Pregnancy Nutrition – Free Resources (Audible & Print)
This page is composed of research by Lily Nichols, compiled from various podcasts and other published content. All of the nutrition information on this site is based off of her groundbreaking research and recommendations, and the Women’s Health Nutrition Academy. This page will be updated as future publications are released.
Some of the links on this page are affiliate links and are no additional cost to you should you choose to purchase. Being an affiliate allows me to produce this site’s content.
Pregnancy nutrition is not an in-depth topic of discussion during doctor visits, but it is imperative to fetal development. Nutrition during pregnancy has the most impact on baby’s health throughout their life, as well as their child’s health! Incredible, right?! So why aren’t we discussing pregnancy nutrition guidelines? Well, despite the fact that they are poorly composed, emphasis on pregnancy is normally placed elsewhere, like where medical intervention can be implemented.
Pregnancy nutrition doesn’t have to be as structured as having a pregnancy nutrition plan; rather, it can be simply knowing the importance of nutrition during pregnancy and implementing it daily. This is the path that Lily Nichols is pioneering for all pregnancies!
Who Is Lily Nichols?
Lily Nichols, a Registered Dietitian and Certified Diabetes Educator, has cemented her name in the prenatal nutrition circuit by breaking from traditional nutrition recommendations and paving a new path based on evidence and eating real food. Her name is almost synonymous with gestational diabetes, and you’ll often see moms recommend her books: Real Food for Pregnancy and “Real Food for Gestational Diabetes” (exclusively at Amazon and available on Kindle). If you don’t want to buy the book, the information below is perfect for you!
If you’re more of a listener, I’ve linked some podcast interviews below.
Where to Find Lily
Lily is active on her Instagram, FaceBook and Twitter. She sprinkles out easy to remember and implement nutrition tidbits. If you follow “#gestationaldiabetes” on Instagram, she’s sure to pop up with meal suggestions and cooking tips! You’ll also get to see what other moms are eating.
Lily has worked extensively with gestational diabetes mothers and tracked their progress. As a result, she has developed an optimal diet to control blood sugars as best as possible, and hopefully help you avoid medication altogether.
Realfoodforgd.com is the dedicated site for her Real Food for Gestational Diabetes book. Aside from the book, Lily offers a FREE course for gestational diabetes on this site! Follow the link to connect.
While Lily has multiple podcast interviews, this is currently the most recent and very comprehensive about gestational diabetes (Oct 2018).
- 6:40 – Difference between conventional pregnancy nutrition and Lily’s evidence-based nutrition
- 10:20 – Difference between gestational diabetes, pre-diabetes, Type 1 and Type 2
- 15:40 – How blood sugar changes during all pregnancies
- 17:40 – Risks and preventative measures
- 19:55 – Symptoms
- 21:15 – Getting tested, the controversy and alternatives
- 28:40 – How gestational diabetes affects you and baby
- 31:55 – Lifelong issues with baby when blood sugar isn’t managed
- 38:00 – How it’s managed by diet and strategies
- 46:10 – Foods to avoid
- 47:40 – Common mistakes
- 51:20 – Chances of gestational diabetes in another pregnancy
Food Heaven Podcast – https://soundcloud.com/food-heaven-podcast/real-food-for-pregnancy-with-lily-nichols
- 8:15 – Maternal blood sugar related to childhood obesity
- 11:55 – Outdated & non evidenced based prenatal nutrition guidelines
- 17:35 – Carb and protein needs; deficient nutrients
- 21:40 – Plant-based diet while pregnant
- 25:00 – How nutrients work together for purpose
- 28:25 – Should you take a prenatal
- 34:35 – Intuitive eating
Fertility Friday Radio – https://podtail.com/podcast/fertility-friday-radio-fertility-awareness-for-pre/ffp-155-the-impact-of-under-eating-on-your-fertili/
- 30:00 – Fertility talk starts
Lily’s website lilynicholsrdn.com (recently replaced pilatesnutritionist.com) has a blog with fantastic information and cool freebies! All of her appearances, guest writings, other sites, books and courses are linked from the site in one way or another. The blog is filled with info like mythbusters, how to handly nausea naturally, pregnancy and special diets, postpartum recovery and so much more! I especially love the Why Prenatal Nutrition Guidelines Need to be Updated post. So if you’re a reader, head over to Lily’s site and spend a little time.
Nutrition Experts Podcast -https://www.nutritionexpertspodcast.com/nutrition-experts-podcast-episode-16-real-food-for-pregnancy-with-lily-nichols/
- 2:14 – How eating during pregnancy affects baby
- 4:28 – No being overwhelmed by eating during pregnancy
- 6:43 – Eating better during pregnancy, specific to trimesters
- 9:09 – What to focus on
- 12:38 – Does it change for twins or other mulitples
- 13:58 – Balancing hunger cues and trying to eat better for baby
- 17:41 – Optimal pregnancy foods
- 22:58 – Does the prenatal vitamin cover what’s missing from diet
- 25:03 – What to avoid
- 29:43 – Postpartum healing
- 32:16 – Postpartum healing foods
- 37:27 – The benefit of getting nutrients through food and not vitamins
- 4:10 – Foods to emphasize and avoid during pregnancy
- 14:00 – Vegan or Vegetarian during pregnancy
- 18:30 – What to do when craving everything bad or can’t eat
- 24:45 – Protein powder
- 29:25 – Weight gain
- 35:45 – The content of her books
- 39:00 – Gestational Diabetes testing
- 45:50 – Tips to take care of self during pregnancy and avoiding toxins
- 52:20 – Living healthy everyday
Robb Wolf: Revolutionary Solutions to Modern Life – https://robbwolf.com/2018/03/06/episode-384-lily-nichols-rdn-real-food-for-pregnancy/
- 16:42 – Nutrient deficiencies
- 19:47 – Low carb diets and birth defects
- 26:02 – Obesity and insulin sensitivity
- 13:30 – Amenorrhea and boosting fertility with a low carb diet
- 17:55 – Blood sugar and miscarriage and birth defects
- 20:00 – Eating low carb in pregnancy and when to switch
- 26:55 – Mindful eating and breaking the rules
- 31:05 – Eating well before pregnancy and nutrient stores
- 35:20 – How low carb can I go? Does the baby need carbs?
- 39:15 – How your body makes glucose, how it affects baby’s brain and natural ketosis in pregnancy
- 45:00 – Fasting during pregnancy
- 48:19 – Breastfeeding nutrients
Toxins in Pregnancy
Boston Functional Nutrition – https://bostonfunctionalnutrition.com/real-food-radio-episode-032-toxins-in-pregnancy/
- 4:30 – Why talk about toxins
- 9:20 – Toxins defined
- 11:45 – Avoiding toxins during preconception
- 13:30 – Detoxing and avoiding toxins during pregnancy
- 14:40 – Cholrella usage during pregnancy
- 16:00 – Using plastic containers; BPA and its harmful effects to you and baby
- 18:40 – Phthalates and its harmful effects to you an baby; sources
- 21:00 – Receipts
- 26:15 – BPA sources and easy ways to avoid BPA
- 29:38 – Phthalate sources and easy ways to avoid Phthalates
- 35:00 – Organic and pesticides and how they affect reproduction
- 43:50 – GMO (Genetically Modified)
- 51:25 – What foods to buy organic
- 53:10 – Coffee and pesticides
- 54:00 – Mercury and eating fish
- 1:07:40 – What to do: takeaways
Boston Functional Nutrition has listed safe, everyday products that affect reproduction and you can access it here.
The Modern Mamas Podcast – Episode 39 – https://www.stitcher.com/podcast/the-modern-mamas-podcast/e/53597243
- 2:58 – Nuts and how to make them easier on your stomach. Why you crave nut butter at night
- 13:25 – Eating for breastfeeding. Are marketed cookies and teas good?
- 31:00 – Postpartum sugar cravings
- 36:37 – Sleep deprivation and lack of energy; postpartum thyroid conditions; tissue recovery and healing
- 45:04 – Postpartum meal ideas
- 51:40 – Fasting postpartum while breastfeeding
- 55:25 – Balancing nutrition for yourself, breastfeeding and gearing up for another baby. Detoxing and weight loss
- 1:05:00 – Eating after baby is weaned
Women’s Health Professionals
If you’re a health professional of sorts, you can enroll in one of the Women’s Health Nutrition Academy’s (very affordable) courses and receive continuing education credits!