1. Lie #1: You Should Eat for Two
What You’ve Heard: “Now that you’re pregnant, you need to eat for two!” This is one of the oldest and most pervasive pregnancy Lies.
The Truth: While it sounds like a licence to double your food intake, it’s not entirely true. Yes, your body requires more nutrients and energy during pregnancy, but not double the amount of food. In fact, during the first trimester, your caloric needs barely change. By the second trimester, you only need about 300 extra calories per day, which is roughly equivalent to a snack like an apple and peanut butter. Overeating can lead to excessive weight gain, which may complicate the pregnancy.
Actionable Advice: Focus on nutrient-dense foods that provide the vitamins and minerals necessary for you and your baby. Think of it more as “eating smarter” rather than eating more. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. It’s quality over quantity!
2. Lie #2: You Can’t Have Caffeine
What You’ve Heard: “Stay away from coffee, tea, or any caffeine if you’re pregnant.”
The Truth: Thankfully, this isn’t entirely accurate. While it’s important to limit caffeine intake during pregnancy, you don’t need to eliminate it entirely. Moderate caffeine consumption — about 200 mg per day (equivalent to one 12-ounce cup of coffee) — is generally considered safe by healthcare providers. The concern with high caffeine consumption stems from its potential link to low birth weight or miscarriage, but these risks are typically associated with large amounts of caffeine.
Actionable Advice: If you love your morning coffee, don’t panic. Just monitor your caffeine intake and stay within safe limits. If you need to reduce your consumption, try switching to decaf or herbal teas that are caffeine-free.
3. Lie #3: Morning Sickness Only Happens in the Morning
What You’ve Heard: “Morning sickness only strikes in the early hours of the day.”
The Truth: Despite its name, morning sickness can hit at any time — morning, noon, or night. It’s more about hormonal changes than the time of day. Human chorionic gonadotropin (hCG), a hormone produced during pregnancy, is one of the culprits behind nausea, and its effects aren’t confined to the morning. Some women experience nausea or vomiting throughout the day, while others may only feel queasy during the evening.
Actionable Advice: If nausea strikes at random times, try eating small, frequent meals to keep your blood sugar stable. Avoid foods and smells that trigger your nausea, and stay hydrated. Ginger tea or crackers can be a helpful remedy for many women.
4. Lie #4: Heartburn Means Your Baby Will Have Lots of Hair
What You’ve Heard: “If you have heartburn, your baby will be born with a full head of hair!”
The Truth: This is one of the more amusing pregnancy Lies that has been passed down through generations. While some studies have found a slight correlation between higher levels of pregnancy hormones (which can cause heartburn) and babies with more hair, the connection is not significant enough to consider it a fact. Heartburn during pregnancy is much more likely caused by the hormone progesterone, which relaxes the muscles in the body, including the valve that separates your stomach from your esophagus, leading to acid reflux.
Actionable Advice: If you’re experiencing heartburn, the best approach is to avoid triggers like spicy or acidic foods, eat smaller meals, and avoid lying down right after eating. Talk to your doctor about pregnancy-safe remedies such as antacids.
5. Lie #5: You Can’t Sleep on Your Back
What You’ve Heard: “Sleeping on your back can harm your baby.”
The Truth: This Lie stems from the concern that sleeping on your back in later pregnancy might compress a major vein called the vena cava, which could potentially reduce blood flow to your baby. While it’s true that by the third trimester, it’s recommended to sleep on your side (specifically the left side) for optimal blood flow, the occasional back-sleeping position is not immediately dangerous. Many women switch positions during the night without realizing it, and that’s perfectly normal.
Actionable Advice: Aim to sleep on your side as you progress into your third trimester. If you find it uncomfortable, place a pillow between your legs and another behind your back to support a side-sleeping position. Don’t stress if you occasionally wake up on your back — just adjust yourself back to your side.
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