Postnatal
Postnatal Nutrition
Realistic food for the newborn months: easy meals, one-handed snacks, a freezer plan and hydration, HSE-based, with no diets and no counting.
€17.99Buy
Nutrition While Breastfeeding
Eat well, drink enough and get vitamin D, caffeine and alcohol right while you breastfeed, following HSE advice
- 2 hoursself-paced
- 6modules
- 5interactive tools
- Certificatewhen you pass
What you will be able to do
- explain what the HSE says about eating while breastfeeding, and spot common food myths.
- build balanced meals and snacks using the Food Pyramid.
- follow the HSE advice on fish, oily fish and iodine while breastfeeding.
- check that you keep taking vitamin D after pregnancy and that your breastfed baby has 5 micrograms of vitamin D a day.
- add up your caffeine and keep it within the HSE guide of no more than 200 to 300mg a day.
- explain the HSE advice on alcohol, feeding and safe sleep, using Irish standard drinks.
- plan quick meals, snacks and drinks around feeds.
- recognise when to contact your public health nurse, GP, out-of-hours GP service, or 112 or 999.
About this course
There is no special diet for breastfeeding, but there is plenty of confusing advice. This course sets out what the HSE and Ireland's Healthy Eating Guidelines actually recommend, in plain English: a varied diet based on the Food Pyramid, 2 portions of fish a week, vitamin D for you and 5 micrograms a day for your breastfed baby, plenty of fluids, and care with caffeine and alcohol.
You will build balanced meals with the breastfeeding plate guide, check vitamin D for you and your baby, count your caffeine, review your alcohol habits against the HSE advice on alcohol 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 the HSE 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 the Food Pyramid to build balanced meals, get fish and iodine right, 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
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3Vitamin D and supplements
Get the HSE vitamin D advice right for you and your baby, and know when to check before taking any other supplement or remedy.
- Vitamin D for you and your baby
- Other supplements, buying vitamins and medicines
Vitamin D checklist for you and your baby
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4Drinks: water, caffeine and alcohol
Stay hydrated, keep caffeine within the HSE guide and understand the HSE 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 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 Food Pyramid and HSE breastfeeding advice.
- CheckerVitamin D checklist for you and your babyCheck that you are following the HSE vitamin D advice for breastfeeding mothers and breastfed babies.
- CheckerCaffeine and alcohol checkerCheck your caffeine and alcohol habits against HSE 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 a cautious 200mg guide while breastfeeding (the HSE limit is 200 to 300mg a day).
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
- Anyone who has had, or currently has, an eating disorder (your GP and Bodywhys, the Eating Disorders Association of Ireland, 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, public health nurse or lactation consultant)
- 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. The HSE says exclusively breastfeeding mothers may need a little extra food, such as 1 or 2 extra healthy snacks a day, but there is no need to count calories or eat for two. Follow your appetite and choose nourishing foods from the Food Pyramid. If you have concerns about your weight or eating, speak to your GP or public health nurse.
Can I drink coffee while breastfeeding?
Yes, in moderation. The HSE advises no more than 200 to 300mg of caffeine a day while breastfeeding; 200mg is about 2 cups of instant coffee. Remember tea, cola, energy drinks and chocolate count too.
Is it safe to have a glass of wine?
The HSE advises avoiding alcohol until your baby is 1 month old. After that, an occasional drink is unlikely to harm your breastfed baby. Avoid drinking shortly before a feed, and never share a bed, sofa or any sleep surface with your baby after drinking any alcohol. If you are worried about your drinking, talk to your GP or public health nurse.
Does my baby still need vitamin D drops if I take vitamin D?
Yes. The HSE advises 5 micrograms of vitamin D a day for all breastfed babies from birth to 12 months, even if you take vitamin D yourself. Babies having 300ml or more of formula a day 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 D 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. Price: €17.99. Written by Dr Aqsa Mukhtiar, PhD in Nutrition, using HSE and Irish national guidance.