When you’re expecting, it seems like everyone has advice about what you should and shouldn’t eat. From old wives’ tales to well-meaning social media posts, it can be hard to know what’s fact and what’s fiction. One minute, someone says you can’t have a single sip of coffee. The next, you’re told sushi is totally safe. So what’s the truth?
Myth #1: You Can’t Have Any Caffeine During Pregnancy
You don’t have to give up coffee completely, despite what you may have heard. The key is moderation. High levels of caffeine can increase the risk of miscarriage and low birth weight, but moderate consumption is generally considered safe.
What the research says:
Most guidelines, including those from the American College of Obstetricians and Gynecologists, agree that up to 200 milligrams of caffeine per day is safe during pregnancy. That’s roughly:
- One 12-ounce cup of coffee
- Two 6-ounce cups of tea
- One small latte or espresso drink
What to watch:
Remember, caffeine is also found in soda, energy drinks, and chocolate. If you’re a heavy coffee drinker, consider slowly cutting back. And if caffeine makes you feel jittery or disrupts your sleep, it’s fine to skip it altogether.
Myth #2: Deli Meat and Soft Cheeses Are Off-Limits
This one is partly true, but it’s more about how these foods are prepared and handled than the food itself.
Why it matters:
Deli meats and soft cheeses can carry Listeria, a type of bacteria that can lead to serious infection during pregnancy. While Listeria infection is rare, it’s more likely to affect pregnant women, and the risks to the baby can be serious.
What’s safe:
- You can eat deli meat if it’s heated to steaming hot (165°F) before serving.
- Soft cheeses like feta, Brie, or blue cheese are safe if they’re made with pasteurized milk. Check the label to be sure, and make sure to eat soon after opening and to store them properly.
When in doubt, heat it up or opt for other protein-rich options like grilled chicken, eggs, or hummus.
Myth #3: You Have to Eat for Two
This is one of the most common (and misleading) pieces of advice pregnant women hear. While your nutritional needs do increase, pregnancy doesn’t mean doubling your calories.
What’s actually needed:
- First trimester: No extra calories are typically needed.
- Second trimester: You may need about 300 to 350 extra calories per day.
- Third trimester: This increases slightly to about 450 extra calories per day.
Instead of eating double portions, focus on eating nutrient-dense foods that support your baby’s growth: think lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables.
Myth #4: All Seafood Is Unsafe
Seafood is often misunderstood during pregnancy. Some women avoid it completely, fearing mercury exposure, but this can mean missing out on important nutrients like omega-3 fatty acids, which support fetal brain and eye development.
Safe seafood options:
You can safely eat up to 12 ounces per week of low-mercury fish, such as:
- Salmon
- Shrimp
- Tilapia
- Canned light tuna
- Catfish
Fish to avoid:
Stay away from high-mercury fish, including:
- King mackerel
- Shark
- Swordfish
- Tilefish
Also avoid raw or undercooked fish (including sushi), since it may carry harmful bacteria or parasites.
Myth #5: Cravings Are Your Body’s Way of Telling You What It Needs
Cravings are very real during pregnancy, but they don’t always reflect a nutritional need. Sometimes, they’re simply driven by hormone shifts, heightened sense of smell, or emotional comfort.
That said, some cravings can signal a deficiency:
- Craving ice or non-food items (a condition known as pica) may indicate iron deficiency.
- Intense fatigue, dizziness, or frequent headaches along with cravings could be worth mentioning to your provider.
If you find yourself craving mostly sweet, salty, or processed foods, it’s okay to indulge occasionally. Just balance those cravings with meals that nourish both you and your baby.
Myth #6: Spicy Foods Can Harm the Baby
Spicy foods might lead to heartburn, nausea, or indigestion, especially later in pregnancy, but they won’t harm your baby. Some cultures even eat spicy food throughout pregnancy with no issues at all.
If you enjoy heat in your meals and it doesn’t bother your stomach, there’s no reason to avoid it. If heartburn is a problem, try smaller meals, eat slowly, and avoid lying down right after eating.
Myth #7: You Should Avoid All Herbal Teas
While some herbal teas are safe, others may not be well-studied or may contain ingredients that are best avoided during pregnancy. Not all herbs are harmless just because they’re natural.
Generally safe herbal teas (in moderation):
- Ginger (can help with nausea)
- Peppermint (may ease bloating and indigestion)
- Rooibos (caffeine-free and rich in antioxidants)
Teas to avoid or limit:
- Licorice root
- Chamomile (in large amounts)
- Herbal blends that include unknown ingredients
Always read labels and ask your provider if you’re unsure about a specific tea.
What You Should Focus On Eating
Instead of fixating on what you can’t have, focus on what you can and should include in your daily meals.
Key nutrients for a healthy pregnancy include:
- Folic acid (leafy greens, fortified cereals)
- Iron (lean meats, beans, spinach)
- Calcium (dairy, almonds, fortified juices)
- Protein (chicken, eggs, lentils)
- Omega-3s (salmon, walnuts, chia seeds)
- Iodine (dairy, seafood, iodized salt)
A good prenatal vitamin helps fill in the gaps, but your daily diet still plays a big role in supporting your energy, immunity, and your baby’s development.
When to Talk to Your Provider
Every pregnancy is different, and so are your nutritional needs. It’s always a good idea to bring your questions to your OB/GYN, especially if you:
- Have a restricted diet (like vegetarian or gluten-free)
- Experience severe nausea or food aversions
- Have gestational diabetes or another medical condition
- Want to know if supplements or specific foods are safe
There’s no shortage of pregnancy food advice out there, but not all of it is accurate. By learning what’s really safe and staying informed, you can enjoy your meals without unnecessary worry.
You don’t have to navigate pregnancy nutrition alone. Our team is here to answer your questions, offer support, and help you feel confident in your choices every step of the way.
Schedule an appointment with My Obgyne today to talk with your provider about nutrition, cravings, and the best way to nourish your body during pregnancy.
