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
Postpartum courses for life with a new baby
Practical courses for the first weeks and months after birth: easy food, eating well while breastfeeding, broken nights, safe sleep and staying connected as a couple.
- 5 courses
- Tools in every course
- Certificate included
In Canada, follow-up in the first six weeks after birth often comes from midwives and public health nurses as well as your family doctor or obstetrician. A public health nurse may call or visit to check how you and your baby are doing and to answer feeding questions. The Public Health Agency of Canada's postpartum guide covers recovery, feeding, emotions and when to get help.
If you are breastfeeding, Health Canada suggests adding an extra snack or small meal to your day, continuing a multivitamin with 0.4 mg of folic acid and keeping caffeine below 300 mg a day. Not drinking alcohol is safest; if you do have an occasional drink, breastfeed first and wait at least 2 hours per drink before the next feed. Our courses turn this into one-handed snacks, freezer meals and simple checklists.
Movement comes back gradually. Canada's postpartum guideline, published in 2025, suggests working towards at least 120 minutes a week of moderate to vigorous activity over four or more days during the first year, with pelvic floor exercises every day, starting or resuming within the first 12 weeks at a pace guided by how you feel. The courses suit every feeding method, and partners will find plenty in them too.
All postpartum courses
Postnatal
Nutrition While Breastfeeding
What to eat and drink while breastfeeding, with a plate guide, a vitamin checklist for you and your baby and a caffeine counter.
C$24.99Buy
Postnatal
Sleep for New Parents
Get through broken nights together: share the night shift, grab real rest and keep your baby's sleep safe when you are exhausted.
C$24.99Buy
Postnatal
Relationship After Having a Baby
Stay a team through broken nights and new roles, with check-in prompts, a fair chore planner and quick connection ideas.
C$27.99Buy
Postnatal
First 6 Weeks With Baby
Week-by-week help for the newborn weeks: feeds, diapers, sleep, your recovery, red flags to act on and prep for the early check-ups.
C$27.99Buy
Choosing a postpartum course
- Preparing for the early weeks: First 6 Weeks With Baby gives a week-by-week checklist, a feed, diaper and sleep log, a visitors plan and a prep sheet for your postpartum checkup.
- Eating while breastfeeding: Nutrition While Breastfeeding covers the plate, vitamin D, caffeine, alcohol and fluids.
- Getting your energy back: Postpartum Nutrition focuses on easy meals, one-handed snacks and filling the freezer before or soon after the birth.
- Broken nights: Sleep for New Parents helps you share night shifts, plan naps and follow Health Canada's safe sleep advice for your baby.
- You as a couple: Relationship After Having a Baby offers weekly check-in prompts, a chore-sharing planner and ideas for ten minutes of connection.
What the postpartum tools do
- Feed, diaper and sleep log: useful to show your public health nurse, midwife or doctor when questions come up.
- Red-flag checker for parent and baby: the signs that mean calling your care provider now, or 911.
- Meal plan, snack list and freezer planner: simple food that can be eaten with one hand or reheated in minutes.
- Night-shift rota and nap planner: share the nights so each adult gets a longer stretch of sleep.
- Safe sleep checklist: the ABCs of safe sleep, alone, on the back, in a crib, cradle or bassinet that meets Canadian regulations.
When to get help quickly
Call 911 if you have chest pain, sudden shortness of breath, a seizure or very heavy bleeding, or if your baby is struggling to breathe, turns blue or is hard to wake.
Contact your care provider the same day if:
- you have a fever, a severe headache, or a painful, red or swollen leg
- a wound, or your breast, becomes red, hot and painful
- your baby is feeding poorly, has fewer wet diapers, has a fever or looks more yellow
- you have felt low, anxious or unable to cope most days for two weeks or more
If you have thoughts of harming yourself or your baby, reach the 9-8-8 Suicide Crisis Helpline by phone or text, 24 hours a day, or dial 911.
Postpartum courses: your questions
Do I need to diet to lose weight after the birth?
No. Recovery comes first. Regular meals based on Canada's Food Guide, plus an extra snack or small meal if you are breastfeeding, support your energy. The courses do not set weight targets.
Is the advice the same if I formula feed?
Most of it is. Balanced meals, fluids, activity and sleep matter whatever the feeding method. Anyone who could become pregnant again is still advised to take a multivitamin with 0.4 mg of folic acid.
Can I have coffee while breastfeeding?
Yes. Health Canada's advice while breastfeeding is to stay under 300 mg of caffeine daily, roughly two 8-oz cups of brewed coffee.
What if I want an occasional drink while breastfeeding?
Not drinking is safest. If you do drink occasionally, the Public Health Agency of Canada suggests breastfeeding first and waiting at least 2 hours for each drink before the next feed.
When can I start exercising again?
Canada's 2025 postpartum guideline suggests starting or resuming activity within the first 12 weeks, building gradually according to your symptoms, with daily pelvic floor exercises. Check with your care provider, especially after a C-section or a difficult delivery.
Are the postpartum courses useful for partners?
Yes. The meal plans, night-shift rota, visitors plan and couple check-ins are written for both adults to use.
Official sources
- Public Health Agency of Canada: Postpartum health guide
- Canada's Food Guide: Healthy eating when pregnant and breastfeeding
- Canadian postpartum 24-hour movement guideline
- Health Canada: Safe sleep tips for your baby
- Canadian Centre on Substance Use and Addiction: Canada's Guidance on Alcohol and Health
- Government of Canada: Mental health support, get help
Plan the first weeks before they arrive
Fill in the visitors plan and stock the freezer with a few meals, and the early days will feel more manageable.