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Pregnancy can be an exciting and overwhelming phase in your life. There is just so much to do before your little one arrives. And the most obvious stressor is planning out healthy meals for yourself and your baby. For most women pregnancy is somewhat of a nutritional wake up call. After all, everything you eat or don’t eat directly affects the development and wellbeing of your baby. So it’s understandable why you’d want to be as meticulous as possible. But keeping track of all the vitamins you need and what foods you should incorporate or avoid can get tricky with all the misinformation that encircles you. You’re bound to fall prey to some of these old wives tales about what not to eat which can lead to you exempting foods that you and your baby could benefit from. Before you accept everyone’s nutritional dos and don’ts as face value, it’s important to check if they are facts in order to ensure that you are eating right.
Here are 4 pregnancy food myths that you shouldn’t fall prey to:
1. Myth 1: You Are Eating For Two
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This is the most popular pregnancy food myth out there. We all know that pregnancy cravings are hard to resist and it would be so easy to cave in and binge on your favorite junk foods. But pregnancy is not an excuse to eat a double cheeseburger everyday. In fact, you don’t even need to think about eating for two until you’re well into your second trimester. That’s right, your growing baby doesn’t need any extra calories in your first trimester. However, your calorie intake will increase by 300 calories in your second trimester (1). But this isn’t a lot. Simply eating a serving of greek yogurt and a banana will cover it. In your third trimester, your calorie intake may increase to 500 calories. But again, nothing that justifies eating a box of donuts in one sitting. Don’t be anxious about eating too little. If keeping track of calories is too exhausting for you, follow your intuition. Check how hungry you are mid meal to assess if you really need all the food piled up on your plate. Your baby doesn’t need you to literally eat for two.
2. Myth 2: Skip Seafood
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This is one myth that’s probably got its hooks in you. But did you know that doctors actually advise pregnant and breastfeeding women to eat at least 2 to 3 servings of fish per week? Eating undercooked or raw fish like sushi may be off the table, but well cooked seafood is very good for you. They contain omega 3 fatty acids and protein which are good for your baby’s overall development (2). Fish like tuna and salmon are especially good options for DHA and omega 3 intake. Recommendations to avoid eating fish were originally based on the fear of consuming too much mercury. But this only applies to very large fish, such as, shark, swordfish, king mackerel, orange roughy, tilefish and bigeye tuna.
3. Myth 3: Eating Meat Is A Must
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Don’t worry vegans and vegetarians, we’ve got good news! You can still meet your protein, vitamin and mineral requirements without consuming meat. You’ll just have to source them out from a variety of different food groups instead. But being on a plant-based diet is safe and healthy during pregnancy (3). In fact, people from different cultures have been doing it for ages. Just look at vegetarians in India for inspiration. However, you will have to get a little creative in order to ensure that your baby gets all the nutrients they need. Substituting meat with yogurt, soy products , milk and eggs (if you’ll allow them) are a great place to start. But there are many veggie alternatives to look out for. Consult with your doctor to come up with a meal plan for each trimester. And take into account the amount of certain ingredients you need to eat in order to stay healthy. Going green is a great choice for you and your baby!
4. Myth 4: You Can’t Eat Out
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If you’re pregnant, eating out is still very much an option for you. You might have to be a little mindful and cautious while ordering your meal but this shouldn’t deter you from going out, meeting up with friends and family, and having a good time. Eating at a restaurant may seem daunting at first as you have little control over the ingredients or the way a dish is made, but there are ways around this. Simply ask your waiter to reheat any deli meat in your order. Some restaurants have a list of pregnancy approved foods for you to try. Or just eat vegetarian to be on the safer side. But with a little help from your friends who’ve had experience ordering while pregnant and some creative thinking, you can eat a healthy and safe meal while enjoying the ambiance of a restaurant. Besides, mama deserves a day out!
Pregnancy and food can seem confusing and overbearing at first, but it doesn’t have to be. Make a meal plan that you can stick to and give yourself the freedom to be a little flexible with your diet. Now that we’ve debunked these food myths for you, you can enjoy your meals at ease. Happy pregnancy!
