You're tired. There's a baby on your hip and a toddler pulling at your skirt, and somewhere in between the two of them you're still supposed to figure out dinner. Almost every mother asks the same question: "Am I feeding my kid right?" Here's what the research actually says — about animal protein, iron, the liver-and-marrow trend, and what you need too, before and after birth.

A dietitian breaks down what real research says about food, omega-3s, zinc, and fertility — and where protein quality fits in.