Learn why prenatal nutrition is important and how to feel empowered through pregnancy in this episode of the Beyond Birth Podcast with Lily Nichols, RD. Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition.

IN THIS EPISODE

• Why is prenatal nutrition important? Epigenetics are (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life.
• Distinguish between good information and bad information by building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research.
• Newsflash: It takes 17 years for research to get into clinical practice and hospital/office policy may be further delayed.
• Navigating vegetarian/vegan pregnancy is not all protein concerns; it can be difficult to get enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others. Also it is important to consider their absorbability, form, and concentration.
• Nutrient Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin.
• What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste).
• Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms:
  • Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher.
  • Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA.
  • Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen.
• Approaching diet changes – changing how you eat is hard.
• Celebrate your small victories each day and don’t expect perfection of yourself.
• Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do.

Find more about Lily Nichols:

Real Food for Pregnancy (Book)

Real Food for Gestational Diabetes (Book)

@lilynicholsrdn

www.lilynicholsrdn.com

FOR MORE FROM LIZ & JENNY

Hosted by: Liz Winters & Jenny Anderson

Find us: Instagram @lizwinterswellness @birdie.in.bend

www.lizwinterswellness.com

bend.birthfit.com