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Postnatal courses for life with a new baby

Practical help for the weeks after birth: easy food, eating well while breastfeeding, sharing the night shifts and staying close as a couple, with checklists for your appointments.

  • 5 courses
  • Tools in every course
  • Certificate included

The first weeks with a baby are a blur of feeds, nappies and very little sleep. In Australia, a child and family health nurse offers free checks and advice for families with children up to 5 years old. In Victoria and the ACT the role is called a maternal and child health nurse. Many families also see their GP for a check-up for parent and baby around six weeks after the birth.

Food still matters while you recover. Eat for Health suggests about 7½ serves of vegetables and 9 serves of grain foods a day while breastfeeding, and the 150 microgram iodine supplement continues. Keep caffeine to 200 mg a day or less, and remember the NHMRC says not drinking alcohol is safest for a breastfed baby.

Our postnatal courses keep things simple: one-handed snacks, freezer meals, a night-shift rota, a check-up prep sheet and a couple check-in for when you barely see each other awake. For breastfeeding questions at any hour, call the Australian Breastfeeding Association Helpline on 1800 686 268.

All postnatal courses

Focused

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.

  • 2 hours
  • 4 tools
  • 6 modules
A$27.99Buy
Focused

Postnatal

Nutrition While Breastfeeding

Simple breastfeeding nutrition: a plate guide, iodine and vitamin D checklist, and caffeine and alcohol checkers for everyday life.

  • 2 hours
  • 5 tools
  • 6 modules
A$27.99Buy
Focused

Postnatal

Sleep for New Parents

Get through the newborn nights together: a night-shift sharing rota, nap planner, parent sleep log and a baby safe sleep checklist.

  • 1 hour 45 min
  • 4 tools
  • 6 modules
A$27.99Buy
Focused

Postnatal

Relationship After Having a Baby

Simple tools for new parents to stay a team: check-in prompts, a chore-sharing planner, a conflict cool-down plan and quick connection ideas.

  • 2 hours
  • 5 tools
  • 7 modules
A$32.99Buy
Focused

Postnatal

First 6 Weeks With Baby

Week by week through the first 6 weeks: feeding, nappies, sleep, your recovery and when to call for help, with simple logs and checklists.

  • 2 hours 20 min
  • 5 tools
  • 8 modules
A$32.99Buy

Related topics

Where to start after the birth

What the postnatal tools do

  • Week-by-week checklist and feed, nappy and sleep log: track the basics and spot patterns to mention to your child and family health nurse.
  • Six-week check prep sheet and red-flag checker: questions for your appointment, and signs in you or your baby that need help sooner.
  • Breastfeeding plate guide and hydration tracker: simple ways to eat and drink enough between feeds.
  • Caffeine and alcohol checker: adds up drinks against the limits and explains the alcohol advice.
  • Night-shift rota and chore-sharing planner: split nights and household jobs so both parents get some rest.

Signs that need help quickly

For you, call your GP or hospital straight away if you have heavy bleeding or large clots, a fever, a painful red area on your breast with flu-like symptoms, or pain and swelling in one leg. Call 000 for chest pain or sudden breathlessness.

For your baby, get help the same day if they are feeding much less than usual, have fewer wet nappies, seem very sleepy or floppy, or have a fever. Call 000 if your baby has trouble breathing or turns blue or very pale.

If you feel low, anxious or not yourself for more than two weeks, talk to your GP or call PANDA on 1300 726 306. If you have thoughts of harming yourself or your baby, call 000 or Lifeline on 13 11 14.

Postnatal courses: your questions

Do I need to eat more while breastfeeding?

A little more. Eat for Health suggests about 7½ serves of vegetables, 9 serves of grain foods, 2 serves of fruit and 2½ serves each of lean meats and dairy foods a day. You do not need special foods.

Can I have coffee or alcohol while breastfeeding?

Caffeine is fine up to 200 mg a day. The NHMRC says not drinking alcohol is safest for your baby. If you do drink, the Better Health Channel suggests keeping to 1 to 2 standard drinks occasionally and waiting 2 to 3 hours per drink before the next feed.

Should I keep taking iodine after the birth?

Yes. The 150 microgram daily iodine supplement recommended by the NHMRC carries on while you breastfeed. Check with your GP or pharmacist if you have a thyroid condition.

What does a child and family health nurse do?

They offer free checks of your baby's growth and development, and advice on feeding, sleep and settling, for families with children aged 0 to 5. Ask your midwife or hospital how the first visit is arranged where you live.

Where can I get breastfeeding help at night?

The Australian Breastfeeding Association Helpline, 1800 686 268, is free and open 24 hours a day, staffed by trained breastfeeding counsellors. If you need an interpreter, call TIS National on 131 450.

Is it normal to feel low after having a baby?

Feeling teary in the first days is common. If low mood or worry lasts more than two weeks or stops you coping, talk to your GP or call PANDA on 1300 726 306. Partners can call PANDA too.

Official sources

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Take the first week one day at a time

Open the first 6 weeks course and start the feed, nappy and sleep log today.

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