Eating for Two? 15 Pregnancy Nutrition Myths That Need to Die
Eating for Two? 15 Pregnancy Nutrition Myths That Need to Die
"You're eating for two now!" my aunt announced as she loaded a second slice of cake onto my plate. Ma'am, the "second person" is the size of a raspberry and needs approximately 0 extra calories in the first trimester.
Pregnancy nutrition advice is a minefield of outdated wisdom, anxious over-restrictions, and straight-up nonsense. Let's bust the myths and get to what actually matters.
The Big Lies About Pregnancy Eating
Myth #1: "Eating for Two" Means Double the Food
The Truth: You need about 0 extra calories in the first trimester, 340 extra in the second, and 450 extra in the third. That's one extra snack, not a second dinner.
| Trimester | Extra Calories Needed | What That Looks Like |
|---|---|---|
| First (weeks 1-12) | 0 | Nothing extra needed |
| Second (weeks 13-26) | 340 cal/day | Apple + 2 tbsp peanut butter |
| Third (weeks 27-40) | 450 cal/day | Greek yogurt parfait with granola |
Myth #2: No Coffee Allowed
The Truth: Up to 200mg of caffeine daily is considered safe. That's one 12oz cup of coffee or two cups of tea. You don't have to quit—just moderate.
Myth #3: All Sushi Is Forbidden
The Truth: Raw fish is the concern, not sushi itself. Cooked sushi (shrimp tempura roll, eel, crab) is totally fine. And the actual risk from raw fish in reputable restaurants in the US is extremely low—many OBs in Japan (where sushi is everywhere) don't restrict it at all.
Myth #4: Deli Meat Will Give You Listeria
The Truth: Listeria risk is real but RARE (about 1,600 cases per year in the entire US population). If you're worried, heat deli meat until steaming. Or accept the very small risk like you accept the risk of driving a car. Your choice.
Myth #5: Avoid All Fish Because Mercury
The Truth: Fish is BENEFICIAL during pregnancy—omega-3s support baby's brain development. Just avoid high-mercury fish (shark, swordfish, king mackerel, tilefish). Salmon, shrimp, cod, and tilapia are all great choices. Aim for 2-3 servings per week.
More Myths That Need to Go
Myth #6: You Must Eat Organic Everything
The Truth: Eating fruits and vegetables matters more than whether they're organic. Wash produce well. Don't let organic anxiety stop you from eating a banana.
Myth #7: No Soft Cheese
The Truth: Unpasteurized soft cheese is the issue. In the US, almost all cheese in grocery stores is pasteurized—including brie, feta, and goat cheese. Check the label. If it says pasteurized, enjoy.
Myth #8: Spicy Food Harms the Baby
The Truth: Spicy food does nothing to your baby. It might give you heartburn, but the baby is fine. Babies in cultures with spicy cuisines develop just fine.
Myth #9: You Can't Have Any Alcohol
The Truth: Heavy drinking is clearly harmful. Light, occasional drinking in later pregnancy hasn't shown definitive harm in research. BUT we don't know a "safe" amount, so most doctors recommend none. It's your risk assessment to make with your provider.
Myth #10: Cravings Mean You Need That Nutrient
The Truth: Craving pickles doesn't mean you need sodium. Craving ice cream doesn't mean you need calcium. Cravings are mostly hormonal and psychological. Some are fine to indulge; some should be moderated.
What Actually Matters for Nutrition
The Real Priority List:
- Folate/Folic Acid: 600mcg daily. Crucial for neural tube development. Prenatal vitamin should cover this.
- Iron: 27mg daily. Blood volume nearly doubles during pregnancy. Meat, beans, spinach, fortified cereals.
- Calcium: 1,000mg daily. Baby building bones. Dairy, fortified plant milk, leafy greens.
- Omega-3s (DHA): 200-300mg daily. Baby's brain development. Fish or algae supplements.
- Protein: 75-100g daily. Building baby tissues. Meat, eggs, beans, dairy, tofu.
- Vitamin D: 600 IU daily. Bone health. Sunlight, fortified foods, supplements.
The "Good Enough" Pregnancy Diet
- Take your prenatal vitamin daily (covers gaps)
- Eat protein at most meals
- Include fruits and vegetables when you can
- Stay hydrated (aim for 8-10 glasses water)
- Eat what sounds appealing when nauseous (survival mode counts)
- Don't beat yourself up over imperfect eating days
First Trimester Survival Eating
If you're in the nausea phase, throw all food rules out the window. The goal is just to eat SOMETHING.
Foods That Often Work:
- Plain crackers or toast
- Cold foods (less smell)
- Ginger (tea, candies, ginger ale)
- Sour foods (lemonade, citrus)
- Small frequent meals
- Whatever sounds tolerable right now
Permission Granted:
If you survived the first trimester on saltines and lemonade, your baby is fine. Babies are excellent parasites—they take what they need. Your prenatal vitamin fills gaps. You can optimize nutrition in the second trimester when food sounds appealing again.
The Bottom Line
Remember This:
Pregnancy nutrition doesn't need to be perfect. It needs to be adequate. Take your prenatal, eat regular meals with some variety, stay hydrated, and stop Googling every ingredient in your lunch.
Generations of healthy babies have been born to mothers who didn't overthink every bite. You can eat the sushi (cooked). You can have the coffee (one cup). You can relax.
