3 Pregnancy Nutrition Myths that We're Not Falling For

When I was pregnant with my first daughter, I remember feeling completely lost about what to eat.

Dr. Google told me to avoid raw fish, soft cheeses, deli meats. Then I was diagnosed with gestational diabetes, and suddenly my food choices felt even more limited.

My diet felt restricted, and honestly, I was HANGRY. (Ask my husband, he can confirm this). On top of the hunger, I was constantly worried I was doing something wrong - that I might hurt my baby without even realizing it.

Looking back, knowing what I know now, it's clear that so much of the nutrition advice I was given was outdated, oversimplified, or missing important context.

So let's clear up 3 common pregnancy nutrition myths - because this is the type of information that you deserve to know.

Myth #1: "I'm eating for two, so I should double my food intake."

Pregnancy may feel like a free pass to eat whatever you want, but that's not quite the case.

The truth is: You don't need double the food - you need double the nourishment.

Your calorie needs barely increase during pregnancy:

• Trimester 1: No extra calories needed

• Trimester 2: About 300 extra calories

• Trimester 3: About 450 extra calories

That's not a lot of extra food. For instance, if you were feeling snacky and ate a small bag of chips, that would pretty much cover the extras calories needed.

But here's what does increase significantly - Your nutrient needs.

Folate needs go up by 50% in trimester one. This is critical for your baby's neural tube development, which happens in the first trimester. You can get folate from leafy greens like spinach and kale, lentils, avocado, and asparagus.

Iron needs double in trimester two. Your body needs iron to transport oxygen to your baby for growth, organ development, and brain formation. Good sources include beef, chicken, tofu, and pumpkin seeds.

Iodine needs increase in trimester three. This nutrient supports your baby's thyroid function and is essential for cognitive and motor skill development. Find it in seaweed, fish, eggs, and dairy products.

That's why quality matters more than quantity when it comes to choosing the foods that will truly fuel you during pregnancy.

Myth #2: "Pregnancy discomforts are unavoidable."

Nausea. Heartburn. Constipation. Fatigue. We're told these symptoms are just part of the deal and to "tough it out." Everyone goes through it.

But here's the truth: You don't have to suffer.

Nutrition can be therapeutic, and there are simple strategies that can make a huge difference in how you feel day to day.

Here's a perfect example: My client Sarah was dealing with daily acid reflux. Her doctor prescribed medication, but it wasn't really helping. She mentioned it to me almost in passing, like it was just something she'd learned to deal with. Together, we implemented nutrition strategies focused on improving her digestion. We looked at what she was eating, when she was eating, and whether certain foods were triggering her symptoms. Within a week, her symptoms significantly improved.

So, really, you don't have to feel miserable during pregnancy. There are many ways to ease common complaints.

Myth #3: "As long as I take my prenatal, I'm covered."

This was the extent of nutrition advice I got from my doctor: "Take your prenatal, eat healthy, and you're good."

But here's the truth: Supplements support nutrition - they don't replace it.

Think of your prenatal as an insurance policy. It's there for the days when you're not eating your best, like when you're traveling, sick, or just exhausted and living on crackers. For those times, a prenatal is especially important.

But the real power comes from food, and what you're eating on a regular basis.

I'm not saying every day has to be perfect. I'm saying you need to know what types of foods are really giving you the nourishment you need in order to create a solid foundation.

Beyond that, many prenatal supplements are actually missing certain key nutrients , or they only include very low amounts. Research takes time to become common practice, so nutrients we know more about today might not be included in your prenatal unless the formulator is very up-to-date.

A good example of this is choline, which is critical for your baby's brain development and cognitive function. Most prenatals either don't include it or only contain about 15 mg, when you actually need around 700 mg per day during pregnancy. That's a huge gap.

This reinforces why a food-first approach is essential for meeting your nutrient needs and supporting a healthy pregnancy.

Knowledge is Power

If you're ready to take charge of your health and learn about which foods you should eat during pregnancy, check out the Mama Thrive coaching program. This is where we build a personalized nutrition plan that fits your specific needs.