Pregnancy Nutrition Myths Doctors Really Wish Women Would Stop Believing

Pregnancy is a time when advice flows freely—from well-meaning relatives, friends, and even strangers online. While some guidance is helpful, much of it is outdated, misleading, or simply a myth. According to experts, clinging to these myths can sometimes interfere with healthy pregnancy habits.

Dr. Renu Malik, Director at Malik Radix Healthcare, shares evidence-based insights to separate fact from fiction. Here’s what expectant mothers really need to know about pregnancy nutrition.

Myth 1: “Eating for Two” Means Double the Food

The idea that pregnancy requires eating for two is probably the most famous—and misleading—myth.

What experts say:
Dr. Malik points out that during the first trimester, most women don’t need extra calories. During the second trimester, an additional 340–350 calories per day is usually sufficient, rising to about 450 calories in the third trimester.

Practical advice: Focus on nutrient-dense foods rather than doubling portions. Include:

• Leafy greens
• Whole grains
• Lean proteins
• Legumes
• Healthy fats

Myth 2: Avoid All Seafood

Many women skip seafood entirely due to fears of mercury.

Reality check: Not all fish are dangerous. Low-mercury options like salmon, sardines, shrimp, canned light tuna, and catfish are safe and beneficial for fetal brain development. High-mercury fish such as swordfish and king mackerel should be avoided.

Dr. Malik emphasizes: “Seafood is not the enemy—mercury is. Two to three servings of low-mercury fish per week are recommended.”

Myth 3: You Must Quit Caffeine Completely

Complete avoidance of caffeine is unnecessary for most pregnancies.

Guidelines:

• Up to 200 mg per day (about 1–2 cups of coffee) is considered safe.
• Remember caffeine is also present in tea, chocolate, soft drinks, and some energy drinks.

Myth 4: Avoid Nuts to Prevent Allergies

Some believe that avoiding peanuts and nuts reduces the risk of childhood allergies.

Fact: No evidence supports this. In fact, nuts provide excellent protein and healthy fats, important for maternal nutrition. Unless the mother has a personal allergy, there’s no reason to eliminate them.

Myth 5: Ghee or Spicy Food Can Ease Labour

Many traditional beliefs claim ghee “lubricates the birth canal” or spicy food induces labour.

Scientific reality:

• Ghee is a calorie-dense saturated fat—no effect on labour.
• Spicy food may cause heartburn but does not trigger contractions.

Myth 6: Diet Can Influence Baby’s Skin or Hair

Pregnancy folklore is full of claims—from saffron milk for fair skin to coconut water for thick hair.

Expert insight: Genetics, not diet, determine your baby’s appearance. No food can change skin tone, hair texture, or eye color.

What food can do: Support healthy growth, brain development, and maternal wellbeing.

Key Takeaways

Much of the confusion around pregnancy nutrition comes from generational advice. Evidence shows that the healthiest approach is straightforward:

• Balanced, diverse diet: Emphasize nutrient-rich foods rather than following food myths.
• Moderate calorie intake: Don’t overeat “for two.”
• Safe consumption: Include low-mercury fish, moderate caffeine, and nuts unless allergic.
• Consult your doctor: Before making significant changes or avoiding certain foods.

By letting go of outdated myths, pregnant women can focus on what truly matters: nutrition that supports their health and the baby’s development.