Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition

Prenatal nutrition can be confusing.
A lot of the advice you’ve been given about what to eat in pregnancy (or what not to eat) is well-meaning, but frankly outdated or not evidence-based.
In Real Food for Pregnancy, you’ll get clear answers on what to eat and why—supported by a comprehensive review of the scientific literature. This book cites over 930 scientific studies and has become a course textbook in midwifery and nutrition programs, with research that has influenced maternal nutrition guidance internationally.
Author and prenatal nutrition specialist Lily Nichols, RDN, CDE, takes a deep look at the science and uncovers a wide gap between conventional prenatal nutrition recommendations and the foods required for optimal health in pregnancy and for your baby’s development.
Key nutrients for your baby’s development are found in many of the foods conventional prenatal nutrition guidelines tell you to limit. In other words, if you strictly follow that advice, you may end up eating a nutrient-deficient diet instead of a nutrient-dense one.
Drawing on a comprehensive review of the scientific literature and her decades of clinical experience as a prenatal dietitian, Nichols explains which nutrients truly matter during pregnancy and which real foods provide them best.
But this book doesn’t just cover the science. Real Food for Pregnancy also includes pregnancy meal plans and recipes to help you put these real food principles into practice.
With Real Food for Pregnancy as your guide, you’ll feel confident choosing what to eat when pregnant to have a smooth, healthy pregnancy.
Inside, you’ll learn: How to optimize your pregnancy diet to support your baby’s development and long-term health as well as reduce your risk of pregnancy complications Where conventional prenatal nutrition advice falls short—and what the research actually shows for optimal macronutrient and micronutrient intake Nutrient-dense foods to prioritize during pregnancy (and which foods to limit or avoid) Evidence-based nutrition strategies for common pregnancy symptoms like nausea, heartburn, constipation, high blood pressure, and blood sugar imbalance A research-based look at gestational diabetes, including testing methods and real-food management strategies Key lab tests, supplements, and proactive steps to support a healthy pregnancy Guidance on safe prenatal exercise, stress and mental health during pregnancy, and reducing exposure to common environmental toxins Nutrition for the 4th trimester to support postpartum recovery and breastfeeding How to put the information into action with practical meal plans and simple real food recipes
Pregnancy is full of unknowns, but prenatal nutrition can stack the deck in your favor for a healthier pregnancy, smoother postpartum recovery, and an easier transition into motherhood. What you eat during these 9 months matters not only for you, but your baby's lifelong health as well. This book gives you the knowledge—and research—to make those choices with confidence.