Pregnancy Nutrition Myths You Can Ditch

13 Aug

Pregnancy comes with a lot of advice — some helpful, some outdated, and some that can be downright confusing!
As a naturopath who works closely with women through pregnancy, I see the same myths pop up again and again, and unfortunately they can make navigating pregnancy nutrition really confusing.

These myths can make mums feel guilty, overwhelmed, or unsure about what’s best for their body and baby. In this blog post, I tackle some of the most common pregnancy nutrition myths that I see in clinic and set the record straight, so you can feel confident about how you’re nourishing yourself during this important time.

Myth 1: You need to eat for two

This myth is honestly half advice half joke a lot of the time, but I do see mums who struggle with knowing what is the “right” amount to eat through their pregnancy.

The truth: Your nutrient needs absolutely do increase in pregnancy, but your calorie needs don’t double.

In the first trimester, your body often needs no extra calories — just smarter food choices. This means choosing the more nutrient-dense food options when possible (if nausea isn’t making that impossible!). Think seed crackers over standard wheat options, fresh fruit over a processed snack food, a home-cooked meal over hot chips.

By the second and third trimesters, you may only need an extra 300–450 calories per day, which is roughly the equivalent of a small meal or hearty snack. This can easily be added onto your day as a supper “mini-meal” in the evenings. A Greek yoghurt with some blueberries and a handful of walnuts is an easy and satisfying option.

Focus on:

Iron-rich foods like leafy greens, legumes, and eggs
Quality protein at each meal (think organic and pasture-raised eggs, organic tofu, legumes, nuts and seeds)
Healthy fats like avocado, nuts, and seeds

Myth 2: If you eat well, you don’t need supplements

For some women this may be true later in pregnancy, but for the vast majority of pregnant women, a good diet and a supplement is best.

The truth: Even with a great diet, it can be difficult to get enough of certain nutrients in pregnancy, especially folate, iodine, and DHA. Modern farming practices and soil depletion mean our food isn’t as nutrient-rich as it once was, so relying on foods alone may not give you all of the nutrients you really need. Plus, dietary restrictions like a vegan/ vegetarian diet may mean lower intakes of certain nutrients like choline and omega 3 fatty acids, which is where a high quality supplement can be immensely useful.

Why supplements matter:

Folate helps prevent neural tube defects. Studies show that folic acid supplementation can be beneficial for preventing neural tube defects even in mothers who have good folate status. There are different types of folic/ folinic acid available in supplements, so it’s a good idea to chat with your naturopath about what’s going to be the best option for you here.
Iodine supports baby’s brain and thyroid development
DHA is important for your baby’s brain, eyes, and nervous system, and like mentioned above, if you are plant-based (or even if you just don’t eat a lot of fish in your diet), you may not get optimal amounts of this through diet alone.

Always check supplements with a qualified health professional to ensure they’re safe and the right dose for you.

Myth 3: All pregnancy cravings should be indulged

This is a tricky one and I find it comes down to being able to tune in to your body to decide if a craving is a “physical” craving (ie your body is communicating a physiological need), or an “emotional/ energetic” craving (your body has an emotional or energetic need it is trying to meet with food). Both types of cravings are communicating something important with you, but our approach to the craving might be different, especially depending on what food/s you’re craving!

The truth: Cravings can be a mix of hormonal changes, blood sugar fluctuations, and emotional comfort needs.
Some cravings may signal a nutrient gap, for example, craving red meat might mean your body is asking for iron.
Others are more about comfort and routine. If you find yourself deeply craving a food, stop to consider why. Then you can decide if it’s a craving you should follow, or if you can perhaps substitute that craving or add more nutrient-dense foods onto it to keep things balanced.

A balanced approach:

Enjoy treats mindfully. You absolutely can indulge in treat foods occasionally during pregnancy, but they shouldn’t be displacing foods that are giving you important nutrients for yours and baby’s health.
Pair sweet cravings with protein or healthy fat to reduce blood sugar spikes
Notice patterns — are you craving sugar when tired or stressed? Maybe it’s a good reminder to listen to your body and change your daily lifestyle or routine to better meet that need

Myth 4: You should avoid exercise completely

I am still amazed by the funny looks I get from people when I exercise in public when obviously pregnant. There is unfortunately still a huge stigma around exercising in pregnancy, to the point that some people will cease all activity “just to be safe”. But this is doing both you and baby a disservice, and may actually make things more difficult for you when it comes to your mobility and health in later pregnancy and in postpartum recovery.

The truth: Gentle, safe movement during pregnancy can actually support energy, mood, and birth preparation.
Unless you have a medical condition or have been advised otherwise, most women benefit from regular movement. I always encourage women to check in with their body, energy levels and comfort on any given day and decide what movement will suit them best that day. This might mean a gentle walk only, or maybe you’re feeling up to more vigorous exercise, even light resistance training/ weights. As a general rule, you can safely continue at the level of exercise you participated in pre-pregnancy, but check with your health care provider first to make sure you’re moving safely.

Some Safe pregnancy exercise ideas:

Walking
Prenatal yoga
Swimming or aqua aerobics
Light strength training

Myth 5: Pregnancy is the time to “let yourself go”

I hate this myth, not because I’m concerned about pregnancy weight gain, but because the rhetoric here is so unhelpful to mums who might be struggling mentally with the physical changes of pregnancy. Pregnancy isn’t about letting yourself go, but it is about tuning in to you and your baby, slowing down, and going at the pace that supports you both.

The truth: This isn’t about restriction or dieting — it’s about care.

Nourishing yourself in pregnancy isn’t just about this season of life — it impacts your recovery postpartum, your energy levels, and your long-term health. Instead of focusing primarily on calories eaten and weight gained, I invite you to consider focusing on this question: “how am I best nourishing myself and my baby today"?”. Are you moving your body in a way that feels good? Are you giving yourself and baby the nutrients you both need to thrive? Are you allowing space for rest, connection and play?

A Reminder:

Pregnancy nutrition doesn’t have to be complicated — but it should be intentional. When you focus on nutrient-dense foods, safe movement, and personalised supplementation, you’re giving both you and your baby the best start.

If you’d like a simple, practical guide to take the guesswork out of pregnancy eating, download my free Pregnancy Nutrition Checklist. It’s an easy-to-use resource that gives you a simple introduction to nutrition in pregnancy, to get you started on the right track for a nourished and healthy pregnancy journey.

Download your free checklist here