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Realistic food for the fourth trimester, whether you breastfeed or formula feed, built around tired days and one free hand.
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Nutrition While Breastfeeding
Eat well, drink enough and get iodine, vitamin D, caffeine and alcohol right while you breastfeed, following New Zealand advice
- 2 hoursself-paced
- 6modules
- 5interactive tools
- Certificatewhen you pass
What you will be able to do
- explain what New Zealand health advice says about eating while breastfeeding, and spot common food myths.
- build balanced meals and snacks using New Zealand's four food groups.
- include fish and seafood sensibly and get enough iodine while breastfeeding.
- check that you take a daily iodine tablet as advised, and know when a baby may need vitamin D drops.
- add up your caffeine and keep it within the 200mg a day guide.
- explain New Zealand advice on alcohol, standard drinks, feeding and safe sleep.
- plan quick meals, snacks and drinks around feeds.
- recognise when to contact your LMC midwife, Well Child Tamariki Ora nurse, GP, Healthline or 111.
About this course
There is no special diet for breastfeeding, but there is plenty of confusing advice. This course sets out what New Zealand health advice actually recommends, in plain English: a varied diet based on New Zealand's Eating and Activity Guidelines, fish or seafood regularly, a daily iodine tablet (150 micrograms) while you breastfeed, plain water as your first drink, 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 New Zealand safe sleep 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 whānau 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 New Zealand health advice 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 New Zealand's four food groups to build balanced meals, include fish and get iodine right, and adapt for vegetarian and vegan diets.
- Building a balanced plate
- Fish, seafood, omega-3 and iodine
- Vegetarian, vegan and other eating patterns
Breastfeeding plate guide
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3Iodine, vitamin D and supplements
Get New Zealand advice on iodine and vitamin D right 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, funded supplements and medicines
Iodine and vitamin D checklist for you and your baby
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4Drinks: water, caffeine and alcohol
Stay hydrated, keep caffeine moderate and understand New Zealand advice on alcohol, standard drinks 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
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 New Zealand's Eating and Activity Guidelines and breastfeeding advice.
- CheckerIodine and vitamin D checklist for you and your babyCheck that you are following New Zealand advice on iodine and vitamin D for breastfeeding mothers and breastfed babies.
- CheckerCaffeine and alcohol checkerCheck your caffeine and alcohol habits against New Zealand 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 200mg guide widely used 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, whānau 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 (people with a thyroid condition should check before taking iodine tablets)
- Anyone who has had, or currently has, an eating disorder (EDANZ and your GP 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 LMC midwife or Well Child Tamariki Ora 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 calories while breastfeeding?
You may feel hungrier than usual. New Zealand advice does not ask you to count kilojoules or eat for two. Follow your appetite and choose nourishing foods from the four food groups. If you have concerns about your weight or eating, speak to your GP or midwife.
Can I drink coffee while breastfeeding?
Yes, in moderation. A widely used guide, the same figure New Zealand uses in pregnancy, is no more than about 200mg of caffeine a day, which is about 2 mugs of instant coffee. Remember tea, cola, energy drinks and chocolate count too.
Is it safe to have a glass of wine?
Not drinking is the safest choice while breastfeeding, especially in the first month. If you do have a drink, keep it occasional, wait at least 2 hours per standard drink before feeding, and never share a bed or sofa with your baby after drinking any alcohol. If you are worried about your drinking, talk to your GP or midwife.
Do I need vitamin D or iodine while breastfeeding?
New Zealand advice is a daily 150 microgram iodine tablet while breastfeeding, funded on prescription. Vitamin D is not routinely advised for everyone: it is offered to mothers and babies at higher risk of low vitamin D, so ask your midwife, GP or Well Child Tamariki Ora 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 NZ$29.99 (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.