Expert Q+A With Perinatal Dietitian Rachelle Mallik, MA, RD, LDN

Today we had the to chance to speak with Rachelle Mallik, MA, RD, LDN about her work as “The Food Therapist”.

Can you talk a bit about your business and offering to moms? 

My business The Food Therapist provides weight-inclusive, evidence-informed nutrition counseling for folks at any stage in their reproductive years. I support postpartum and breastfeeding moms by helping them understand their nutrition needs during this unique time and more importantly how to put that information into practice. We set goals to help them meet their nutrient needs and identify and address barriers (e.g. trying to prepare meals with a fussy newborn, lack of support, food intolerances or allergies, etc). My non-diet approach emphasizes tuning in to your body’s needs, eating enough and promoting a healthy relationship with food. This is especially helpful as moms navigate postpartum body changes and the shift to motherhood.

How did your own pregnancies affect your outlook on perinatal nutrition? 

I became even more empathetic than I already was! I experienced many of the same things my clients do, nutrition-related and otherwise, including intense aversions and cravings, morning sickness and nausea for 12+ weeks, GI issues, difficulty tolerating various prenatal vitamins, fatigue and lack of energy for physical activity in the first trimester. 

During my second pregnancy I realized the additional challenge of having to manage those issues while taking care of a toddler. Gone were the days of eating a popsicle for dinner while laying on the couch. I also had a C-section with my first and an unmedicated VBAC for my second, which gave me perspective on how recovery can vary between births.

What are three simple things new and expecting moms can do now to improve their overall nutrition. 

1. Listen to and honor your hunger cues - this generally means eating every few hours throughout the day. Skipping meals often means missing out on important nutrients for you and baby. You likely need to eat more frequently in the latter stages of pregnancy, and you may find you’re even hungrier when you’re breastfeeding. 

2. Try using the plate method for meal planning - this includes filling half the plate with fruits and/or veggies, a quarter of the plate with (mostly) whole grains and the other quarter with protein-rich foods. It’s a simplified way to get adequate nutrition and can be modified for individual preferences or dietary needs. 

3. Don’t avoid food groups unnecessarily - work with a dietitian if needed to identify and manage intolerances or sensitivities and help you eat a balanced diet that supports your overall health. 

Can you share a few “health promoting behaviors” new and expecting moms can begin today? 

There are various types of health promoting behaviors, including ones related to diet, physical activity, sleep, smoking, alcohol intake, etc. Here are a few nutrition-specific health promoting behaviors to get started: 

1. Include carbohydrates, protein and fat in most meals and snacks to help meet your energy and macronutrient needs (this is similar to the plate method). This can also help you feel more satisfied so you’re not snacking all day long. For example, rather than just having a string cheese or a handful of baby carrots - pair them up! And maybe add in some whole grain crackers depending on your hunger level. 

2. Eat naturally fiber-rich foods daily including fruits, vegetables, whole grains, beans, lentils, nuts and seeds. 

3.. Add variety - you don’t have to eat completely different foods every day but try increasing variety by having a different kind of grain, bean, nut, fruit or vegetable. While overall nutrients are generally similar within these categories, vitamins and minerals can vary along with taste and texture. 

You describe your focus on nutrition as a "preventative measure" for better health. Can you talk a bit more about this approach? And what this looks like for women? 

Nutrition as a “preventive measure” means not waiting until something goes wrong or a diagnosis before engaging in health-promoting behaviors. Nutrition therapy can be used to help prevent as well as to manage disease, such as gestational diabetes. (I also think it’s important to note that nutrition and other modifiable behaviors are pieces of the puzzle, not 100% of prevention or treatment. You could “do everything right” and still get GDM, for example, or have difficulty conceiving or have a baby with food allergies.)

What would you say is the most significant benefit to working directly with a perinatal nutrition expert?

The benefits of working directly with a dietitian who specializes in perinatal nutrition are getting personalized care from someone who understands your needs and that stage of life, including nutrition needs and common challenges. Also working with a dietitian one-on-one is a therapeutic relationship that differs from just getting nutrition education. We are here for guidance, support and to help you navigate the nutrition-related challenges of fertility, pregnancy and postpartum. 

How do you adjust your guidance on an individual level?

Every client I see comes to me with their own history - their habits, lifestyle, genetics and family history, medical history, which may include an eating disorder, food preferences, relationship with food, movement and their body. I want my clients to feel comfortable, supported and not judged in sessions as we work towards goals that are achievable and accessible to them.

What is your number one nutrition tip for all soon-to-be or new moms reading this article? 

Eat to nourish your body (and growing baby) rather than to change the size or shape of it. 

Can you share your go to foods for pregnancy? For postpartum? 

Oh I have lots! I would recommend the following for both pregnancy and postpartum, but how I suggest eating them may vary. For example, addressing nausea and aversions in the first trimester or when you only have one free hand to eat with postpartum. 

• Low-mercury fish & seafood - for protein, omega-3s and various other nutrients depending on the type; salmon isn’t the only fish in the sea ;)

• Fruit - whatever people enjoy but berries and kiwis are some of my top picks for fiber; apples and bananas are great for portability and eating with one hand 

• Oats - carbs for energy and soluble fiber to support normal BMs; versatile ingredient in overnights oats, granola, energy balls, blender muffins

• Nuts & peanuts - energy and nutrient-dense (i.e. filling and nutritious!); portable and shelf-stable

• Tofu - good protein source especially for vegetarian or vegan moms; very easy to prepare when using seasoned/ready-to-eat tofu versions

• Whole eggs - excellent source of choline plus protein; versatile and quick-cooking

• Kefir or yogurt - protein, calcium, probiotics! I like to pair either with granola and fruit or blend in a smoothie

• Dark chocolate (60-70%) - besides being delicious, dark chocolate provides iron, magnesium and antioxidants

Thank you again to Rachelle for taking the time to speak with The Chicago New Moms Group. Check out Rachelle and The Food Therapist at rachellemallik.com