Prenatal Nutrition Myths and Truths with Lily Nichols, RD – The Fed and Fearless Podcast Episode 140

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There’s a lot that expectant mothers are told that’s simply not true. But that doesn’t mean you need to enter pregnancy uninformed. Instead, listen to the experts out there who have the information you need to hear! 

Since I’m out on maternity leave, I want to leave you with one of the most popular episodes of this show, which happens to be super relevant to any woman about to find herself in my situation.



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About Lily Nichols, RDN

Lily Nichols is a registered dietician and nutritionist specializing in gestational health. She’s a certified diabetes educator, researcher, and author of Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily is an advocate for a more holistic approach to nutrition and her work has influenced nutritional policies around the world.

Debunking the Myths Around What to Eat While Pregnant

Lily breaks down some common myths about prenatal nutrition. She’s particularly concerned with how many foods women are told to avoid. For instance, pregnant women are often told to avoid eggs. Lily explains where the risks actually lie and why it’s actually beneficial to eat some omelets during pregnancy.

The fact of the matter is that the research is always evolving. That’s why it is ultimately up to you to make your own decisions about what to eat during pregnancy. You need to weigh your own priorities concerning diet against what the advice you hear is saying. Everyone’s situation is unique. That’s why staying informed will help you decide what’s best for you and your baby.


Getting the Right Nutrients Early On

Lily explains some of the important nutrition targets for pregnant women. Optimal protein intake and the right balance of vitamins and minerals are crucial to fetal development. Yet, it’s not a straightforward calculation. 

In fact, good prenatal nutrition starts before conception even occurs. Lily recommends you begin optimizing your diet for at least three months before you even start trying for a baby. She also explains why you should try to have three regular menstrual cycles before trying to get pregnant.


Some Wallet-Friendly Foods to Support You and Your Baby

We end our conversation with some practical considerations, namely which nutrient-dense foods to seek out to support a healthy pregnancy. This includes organ meats, canned seafood, and eggs which will help you get the nutrients you need for a healthy pregnancy without breaking the bank.

Did you make changes to your diet when pregnant? What influenced those changes? Leave a comment below! 


Got a question you’d love to hear me answer on the show? Leave me a voice message here!



  • What led Lily to make a career of researching prenatal nutrition [6:00]
  • Common myths concerning prenatal nutrition [11:00]
  • Why you should make your own informed decisions about what food risks you want to take during your pregnancy [20:30]
  • How long before a pregnancy someone should start focusing on prenatal nutrition [34:50]
  • Affordable nutrient-dense foods to support a healthy pregnancy [56:00]



“The biggest myths are the focus on what to avoid. There’s this idea that you need to avoid all these foods when you’re pregnant…. It’s like what can’t I do instead of what should I do more of. There tends to be a fear-based mentality around pregnancy.” [11:28]

“It is pre-pregnancy health that has a greater impact on the trajectory of pregnancy, the risk of pregnancy complications, and so forth, than the intervention happening during pregnancy.” [40:26]

“We do have data that shows that we can stack the deck in our favor. We can stack the deck in reducing the chance of pregnancy complications. By reducing the chance of pregnancy complications, you’re going to reduce the chance of birth complications which is going to reduce your chance of birth trauma, which is going to reduce your chances of postpartum mental health issues.” [54:17]



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Find Lily Nichols, RDN Online

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Real Food for Pregnancy

Real Food for Gestational Diabetes

US Wellness Meats

Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram, and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraSchoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!

Got a question you’d love to hear me answer on the show? Leave me a voice message here!

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Podcast production & marketing support by the team at Counterweight Creative 

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I'm a women's health expert and a registered dietitian (RD) with a passion for helping goal-oriented people fuel their purpose.

I help nutrition entrepreneurs grow their income and their impact by packaging their brilliance into transformative coaching and consulting programs, and get crystal clear on their marketing strategy.

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