Pregnancy Nutrition Myths: What You Should Really Be Eating for Two

If you’re pregnant, chances are you’ve heard plenty of unsolicited advice about what to eat; some helpful, some questionable, and some downright confusing. From “you’re eating for two” to “no coffee allowed,” pregnancy nutrition myths have been around for generations. Let’s cut through the noise and talk about what science says about eating during pregnancy.

Myth 1: You Should Eat Twice as Much

This is one of the most common myths, and it’s misleading. While you are nourishing another human, it doesn’t mean doubling your portions.

The Truth:

• In the first trimester, your calorie needs don’t increase much at all.

• By the second trimester, you may need an additional 300–350 calories a day.

• In the third trimester, around 450 extra calories is typical.

Instead of focusing on quantity, focus on nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats.

Myth 2: Coffee Is Completely Off-Limits

Many people think coffee during pregnancy is dangerous, but moderation is key.

The Truth:

• Up to 200 mg of caffeine per day (about one 12-ounce cup of coffee) is considered safe for most pregnant women.

• Too much caffeine can increase the risk of low birth weight or miscarriage, so it’s important to limit; not completely cut, your intake.

Myth 3: You Can’t Eat Fish

Fish often gets a bad reputation during pregnancy due to concerns about mercury.

The Truth:

• Certain fish (like swordfish, king mackerel, and tilefish) should be avoided due to high mercury levels.

• Low-mercury fish such as salmon, sardines, and trout are safe and beneficial because they’re rich in omega-3 fatty acids that support brain development.

Myth 4: All Soft Cheeses Are Unsafe

You might have heard that you should completely avoid soft cheeses.

The Truth:

• Soft cheeses made from pasteurized milk are safe to eat.

• The concern is with unpasteurized (raw) cheese, which may contain harmful bacteria like listeria. Always check labels before eating.

Myth 5: Eating Spicy Foods Can Induce Labor

This one has been passed down like an old wives’ tale, but it doesn’t hold up scientifically.

The Truth:

• Spicy foods won’t trigger labor. They might, however, cause heartburn or discomfort, which is already common during pregnancy.

What You Should Focus On

 • Protein: Builds your baby’s tissues and organs.

 • Iron: Prevents anemia and supports oxygen delivery.

 • Folic Acid: Crucial for brain and spine development.

 • Calcium: Helps build strong bones and teeth.

 • Fiber: Eases digestion and prevents constipation.

Bottom Line

Pregnancy nutrition doesn’t have to be a maze of do’s and don’ts. Forget the outdated myths and focus on balanced, safe, and satisfying meals. Remember, you’re not eating for two adults; you’re eating smart for you and your baby.