Pregnancy is a joyous time for most women who are looking forward to starting a family. But as the first glow of pregnancy settles down, most women are faced with a barrage of advice from many quarters, mostly consisting of food recommendations. Eat this and your pregnancy will be safe; don’t eat this if you don’t want your baby harmed. These food recommendations are considered valid because they have been passed down the generations, but the fact is that most of them have no basis in science and are nothing but myths.
So, what happens when pregnant women are faced with these food and eating myths? The pregnancy joy is subdued and instead fear sets in. It is high time these pregnancy food myths are busted through and through so that pregnant women can go through a safe and happy pregnancy without unnecessary stress and fear setting in. Wondering what these myths are? Here’s a whole list of common pregnancy food and eating myths that need to be busted.
Video credit: YouTube/Whitney E RD
Myth 1: You need to eat for two
Studies show that “eating for two” is a big myth and only leads to unnecessary weight gain and related issues in pregnant women. No, you don’t need to double your calorie consumption right from the beginning of your pregnancy. Instead, a few extra calories should be consumed as per your trimesters to support the growing baby. According to the International Food Information Council (IFIC), during the first trimester, you can eat like you normally do; in the second trimester, increase your intake by 340 calories per day, and in the third trimester, aim for an increase of around 500 calories per day.
Also read: Diet tips that help with morning sickness
Myth 2: You should cut off caffeine completely
This common myth is perpetuated because caffeine does have negative effects when consumed in excess. While this is true, it is not true that pregnant women cannot have any caffeine at all. The IFIC says that that pregnant women metabolize caffeine more slowly, which is why their intake should be more regulated. This is also the reason why the American College of Obstetricians and Gynecologists (ACOG) say that pregnant women can safely consume 200mg of coffee per day, but no more than that. So, two small cups of coffee per day is fine.
Myth 3: You can’t have any seafood
Fish and seafood are great sources of high-quality protein, so ideally pregnant women should not stop having it. However, many believe pregnant women should avoid eating fish because it contains high levels of mercury and if you accidentally eat raw fish then your risk of salmonella infection also increases. However, the IFIC says that most fish varieties are safe for consumption. The only ones you should avoid for high mercury content are bigeye tuna, shark, tilefish, swordfish, marlin, orange roughy and king mackerel. This apart, raw fish consumption should be completely avoided.
Also read: Homemade energy drinks for pregnancy
Myth 4: You should avoid eating cheese
No, you don’t have to cut off all types of cheeses. The IFIC says that as long as you are not consuming unpasteurized cheeses or soft cheeses like brie, gorgonzola and camembert, you should be fine. These are the only types of chesses that are susceptible to listeriosis and other harmful bacteria that can harm pregnant women. Hard cheese varieties like parmesan, cheddar and romano are completely safe during pregnancy and cannot cause any foodborne illnesses.
Myth 5: You shouldn’t eat papaya, mango or pineapple
This myth is actually related to excessive consumption or improper consumption rather than anything else. Raw papayas contain a compound called papain and pineapple contains an enzyme called bromelain, which can cause uterine contractions that are similar to labour pain and contractions—leading to the misconception that eating papayas and pineapples during pregnancy can cause miscarriage. Mango is also considered to have similar compounds that trigger contractions and stomach upset. According to ACOG experts, eating ripe papayas and limiting your mango and pineapple consumption are enough to ensure that no such issue happens. If you do feel worried, avoid eating these fruits during your first trimester, but you can eat both safely in limited amounts during the rest of your pregnancy.
Myth 6: You should cut off milk and nuts
This one is a purely anecdotal myth! While many children are diagnosed at a young age as being lactose intolerant, and yes, food allergies associated with nuts and eggs are quite common, the fact remains that these cannot be avoided if a pregnant woman stops consuming milk and nuts! Developing food allergies is dependent on a number of factors and there is no evidence to support that a mother who consumes milk and nuts passes down allergies to children. Instead, both milk and nuts are great sources of nutrition that pregnant women should consume.
Myth 7: You can’t eat any spicy food
Many people wrongly believe that eating spicy foods can cause miscarriages. Others also believe that if a pregnant woman eats spicy food then her baby’s eyes are harmed in the womb itself. These are myths and absolutely untrue. According to the UK’s National Childbirth Trust (NCT), the only valid reason to avoid spicy food is if you are suffering from indigestion or heartburn. If you are suffering from these issues then it is best to avoid spicy food during pregnancy, but you will only get relief after consulting your doctor about improving your digestion.
Myth 8: Your cravings can dictate the gender of the baby
Cravings are usually a sign of what your body needs, and many believe that pregnant women have excessive cravings for certain foods. While this may be true, your cravings cannot determine the gender of your baby. Many people believe that pregnant women who crave salty foods are carrying a baby boy, while those craving sugary foods are carrying girls. But the NCT says that these can in no way predict the gender of your child. Only an ultrasonography can, and using any methods of gender determination in India is completely illegal and a punishable offence.