Nutrition Basics Archives - Lily Nichols RDN

The Mediterranean Diet: A Western Construct

How many times have you heard nutritionists or other health professionals say a Mediterranean diet pattern is the healthiest way to eat? If I had to guess, I’d say too many to count! In case you aren’t familiar, the conventional definition of a Mediterranean diet … continue reading

Real Food for Pregnancy 5 year anniversary: 10 recently published studies

It’s hard to believe it’s been five years since I published Real Food for Pregnancy! I never could have expected that this book would impact so many lives. This project was an undertaking to say the least. I often joke that a lot of blood, … continue reading

Preeclampsia: 5 ways nutrition supports blood pressure in pregnancy

If you’re pregnant or trying to conceive, your OB/GYN or other practitioners may have warned you about preeclampsia, a common pregnancy complication. Preeclampsia is a gestational hypertensive disorder that is more severe than gestational high blood pressure, but not as severe as eclampsia (seizures in … continue reading

Melatonin & Sleep Quality in Pregnancy

Melatonin and sleep quality in pregnancy

How are you feeling today? Well-rested? Totally fatigued? Somewhere in between? There’s nothing better than a great night’s sleep, but the construct of our modern society doesn’t necessarily set us up for success in the sleep department. Between busy schedules, screen time, spending most of … continue reading

CGM Experiment Part 2

I used to eat oatmeal every single morning. For years. Steel cut oats, soaked overnight (to reduce phytic acid levels and improve digestibility and mineral absorption), with butter or cream, nuts/nut butter, sometimes an egg cracked in, and usually berries to “sweeten” (who was I … continue reading

Shellfish: Why these nutrient-dense foods are beneficial during pregnancy

Recently, I posted an in-depth review of the benefits of consuming organ meats like liver to not only support prenatal health and fetal development but also to encourage nose-to-tail eating as a means of sustainable food consumption. Today, I want to shift the focus to … continue reading

It’s OK for your body to get soft during pregnancy

It’s OK for your body to get soft during pregnancy. In fact, it’s supposed to. Pregnancy is a time of expansion & creation, of growing & softening, of surrendering & slowing down. Yes, it’s important to nourish ourselves & move our bodies (as I outline … continue reading

Budget-Friendly Prenatal Nutrition Following Real Food for Pregnancy Principles

Budget Friendly Prenatal Nutrition Real Food for Pregnancy principles

I recently had the pleasure of speaking at an Indiana WIC organization about budget-friendly prenatal nutrition following Real Food for Pregnancy principles. Aside from covering the many misconceptions and areas for improvement in conventional prenatal nutrition guidelines, we spent the majority of the conversation around … continue reading

Pregnancy Weight Gain: How much can I expect to gain and does it matter?

In a society where a lot of emphasis is placed on a woman’s looks and appearances, it’s no wonder that weight gain during pregnancy is such a touchy subject. Prenatal weight gain may be one of the most (if not THE MOST) sensitive topics around … continue reading

Vitamin D & Pregnancy

Vitamin D and Pregnancy: Why it matters, why deficiency is common, and how to ensure you’re getting enough Many people are familiar with the role of vitamin D in bone health, but the function of this nutrient extends far beyond this. During pregnancy, vitamin D … continue reading