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Most of the information out there about prenatal nutrition is out of date.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 listen to other experts. I’m joined by Lily Nichols, RDN, to talk all things nutrition for stacking the pregnancy deck in your favor.   About Lily Nichols, RDN Lily Nichols, RDN is a registered dietician/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 doctor’s 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!). What it comes down to, we both agree, is 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 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 vitamins that many people haven’t even heard of. Optimal pregnancy nutrition isn’t something you should start focusing on once you know you’re carrying. Lily recommends you start optimizing your diet for at least 3 months before you start trying. 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 pregnancy nutrition myths you’ve heard? Let me know in the comments on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode 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   Quotes “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)   Links Buy Real Food for Pregnancy by Lily Nichols! Find Lily Nichols, RDN Online Follow Lily Nichols, RDN on Instagram | Facebook | Pinterest | Twitter  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 @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Sign up for James Wedmore's Rise of the Digital CEO! Learn more about business coaching with me Find Fed and Fearless Online Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest