Pregnancy is a very crucial phase in a woman’s life and therefore it is important to maintain a healthy lifestyle.
Various myths regarding pregnancy float around us and it can be detrimental to follow them blindly, especially when it comes to nutrition. In this article, we will be debunking some of the most common pregnancy nutrition myths that can harm the health of both the mother and the baby.
Myth 1: You should eat for two
A lot of people believe that during pregnancy a woman needs to eat twice as much for the baby’s growth. However, this is not true.
According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women only need an extra 340 to 450 additional calories per day in the second and third trimesters. Consuming excessive calories can lead to unwanted weight gain, which can be difficult to lose after delivery.
Myth 2: Avoid seafood during pregnancy
It is commonly believed that seafood is a big no-no during pregnancy, but it’s not entirely true. Seafood is an excellent source of omega-3 fatty acids, which are essential for the baby’s brain and eye development.
Pregnant women can safely consume up to 12 ounces of low-mercury seafood per week. Fish such as salmon, shrimp, catfish, and trout are all great choices. However, it is important to avoid high-mercury seafood such as swordfish, king mackerel, and tilefish.
Myth 3: Avoid all types of cheese during pregnancy
Cheese is a great source of protein and calcium, but it is important to choose the right type of cheese during pregnancy.
Soft and mold-ripened cheeses like brie, camembert, and blue cheese should be avoided as they can contain listeria bacteria which can cause miscarriage or stillbirth. However, other types of cheese like cheddar, mozzarella, and parmesan are safe to consume.
Myth 4: Pregnant women should not consume caffeine
Consuming caffeine during pregnancy is a highly debated topic. While it is true that high amounts of caffeine can cause dehydration and affect the baby’s heart rate, moderate amounts of caffeine are safe to consume.
The American College of Obstetricians and Gynecologists suggests that pregnant women should limit their caffeine intake to 200 milligrams per day which is equivalent to one 12-ounce cup of coffee.
Myth 5: Pregnancy cravings should be indulged
Pregnancy cravings are real, but that doesn’t mean one should indulge in all sorts of unhealthy foods. It is important to satisfy cravings in a healthy way by consuming fruits, vegetables, and whole-grain foods.
However, if a pregnant woman has a specific craving that cannot be fulfilled by healthier options, it is okay to indulge in moderation.
Myth 6: All herbal teas are safe during pregnancy
Herbal teas might seem like a healthy option but not all herbal teas are safe to consume during pregnancy. Some herbal teas like peppermint, ginger, and lemon balm are safe to consume in moderation.
However, other herbal teas like chamomile, nettle, and raspberry leaf should be avoided or consumed only after consulting with a health professional.
Myth 7: Pregnant women should avoid exercise
It is a common misconception that pregnant women should avoid exercise as it may harm the baby. However, exercise during pregnancy is beneficial for both the mother and the baby.
Exercising can help in maintaining a healthy weight, strengthening the muscles, and reducing the risk of gestational diabetes. Pregnant women should aim for 30 minutes of moderate exercise per day, but it is important to consult with a healthcare provider to know which exercises are safe during pregnancy.
Myth 8: Folic acid should only be taken during the first trimester
It is recommended that women start taking folic acid supplements three months before conception and continue taking them throughout the pregnancy.
Folic acid is essential for the early development of the baby’s brain and spinal cord, and it can also reduce the risk of birth defects. It is recommended that pregnant women consume 600 micrograms of folic acid per day.
Myth 9: Eating spicy food can cause a miscarriage
Spicy food cannot cause a miscarriage. However, it can lead to heartburn or indigestion, which can be uncomfortable during pregnancy. Pregnant women who have a sensitive digestive system should consume spicy foods in moderation.
Myth 10: Carrying high or low means a boy or girl
The way a pregnant woman carries her baby does not indicate the gender. It is simply the way the baby is positioned in the womb. The gender of the baby is determined by the DNA of the sperm that fertilizes the egg.
Conclusion
Pregnancy is a crucial time for a woman and her baby, and therefore it’s essential to follow a healthy lifestyle. There are several nutrition myths that have been debunked in this article.
It is important to consult with a healthcare provider to know which foods and exercises are safe to consume during pregnancy. By following a healthy diet, exercising regularly and getting proper prenatal care, a woman can ensure the health of her baby and herself.
