400–800 mcg folate daily, ideally 3 months before conception.

Protein target ~1.1 g/kg body weight; pregnancy adds ~25 g/day.

Choline (eggs, beef, soy) — most prenatals under-dose; aim for 450 mg/day.

Avoid: high-mercury fish, raw fish, unpasteurized dairy, deli meat unless heated, alcohol.

Continue prenatal for at least 6 weeks; longer if breastfeeding.

Iron-rich foods to replenish blood loss; pair with vitamin C for absorption.

Anti-inflammatory focus: omega-3s, leafy greens, berries — supports mood and tissue repair.

Add ~450–500 calories/day; do not restrict to lose weight in the first 3 months.

Hydrate to thirst plus one extra glass after each feed.

DHA 200–300 mg, vitamin D 6400 IU (if exclusively breastfeeding, per Wagner protocol) — discuss with your provider.