Lily Nichols, a registered dietitian and nutritionist, discusses evidence-based prenatal nutrition. Topics include: best foods during pregnancy, protein intake, plant defense chemicals in our diet, healthy cravings, value of collagen, challenges of eating during pregnancy, benefits of organ meats, food safety concerns, and nutrition during pregnancy and breastfeeding.
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Quick takeaways
Proper prenatal nutrition requires nutrient-dense foods, including high-protein animal sources and plant-based options.
Adequate protein intake during pregnancy is crucial for blood sugar regulation and fetal growth.
Collagen and Colleen-rich foods are beneficial for supporting blood sugar regulation, inflammation control, and brain development during pregnancy.
Moderate consumption of liver, within recommended limits, provides essential nutrients and reduces the risk of vitamin A deficiency during pregnancy.
Deep dives
The Importance of Proper Prenatal Nutrition
Proper prenatal nutrition is essential for the cognitive and physical development of the baby, as well as the overall health of the mother. Lily Nichols, a registered dietitian nutritionist, emphasizes the need for nutrient-dense foods during pregnancy, especially those high in protein and micronutrients. Animal foods like meat, organs, eggs, and seafood are particularly rich in essential nutrients. However, plant-based sources like beans, legumes, nuts, seeds, and certain vegetables can also contribute to a healthy diet. It is important to meet the increased protein and nutrient requirements during pregnancy to support fetal growth and development.
The Importance of Protein for Blood Sugar Regulation and Growth
Protein intake is crucial for blood sugar regulation during pregnancy, as it helps stabilize insulin levels and reduce spikes and crashes in blood sugar. Adequate protein consumption is also necessary for proper fetal growth and development. However, research shows that many pregnant women fall below optimal protein intake levels. Protein-rich foods such as lean meats, eggs, fatty fish, and seafood are highly recommended. Plant-based protein sources like beans, legumes, and nuts can also be beneficial. Consuming sufficient protein while being mindful of individual preferences and dietary needs is vital for a healthy pregnancy.
Benefits of Collagen and Colleen During Pregnancy
Collagen is a valuable protein source during pregnancy, providing essential amino acids and supporting blood sugar regulation, inflammation control, and the expansion and contraction of blood vessels. Colleen, an important nutrient for cell differentiation and brain development, is also essential during pregnancy. Rich sources of collagen include bone broth, organ meats, and certain seafood. Colleen can be obtained from animal foods, such as liver and eggs, as well as plant sources like beans, legumes, nuts, seeds, and select vegetables. Supplementation with collagen and Colleen-rich foods is beneficial, particularly for individuals with limited dietary access to such sources.
Considerations and Myths Surrounding Liver and Vitamin A
Consuming liver during pregnancy can be beneficial due to its high nutrient content, including vitamin A. While concerns about excessive vitamin A intake exist, research suggests that moderate consumption of liver, within the recommended limits, is safe and provides essential nutrients. Vitamin A deficiency poses a greater risk to fetal development than excess vitamin A consumption, with various birth defects linked to inadequate vitamin A levels. To maintain a balanced intake, it is recommended to consume liver in moderate amounts, such as three to six ounces per week, and stay below the threshold of teratogenic levels (10,000 IUs of preformed vitamin A per day). Chicken liver is also a viable option, offering similar nutritional benefits as beef liver.
Nutrition during pregnancy and the importance of seafood
Consuming seafood, particularly fatty fish high in omega-3s like salmon and sardines, during pregnancy is associated with better brain development outcomes in babies. Seafood provides more than just omega-3s; it is also rich in essential nutrients like choline, vitamin D, calcium, glycine, B12, B6, iodine, and selenium. While concerns about mercury and other pollutants in seafood exist, the benefits of consuming seafood outweigh the risks, especially if lower-mercury options are chosen.
The impact of toxins on our health
Our planet is polluted, and toxins are present in many foods and the environment. However, living in constant fear of these toxins is not productive. Instead, focus on improving the body's ability to detoxify chemicals by consuming a nutrient-dense diet. Adequate protein intake is crucial, as it provides the building blocks for detoxification enzymes. Additionally, minerals like selenium and iron help offset the negative effects of heavy metals. Strive to maintain a resilient and healthy lifestyle, using dietary and lifestyle strategies to support your body's natural detoxification processes.
Postpartum recovery and the pressures on women
Postpartum recovery is a complex and transformative time for new mothers. It is important to prioritize nourishing yourself and giving your body time to heal and adjust. The pressure to quickly regain the pre-baby body can be overwhelming, but it is crucial to focus on adequate nutrition, including protein-rich foods, to support your recovery, hormone balance, and milk production. It is also essential to create a supportive environment where self-care, rest, and proper nourishment are prioritized, rather than succumbing to societal pressures.
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