I am not affiliated with Lily Nichols nor any of the associated links, but genuinely loved this book. I will note if my affiliation status changes.
Real Food for Pregnancy by Lily Nichols combines modern research and traditional wisdom to identify optimal nutrition for pregnant women.
During my first pregnancy, it intrigued me that optimal nutrition could impact my baby’s health. However, I wondered, What should ‘optimal nutrition’ even look like? I searched to find answers and resources. It was challenging to find specific advice on the nutrients needed to support a healthy baby during each trimester. It seemed that the consensus from doctors to lay-people alike was, “Try to eat healthy, take a prenatal vitamin, and hope your baby turns out alright!”
By my second baby, I felt comfortable understanding how my body would change and how the baby’s growth would progress. However, I still felt lost as to how my lifestyle choices impacted my baby’s fetal development. Surely there was more I could do than rely heavily on the prenatal vitamin to give my baby the vitamins and minerals my diet may or may not be lacking. Additionally, I felt that if a pregnant woman were to rely so heavily on this vitamin, how was she to discern which prenatal vitamin would provide the best outcome for her and her baby?
After my second son, I finally found Real Food for Pregnancy by Lily Nichols, with clear answers to my questions, plus more.
Real Food for Pregnancy Overview
Lily Nichols is a Registered Dietitian/Nutritionist and Certified Diabetes Educator. Through her extensive background and clinical experience with prenatal clients, Nichols follows an evidence-based approach in guiding expectant mothers through a healthier pregnancy. Nichols recognizes the wide gap between current prenatal nutrition guidelines and the truths found in modern science and traditional wisdom. Her book is a well-referenced resource meant to bridge that gap and provide quality, up-to-date research for healthcare providers and mothers alike.
The author also shares her own personal perspective and advice after analyzing the research. Find for yourself which points resonate with you and which aspects you want to implement into your life. While Nichols covers a variety of topics, I have outlined seven main principles below. These principles are listed below with chapter references for once you have your copy.
7 Principles Outlined in Real Food for Pregnancy
What is Real Food?
Chapters 1 & 2
As Lily Nichols puts it, there are three main points that define real food.
Real Food is:
- “[A]s close to its source as possible…and raised in conditions that maximize nutrient density.”
- “[M]inimally processed, so it appears just like you would find it in nature.”
- “[O]ften doesn’t have a label” (p. 6).
Today, where the ingredient list on prepackaged foods often resembles more of a chemical experiment than a recipe, there is an ever-increasing pull to seek after real food. Our bodies were created to consume real whole foods, which are unfortunately found in varying degrees in American cuisine. The sound advice to choose foods with recognizable ingredients is a great place to start.
Optimal Nutrition for Pregnancy
Chapters 2, 3, 4 & 6
As promised, Lily Nichols breaks down the optimal nutrition for pregnant women. Though there are many gaps in current research that she acknowledges, she lays out the details of what we know so far. Nichols combines current scientific literature with the wisdom of traditional cultures and a decent dose of common sense.
Eating right is not as complicated as we often make it seem. Eat food from nature the way it was intended to be grown, cared for, and consumed. For example, nutrient-dense foods, such as whole eggs, whole dairy, and whole meats with the bones, fat, and skin on, taken from an animal that was pasture-raised and cared for, are incredibly beneficial to both mother and baby (pp. 15, 35, 41). Whole, quality vegetables, eaten fresh, roasted, steamed or fermented provide remarkable nutrients and antioxidants for a healthy metabolism and well-functioning body (pp. 20, 39). And these examples are only a small taste of what real food for pregnancy looks like.
The impact of a healthy pregnancy spreads far beyond the nine months of fetal development. Real, nutrient-dense foods during pregnancy influence the baby’s health throughout their life.
Implementing Real Food for Pregnancy
Chapters 2, 5 & Appendix
Sometimes gaining knowledge is liberating, and other times, it feels overwhelming. Though the principle of eating real food is simple, that doesn’t mean putting it into practice is easy. Nichols outlines principles for mindful eating and provides sample meal plans to give you an idea of how real, whole foods can look from day to day. Additionally, she added a handful of recipes to the appendix to accompany you in your journey to real food.
A note from me:
Transitioning to real food is not an all or nothing endeavor. I have been on this journey for over a year now, and still have a long way to go. Be honest with yourself. Where are you at now? As you read Real Food for Pregnancy, what is one change that you find easy to implement? Start there, and continue little by little to add in new principles as you are ready to. Making changes in lifestyle requires resources, including time and money, so be patient with yourself in the process and celebrate your tiny wins.
Healthy Lifestyle During Pregnancy
Chapters 8, 10 & 11
Of course, a healthy pregnancy goes beyond what you eat. Nichols takes a holistic approach by including detailed chapters on lifestyle choices and how they impact fetal health. These include exercise during pregnancy, understanding the influence of toxins on the baby’s development, and managing your stress and mental health through the ups and downs of pregnancy.
Common Pregnancy Concerns
Chapter 7
Nearly all mothers have some sort of concerns or complications associated with their pregnancy. Especially pertinent to food, is the high likelihood of nausea and food aversions during the first trimester. Nichols walks mothers through identifying common triggers and shares tips for navigating morning sickness. She then goes on to address other questions, such as heartburn, constipation, and gaining weight. Additional concerns, perhaps more serious and also not uncommon, include high blood pressure (can lead to preeclampsia) and high blood sugar (may indicate gestational diabetes). If gestational diabetes is a concern for you, check out Lily Nichols’ first book, Real Food for Gestational Diabetes.
Supplements and Lab Tests
Chapters 6 & 9
Nichols dives into the detailed research outlining prenatal vitamins and a range of other supplements. She also keeps an up-to-date list of her prenatal vitamin recommendations that expectant mothers can subscribe to on her website. I downloaded it for my own personal use, and found it a detailed resource where she outlines pros and cons for each option. This way, you can make an informed decision on which prenatal you choose.
Lily Nichols also includes specific lab tests that you may ask your doctor or midwife about for identifying nutrient deficiencies, common during pregnancy. The four main tests she identifies are for vitamin D deficiency, iron deficiency, thyroid screening, and screening for gestational diabetes. With each recommendation, she identifies points to determine whether each screening may be right for you, as well as guidance on interpreting results with your healthcare provider.
Postpartum Nutrient Repletion
Chapter 12
With the added responsibility of caring for a newborn, the author breaks down how mothers can replenish nutrients for optimal health during the postpartum period. It can be exhausting and draining for new mothers to navigate the dynamics that a baby brings (whether it’s your first or seventh!). For this reason, Nichols covers a range of topics including physical and mental recovery for the new mom. Maintaining a real food diet and a healthy lifestyle are important choices well into the postpartum period and beyond.
Real Food for Pregnancy Recommendation
I highly recommend Real Food for Pregnancy for pregnant women, women contemplating getting pregnant, and women in their postpartum period. Check out Lily Nichols’ website to buy the book and find out more information.
Real food is an essential aspect of Replenish & Nurture.
Try out some of my recipes below and begin incorporating real, whole foods into your cuisine today!
Healthy No Crust Quiche {Kale + Mushroom}
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