Pregnancy is one of the most special times in a woman’s life, but it also seems to come with endless advice (and plenty of myths) about what you should or shouldn’t eat. From well-meaning family members to outdated internet articles, the flood of information can be confusing and sometimes even harmful.
As a midwife and mom, I want to set the record straight on a few common nutrition myths I hear all the time in clinic.
Myth #1: “Enjoy eating for two!”
One of the most common (and misleading) things pregnant women hear is that they need to double their portions. In reality, your nutritional needs do increase, but not nearly as much as this phrase suggests.
The truth: In most pregnancies, you only need about 300 extra calories a day in the second and third trimesters, which amounts to a yogurt with fruit, or a handful of nuts and cheese. It’s more about quality, not quantity.
Myth #2: “You can’t eat fish.”
Fish often gets a bad reputation during pregnancy, due to mercury and contamination concerns. While it’s true that certain high-mercury fish (like shark, swordfish, or king mackerel) should be avoided, many types of fish are not only safe but actually very beneficial.
The truth: Low-mercury fish like salmon, sardines, trout, and shrimp are excellent sources of protein and omega-3 fatty acids, which support your baby’s brain and eye development. Also, be sure to source your fish from high-quality sources… no gas station sushi, please!
Myth #3: “If you are craving _____, you should definitely indulge!”
This one is a partial myth. Cravings are often a sign of a nutritional deficiency. So, if you’re craving sugar, your body is asking for more protein. Cravings can also be driven by hormonal changes and emotional comfort.
The truth: Cravings are normal, but they don’t always equal nutritional wisdom. It's okay to have the occasional "sweet treat," but you shouldn't be looking for a dessert any time you are craving sugar. Listen to your body with balance, and aim to meet your needs through whole, nutrient-dense foods.
Myth #4: “It's just an herbal tea, it's probably safe.”
Pregnant moms often turn to tea for comfort, but not all herbs are safe during pregnancy. Some, like certain detox or “diet” teas, may contain ingredients that stimulate the uterus or affect your digestion in unsafe ways.
The truth: Herbal teas can be a wonderful support in pregnancy, but choose wisely. Blends like red raspberry leaf, nettle, and alfalfa (like in my NORA Tisane) are nourishing options, while others should be avoided. Always check with your provider before adding new herbs to your routine.
Myth #5: “You can’t have caffeine.”
Good news for coffee lovers: you don’t have to give it up completely. The concern with caffeine is excessive amounts, which can affect both mother and baby.
The truth: Most guidelines say up to 200 mg of caffeine per day (about one 12-oz cup of coffee) is safe in pregnancy. If you love your morning cup, enjoy it, just be mindful of portion sizes and hidden caffeine sources like sodas or energy drinks.
Final Thoughts
Pregnancy nutrition doesn’t have to feel overwhelming. The key is balance, variety, and choosing foods that make you feel nourished and energized. My best advice? Focus on whole foods, stay hydrated, and give yourself grace.
You’re growing a human, and that’s more than enough.
Blessings,
Carley