Prenatal Nutrition Q&A with Olivia, Registered Dietician
Last week, Utah Prenatal Yoga hosted a live Prenatal Nutrition Q&A with Olivia Hansen, a Registered Dietitian who specializes in women’s health. The conversation focused on practical, real-life strategies for how to optimize nutrition during pregnancy and understanding how nutritional needs change throughout each trimester. If you missed the event, here’s an overview of what we covered, as well as a preview of what’s coming next!
Meet Olivia, Registered Dietitian
Olivia shared her journey from accounting into nutrition, inspired by her own pregnancies and a growing passion for women’s health. She now works with clients navigating pregnancy, postpartum, fertility, PCOS, and peri/menopause, blending research and real-life practicality. 
You can connect with Olivia on her website and on her Instagram at @wildlynourishedrd
Choosing and Using Prenatal Supplements
Participants asked thoughtful questions about prenatals, magnesium, calcium, iron, and how supplements interact with one another. Olivia explained that quality matters, and different prenatals supply varying levels of essential nutrients. (Olivia and Alicia both like Needed and Seeking Health products!) Olivia discussed the importance of continuing prenatals into postpartum for at least six months- which was info many attendees had not heard before.
Other supplement suggestions addressed: Iron absorption tips (such as pairing with vitamin C and avoiding calcium at the same time) were especially helpful for those managing anemia. Magnesium is an important nutrient! Check to see how much is in your prenatal vitamin and if you are adding a stand alone magnesium supplement make sure it’s the correct form!
Some supplements should not be taken together and some should be taken at specific times of the day. Make sure you look up the specific products you use to space and time them effectively.
What to Know About Omega Threes
Omega threes play a major role in fetal brain and vision development. Attendees were curious about food sources, supplements, and whether omega threes influence the strength of membranes late in pregnancy. While research is limited, Olivia emphasized their overall importance and shared plant-based sources like flax and chia seeds for those who avoid fish. 
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Heartburn Strategies for the Third Trimester
Heartburn was a big topic for those nearing the end of pregnancy. Olivia offered several strategies: smaller meals, giving more time between eating and bedtime, reducing liquids at meals, elevating the head during sleep, and noticing personal trigger foods. She also explained why apple cider vinegar or papaya enzymes may help some people. 
Building a Balanced Plate
Olivia shared simple, realistic ways to support nutrient needs throughout pregnancy:
Prioritize whole foods
Include protein at meals
Use healthy fats for satiety and flavor
Add non-starchy and starchy vegetables for fiber and energy
Listen to hunger cues, especially as caloric needs increase in the second and third trimester
Even though total calories don’t rise dramatically, vitamin and mineral needs do, making nutrient density especially valuable. 
Hydration Made Easier
A target of around 100 ounces of fluids per day was discussed, though this includes water, herbal teas, electrolytes, soups, and hydrating foods. Hydration supports digestion, reduces muscle cramps and headaches, and plays a major role in milk production postpartum. The tip that resonated with many attendees: front-loading hydration earlier in the day to avoid nighttime bathroom trips. 
Questions about the use of red raspberry leaf tea and date consumption in late pregnancy were addressed: Resources for data on safety and efficacy were provided to the attendees in the live session.
This is only a short summary of our session with Olivia! Those who attended the session received a detailed review as well as some of Olivia’s charts, infographics and more substantial resources- like links to studies and publications.
A Look Ahead: Postpartum Nutrition. Join us next time!
Olivia will join us again for our next Ask an Expert session, when we will focus on postpartum nutrition. Topics will include breastfeeding needs, food and supplements that transfer through breast milk, postpartum calorie changes, electrolytes, supplements in general, and practical snack ideas for the early weeks. If you’re pregnant, planning ahead for postpartum, or simply want expert support for nourishing your body, we’d love to have you join us! The event is free to attend but registration is required to save your spot. Click here to register.
And for those of you who are beyond the birthing years: Olivia will be leading a discussion about Nutrition During Perimenopause!! Coming up in early 2026…
Keep an eye on our announcements for dates and registration details, you can also check out the current class/event schedule here.
