Introduction

The internet is full of advice about what to eat, drink, and avoid when you are expecting. Some tips are accurate, while others are outdated myths that can make the experience more stressful than necessary. This guide clarifies common dietary myths in pregnancy and replaces them with trustworthy, science-based advice. You will discover the truth about caffeine, fish, unpasteurised foods, cravings, artificial sweeteners, and more. We also cover balanced plates, special dietary needs, and when to seek help. Consider this your practical, evidence-based handbook to eating confidently and safely during pregnancy.

Myth 1 — “Eating for Two” Means Doubling Your Calories

Small changes in calories are needed, but nutrient quality matters far more.

What Your Body Actually Needs

Calorie increases are modest across pregnancy: none typically needed in the first trimester, a small increase in the 
second, and a little more in the third. Focus on fibre, protein, calcium, iron, iodine, choline, folate, and omega-3 DHA 
to support healthy growth and energy.

Healthy Weight Gain Ranges

Recommended pregnancy weight gain varies based on your starting BMI, and your clinician may tailor this. If ongoing 
nausea or poor intake continues beyond two weeks, consult a doctor online with Apollo24|7 for support.

Example “Balanced Plate” (H4)

• Half plate: non-starchy vegetables
• Quarter plate: whole grains or starchy vegetables
• Quarter plate: quality protein (eggs, legumes, poultry, fish)
• Include dairy or a fortified alternative plus healthy fats

Myth 2 — “No Coffee Allowed”: Caffeine, Tea, and Energy Drinks

Moderate caffeine can be safe; the key is tracking your intake.

Coffee and Tea Limits

Most guidelines consider up to 200 mg caffeine per day safe during pregnancy. Coffee, tea, chocolate, fizzy drinks, and 
some medications all contribute, so a daily tally helps prevent sleep issues or palpitations.

Energy Drinks and Herbal Stimulants

Energy drinks are discouraged due to stimulant content and unclear labelling. Some herbal teas are appropriate, while 
others should be avoided. Stick with pregnancy-friendly options like ginger or peppermint in moderation. If palpitations 
persist, consult a doctor online with Apollo24|7.

Myth 3 — “Avoid All Fish”: Mercury vs Omega-3 Benefits

The right fish offers vital nutrients for your baby’s brain and eyes.

Why Fish Matters

Fish provides high-quality protein, iodine, selenium, vitamin D, and DHA. Aim for 2–3 servings of low-mercury fish 
each week.

Low-Mercury Choices and What to Avoid

Choose salmon, sardines, trout, anchovies, cod, tilapia, prawns, and pollock. Limit or avoid high-mercury types such as 
shark, swordfish, king mackerel, and bigeye tuna. Plant-based eaters may choose algae-derived DHA supplements.

Sushi Safety

Raw sushi carries small but real infection risks. Opt for cooked seafood rolls, vegetarian rolls, or tempura instead when 
dining out.

Myth 4 — “Fresh Equals Safe”: Raw, Unpasteurised, and Deli Meat Risks

Food safety matters because pregnancy increases infection vulnerability.

Understanding Listeria

Listeria can grow even at fridge temperatures and may lead to serious complications. Awareness of high-risk foods 
greatly reduces concern.

Cheese, Milk, and Deli Meats

Choose only pasteurised dairy products. Heat deli meats and smoked fish to steaming hot before eating. Avoid 
refrigerated pâtés or spreads unless they are shelf-stable.

Eggs and Sprouts

Ensure eggs are cooked until yolks and whites are firm. Avoid raw sprouts; cooked versions are safer.

Myth 5 — “Natural Means Safe”: Supplements, Herbs, and Sweeteners

Natural does not always mean harmless — especially when pregnant.

Essentials That Matter

A prenatal supplement with folic acid is recommended for everyone. Iron, iodine, vitamin D, and choline are also 
important for maternal and fetal health. If fatigue or pica develops, tests like iron levels may be required. Apollo24|7 
offers home sample collection if your clinician suggests checks.

Herbs and Teas

Some herbs may affect hormones or the uterus. Use well-known pregnancy-safe teas in moderation and avoid 
medicinal-strength herbs unless approved by your healthcare provider.

Artificial Sweeteners

Most sweeteners, like aspartame, sucralose, and stevia, are generally considered safe in moderate amounts during 
pregnancy. Prioritise whole foods whenever possible.

Myth 6 — “Cravings Mean Your Body Knows Best”

Cravings are common but do not always reflect nutritional needs.

Cravings and Pica

Balance treats with fibre and protein. Cravings for non-foods such as dirt, clay, or laundry starch (pica) can indicate 
deficiencies — speak to a clinician and consider iron studies.

Nausea, Heartburn, and Constipation — A Diet That Helps

Small, frequent meals, ginger for nausea, and a high-fibre diet can help manage common pregnancy discomforts. If 
vomiting prevents fluid retention for 24 hours, seek prompt medical care.

Spicy Food, Pineapple, and Papaya

Spicy food is safe but may worsen heartburn. Ripe papaya is fine; avoid unripe papaya. Pineapple does not induce 
labour in normal food quantities.

Special Diets and Conditions

Different lifestyles and health needs require tailored nutrition planning.

Vegetarian and Vegan Pregnancy

Well-planned plant-based diets are safe with attention to vitamin B12, iodine, iron, omega-3 DHA, and choline. 
Consider fortified foods and supplements.

Gestational Diabetes and Myths

Balanced carbohydrate intake spread across meals is key. Avoid restrictive low-carb or ketogenic diets. If blood glucose 
remains high despite dietary changes, book an online appointment with Apollo24|7.

Cultural Foods, Safely

Most cultural dishes can remain on the menu with safe preparation: fully cooked meats and eggs, pasteurised dairy, and 
low-mercury fish choices.

Food Safety That Matters Day-to-Day

Daily hygiene practices significantly reduce foodborne illness risks.

Fridge, Leftovers, and Reheating

Keep cold foods cold and hot foods hot. Use shallow containers and consume leftovers within a few days.

Dining Out and Travel

Choose reputable establishments, avoid buffets, and check food is fully cooked. Pack safe snacks while travelling.

Water and Hand Hygiene

Wash hands frequently, rinse produce, and ensure drinking water is safe.

Building a Balanced Pregnancy Plate

A structured approach supports both energy and micronutrient needs.

Simple Template

Half vegetables and fruit, a quarter whole grains, and a quarter protein, with dairy or fortified alternatives and healthy 
fats. Drink 2–3 litres of water daily as tolerated.

Sample One-Day Menu

A practical plan including eggs, legumes, vegetables, salmon, whole grains, berries, and milk or fortified alternatives 
meets key nutrients.

Budget-Friendly Ideas

Frozen vegetables, canned fish, store brands, and batch cooking help reduce food costs.

When to Get Help and Which Tests to Consider

Professional support helps keep you and your baby well.

Red Flags

Persistent vomiting, dehydration, fever, rapid weight change, pica, or severe constipation warrant prompt care. If 
symptoms persist beyond two weeks, consult a doctor online with Apollo24|7.

Professional Support

Dietitians guide personalised plans for GDM, vegan diets, allergies, or cultural preferences. Apollo24|7 enables both 
online and in-clinic appointments.

Useful Tests

Your clinician may recommend blood tests for anaemia, vitamin D deficiency, thyroid issues, or gestational diabetes, 
all available through home collection if advised.

Conclusion

Sorting fact from fiction helps reduce anxiety during pregnancy. The essentials are simple: gradual calorie increases, nutrient-dense meals, safe caffeine levels, sensible seafood choices, and consistent food hygiene. A good prenatal supplement plus balanced eating supports you and your baby. When uncertainty arises, rely on credible healthcare guidance. With practical knowledge and the right support, you can confidently nourish yourself throughout pregnancy.

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