Nested Mama Bookshelf - A Review of Real Food for Pregnancy by Lily Nichols

Nichols, Lily. Real Food for Pregnancy: The science and wisdom of optimal prenatal nutrition. 2018.

In a nutshell: In Real Food for Pregnancy, Lily Nichols explores the confusing and often contradictory topic of prenatal nutrition. Taking an evidence-based approach, Nichols concludes that many conventional recommendations for eating during pregnancy do not correspond to what research suggests is best for optimal prenatal nutrition. Nichols then brings the research down to an approachable level, making concrete and manageable suggestions for modifying your diet during pregnancy.

My reaction: I love reading books that gather and work through the research, and Nichols certainly does that in this book. She also nicely includes highlighted statements and summary sections, so if you are more interested in her conclusions than how she gets there, you can get a nice handle on the material in a short amount of time.​ I especially enjoyed Chapter 4 where Nichols works through recommendations on lunch meat, alcohol and more. I also appreciated the balanced approach she takes when she notes that first-trimester nausea may make a diet overhaul unrealistic, but that it is something you can work toward as you feel able. And, she also shares that eating "real food" doesn't have to be all or nothing. As with so much in pregnancy and parenting, having the information you need to make the best choices for your family - even if those choices include small-scale changes in prenatal nutrition rather than following her advice to the letter - is what truly matters.

Some quotes of note:
"Part of listening to your body is recognizing when your food choices don't leave you feeling well and making a mindful choice to opt for a more nutritionally balanced option the next time you eat. Your body deserves nourishing foods and you deserve to enjoy your food. There is a place for these two things to coexist" (27).

"Calorie and macronutrient needs vary widely and there fore there's not a single meal plan that will work for all women" (82).

"When you ignore your hunger cues, you tend to ignore your fullness cues as well" (26).

My takeaway:
Real Food for Pregnancy gives you all the research with practical ways to apply it to your eating during pregnancy. While some nutrition books can load you with pressure, this one incorporates mindfulness and emphasizes that we are all different, making plenty of room for you to take what you need from the book without feeling completely overwhelmed. I'd recommend this book to anyone looking to trouble shoot their pregnancy nutrition or make changes preconception.

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Looking for more evidence-based info as you prepare for birth and baby? Nested Mama offers a full range of classes including childbirth education, breastfeeding, infant sleep education, and planning for postpartum.