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Prenatal and Postpartum Nutrition Tips
Myplate.gov has amazing meal planning, resources and an app
This page is totally worth a visit as soon as you know your pregnant.
Covers meal planning, vitamins, understanding what you need to know.
Covers all life stages.
https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding
What vitamins and supplements can I take while pregnant and lactating?
A good prenatal vitamin or women's multivitamin. The only difference with prenatal vitamin intake in pregnant women vs lactating women is Vitamin A, because in pregnancy you don't need more. The average American diet provides plenty of vitamin A. It's available in meat, dairy, fish, eggs, and fortified cereals in the form of preformed vitamin A, or retinol. It's also in most fruits and vegetables, mostly in the form of carotenoids.
During pregnancy you need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C.
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
Is fish oil OK while breastfeeding? Fish oil is a safe and natural source of DHA, ideal for pregnancy and nursing. International Experts recommend 300-600 mg of DHA per day for pregnant and lactating women.
DHA can also improve your mental health.
http://www.uppitysciencechick.com/kendall-tackett_j_midwif_wom_health.pdf
What about that Vitamin D for babies?
Great article: https://www.llli.org/breastfeeding-info/vitamin-d/
So around the globe, some humans that live above the 37th parallel don't get enough of the sunshine vitamin - vitamin D. So the American Academy Of Pediatrics recommends all babies get a Vitamin D supplement. It is recommended for breastfed babies and exclusively formula fed babies getting les than 32 ounces a day.
If you are interested how much sunshine is needed:
Sunlight Exposure and Vitamin D status in Breastfed Infants... because in the jungle you'd get more natural sunlight...
" A minimum 30 minute weekly afternoon sunlight exposure, between 10 am and 3 pm, over 40% body area (infant clothed in diapers in the prone position) for at least 16 weeks was estimated requirement to achieve sufficient Vitamin D levels ( >20ng/ml) by 6 months of age.
https://pubmed.ncbi.nlm.nih.gov/28031546/