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6Food worries about your baby and getting help
What to do if you think something you eat is upsetting your baby, where to find breastfeeding support, and when to get help.
- Is something I eat upsetting my baby?
- Breastfeeding support and when to get help
Vitamin checklist for you and your babyCaffeine and alcohol checker
Tools included
Saved to your account, downloadable as PDF- BuilderBreastfeeding plate guideBuild a meal or snack plate from everyday foods and get instant tips based on Canada's Food Guide and Health Canada's breastfeeding advice.
- CheckerVitamin checklist for you and your babyCheck that you are following Health Canada's vitamin advice for breastfeeding mothers and breastfed babies.
- CheckerCaffeine and alcohol checkerCheck your caffeine and alcohol habits against Canadian breastfeeding advice and spot anything to change.
- TrackerHydration trackerTrack your drinks for two weeks to build the habit of having a drink at every feed and every meal.
- CalculatorCaffeine counter for breastfeedingAdd up caffeine from today's drinks and snacks and compare it with Health Canada's limit while breastfeeding.
Who this course is for
- Mothers who are breastfeeding or combination feeding, from the first days onwards
- Pregnant women who want to plan ahead for breastfeeding
- Vegetarian and vegan mothers who want to check their diet covers key nutrients
- Partners, grandparents and friends who want to support a breastfeeding mother with food
Check with a health professional first if
- Anyone with a long-term health condition, such as diabetes, thyroid disease, celiac disease or kidney disease, who has not discussed their diet with their family doctor or specialist
- Anyone who has had, or currently has, an eating disorder (your family doctor and NEDIC, 1-866-633-4220, can support you)
- Anyone taking prescribed medicines or thinking of taking any supplement, herbal remedy or over-the-counter medicine (check with your pharmacist or family doctor)
- Anyone advised to follow a special or restricted diet, or whose baby has a suspected food allergy
- Anyone who had heavy bleeding after birth, or who has been told they have low iron
- Mothers of babies who were born early, had a low birth weight or have feeding difficulties (ask your midwife, public health nurse or baby's doctor)
- Anyone thinking of losing weight while breastfeeding, especially with a BMI of 40 or above
Your certificate
Answer at least 7 of the 10 final questions correctly and your certificate is ready to download straight away, with your name, the course and a verification ID anyone can check.
A certificate of completion shows you finished a general education course. It is not a professional qualification.
Certificate of completion
Your name
Nutrition While Breastfeeding, 6 modules, completed 6 October 2026
Dr Aqsa Mukhtiar, PhD in Nutrition
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Questions about this course
Do I need to eat extra calories while breastfeeding?
You may feel hungrier than usual. Health Canada describes your extra needs as about an extra snack or small meal a day, so there is no need to count calories or eat for two. Follow your appetite and choose nourishing foods from Canada's Food Guide. If you have concerns about your weight or eating, speak to your family doctor or public health nurse.
Can I drink coffee while breastfeeding?
Yes, in moderation. Health Canada advises keeping caffeine below 300 mg a day while breastfeeding, which is about two 237 mL (8 oz) cups of brewed coffee. Remember tea, cola, energy drinks and chocolate count too.
Is it safe to have a glass of wine?
Canadian advice is that not drinking alcohol is safest while breastfeeding. If you have an occasional drink, breastfeed first and wait at least 2 hours per drink before the next feed, and never share a bed or couch with your baby. If you are worried about your drinking, talk to your family doctor or public health nurse.
Does my baby still need vitamin D drops if I take a multivitamin?
Yes. Health Canada recommends 400 IU (10 micrograms) of vitamin D drops every day for breastfed babies from birth, even if you take vitamins yourself. Babies fed only infant formula do not need drops.
What do I get with this course?
6 modules with 15 short lessons (about 2 hours in total) and 5 interactive tools, including the Breastfeeding plate guide, Vitamin checklist for you and your baby and Caffeine and alcohol checker. Your tool results save to My Progress. A 10-question final check ends the course; score 7 or more for your certificate. Written by Dr Aqsa Mukhtiar, PhD in Nutrition. Prices are in Canadian dollars (CAD).