Postnatal
Postnatal Nutrition
Realistic food for the weeks after birth, with an easy meal plan, one-handed snack list and freezer plan. No diets, no counting.
A$27.99Buy
Nutrition While Breastfeeding
Eat well, drink enough and get iodine, vitamin D, caffeine and alcohol right while you breastfeed, following Australian advice
- 2 hoursself-paced
- 6modules
- 5interactive tools
- Certificatewhen you pass
What you will be able to do
- explain what Australian guidance says about eating while breastfeeding, and spot common food myths.
- build balanced meals and snacks using the Australian Guide to Healthy Eating and the recommended serves for breastfeeding.
- choose fish and iodine-rich foods wisely while breastfeeding.
- check that you take the advised 150 micrograms of iodine a day, and know when to ask about vitamin D for you and your baby.
- add up your caffeine and keep it within the 200 mg a day guide.
- explain the Australian advice on alcohol, feeding and safe sleeping.
- plan quick meals, snacks and drinks around feeds.
- recognise when to contact your midwife, child and family health nurse, GP, healthdirect or 000.
About this course
There is no special diet for breastfeeding, but there is plenty of confusing advice. This course sets out what Australian health guidance actually recommends, in plain English: a varied diet based on the Australian Guide to Healthy Eating, a few extra serves of vegetables and grain foods, a daily 150 microgram iodine supplement, plenty of water, and care with caffeine and alcohol.
You will build balanced meals with the breastfeeding plate guide, check iodine and vitamin D for you and your baby, count your caffeine, review your alcohol habits against Australian alcohol and safe sleeping advice, 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 Australian guidance 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
-
2Your breastfeeding plate
Use the Australian Guide to Healthy Eating to build balanced meals, choose fish and iodine-rich foods, and adapt for vegetarian and vegan diets.
- Building a balanced plate
- Fish, omega-3 and iodine
- Vegetarian, vegan and other eating patterns
Breastfeeding plate guide
-
3Iodine, vitamin D and supplements
Get the Australian iodine advice right, understand when vitamin D matters for you and your baby, and know when to check before taking any other supplement or remedy.
- Iodine and vitamin D for you and your baby
- Other supplements, help with costs and medicines
Iodine and vitamin D checklist for you and your baby
-
4Drinks: water, caffeine and alcohol
Stay hydrated, keep caffeine within the Australian guide and understand the Australian advice on alcohol and safe sleeping.
- Staying hydrated
- Caffeine while breastfeeding
- Alcohol and safe sleeping
Hydration trackerCaffeine counter for breastfeedingCaffeine and alcohol checker
-
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
-
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
Iodine and vitamin D 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 the Australian Guide to Healthy Eating and Australian breastfeeding advice.
- CheckerIodine and vitamin D checklist for you and your babyCheck that you are following the Australian iodine advice for breastfeeding mothers and know when to ask about vitamin D for you and your baby.
- CheckerCaffeine and alcohol checkerCheck your caffeine and alcohol habits against Australian 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 the 200 mg a day guide used in Australia 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, coeliac disease or kidney disease, who has not discussed their diet with their GP or specialist (if you have a thyroid condition, check with your doctor before taking iodine)
- Anyone who has had, or currently has, an eating disorder (your GP and the Butterfly National Helpline, 1800 33 4673, 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 GP)
- 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 birthweight or have feeding difficulties (ask your midwife or child and family health nurse)
- 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 kilojoules while breastfeeding?
You may feel hungrier than usual, and the recommended serves go up a little while breastfeeding, mainly vegetables and grain foods. You do not need to count kilojoules or eat for two. Follow your appetite and choose nourishing foods from the Australian Guide to Healthy Eating. If you have concerns about your weight or eating, speak to your GP or child and family health nurse.
Can I drink coffee while breastfeeding?
Yes, in moderation. Australian advice is no more than 200 mg of caffeine a day while breastfeeding, which is roughly 2 mugs of instant coffee, 1 café coffee or 4 cups of tea. Remember cola, energy drinks and chocolate count too.
Is it safe to have a glass of wine?
Australia's alcohol guidelines say not drinking is safest while breastfeeding. If you do have a drink, keep it occasional, wait about 2 to 3 hours per standard drink before feeding, and never share a bed or couch with your baby after drinking any alcohol. If you are worried about your drinking, talk to your GP or child and family health nurse.
Does my baby need vitamin D drops?
Not necessarily. Unlike some other countries, Australia does not recommend vitamin D drops for every baby. Breastfed babies with risk factors, such as very dark skin, a mother with low vitamin D or little time outdoors, may need 400 IU (10 micrograms) a day. Ask your GP or child and family health nurse.
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, Iodine and vitamin D checklist for you and your baby and Caffeine and alcohol checker, for a one-off A$27.99 (GST included). Your tool results save to My Progress. A 10-question final check ends the course; score 7 or more for your certificate of completion. Written by Dr Aqsa Mukhtiar, PhD in Nutrition.