Prenatal Nutrition Myths and Truths with Lily Nichols – The Fed and Fearless Podcast Episode 40

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Most of the information out there about prenatal nutrition is out of date. That doesn’t mean you have to forge ahead uninformed, it means you have to find the right experts to learn from. I’m joined by Lily Nichols, RDN, to talk all things prenatal nutrition that’ll help you stack the pregnancy deck in your favor.



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About Lily Nichols, RDN

Lily Nichols, RDN is a registered dietitian/nutritionist and Certified Diabetes Educator. She’s spent her career researching, and putting into practice with her two pregnancies, real food nutrition for pregnancy and gestational diabetes. She’s discovered a huge gap between doctors’ current advice and what the best nutrition actually is for both mother and baby.

First things first, Lily breaks down some common myths about prenatal nutrition. One of the most common myths is that pregnant women shouldn’t eat runny egg yolks! Lily explains what the legitimate risk of eating them actually is and tells us what foods actually have a higher risk (you might be surprised!).

We both agree that you need to make your own decisions when it comes to what you’re eating during pregnancy. So many foods pose health risks while others might be against your personal beliefs. Ultimately, you need to make the best decisions for your situation.

Lily sets out some prenatal nutrition targets for pregnant women. From how much protein you need to keep your and your baby’s health optimal, to where you should get your Vitamin A from. She also details more obscure nutrients that many people haven’t even heard of.

Optimal prenatal nutrition isn’t something you should start focusing on once you know you’re pregnant. Lily recommends you start optimizing your diet for at least 3 months before you even start trying for a baby. She also explains why you should try to have 3 regular menstrual cycles before trying to get pregnant, too.

Finally, Lily gives us a list of the most nutrient-dense foods out there that give the biggest bang for your buck. From organ meats to canned fish, getting the nutrients you need for a healthy pregnancy can be cheaper and easier than you think.

What are some prenatal nutrition myths you’ve heard? Let me know in the comments below! 


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



  • Some myths about prenatal nutrition
  • Why you should make your own decisions about what food risks you want to take during your pregnancy
  • How much protein a pregnant woman needs
  • How long a woman should focus on pre-conception nutrition for
  • The most nutrient-dense, yet inexpensive, foods you can eat for pregnancy



“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.” (40:33)

“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 post-partum mental health issues.” (54:25)



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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.

I'm on a mission to help nutrition business owners drop the hustle and come into alignment with their ideal business goals, so they can work from a sense of ease and abundance, and build the online business of their dreams. 

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