10 Pregnancy Diet Myths and Facts: Expectations Vs Reality
Pregnancy can be overwhelming due to the rapid changes and demands. While diet is important in maintaining the health of the mother and the baby, many a times, others confuse you with various versions of pregnancy diet dos and don’ts. Here we bring you the right information, backed by scientific evidence to help you make informed choices. Read on.
Myth 1 – Fruits like papaya, pineapple and mango cause miscarriage
Raw Papaya and pineapple have enzymes that could possibly trigger uterine contractions. Mango is high in Vitamin A, an overdose of which can potentially be harmful for you and your baby. While it’s safe to consume these fruits occasionally in small amounts, to be on the safe side avoid going overboard.
Myth 2 – Drinking too much water leads to an increase in amniotic fluid
Drinking at least 3 litres of water a day is essential to accommodate the growing blood volume, maintaining a healthy blood pressure and easing constipation symptoms. It also supports good milk supply during lactation later on.
Myth 3 – Consuming tea or coffee is harmful
Again, moderation is the key word here. Caffeine is a known diuretic, which means that you will lose water from your body faster. Limiting caffeine intake such as tea, coffee and chocolates is advised.
Myth 4 – You must eat for two while pregnant
While your caloric needs increase in pregnancy, it’s important to concentrate on the quality of food eaten and not on quantity. During the first trimester, an increase in calories is not needed. There is an increase of about 350 calories per day during the second and third trimesters, but still there is absolutely no need to eat double the quantity of food.
Myth 5 – Consumption of saffron makes the baby fair
The baby’s complexion depends on the parents’ genes and it can only be inherited and not determined by consumption of certain foods.
Myth 6 – Fish should not be eaten during pregnancy
Some fish that are high in mercury and could possibly harm the development of the growing foetus. However, fish is a good source of protein and omega 3 fatty acids. Fatty fish like Salmon, Rohu, Catla and Catfish (Magur) are considered safe to be consumed in moderate quantities once or twice a week.
Myth 7 – Citrus or sour foods will make you catch a cold
Citrus fruits are an excellent source of Vitamin C that helps in boosting immunity and fighting off cold. Similarly curd is a good source of probiotics – good for gut health and digestion. So don’t shy from these beneficial foods.
Myth 8 – An occasional sip of alcohol is fine
Avoiding alcohol is best. While there is no recommended quantity considered safe, alcohol consumption is linked to a higher risk of birth defects in babies.
Myth 9 – Avoid Peanuts when pregnant
It was believed that avoiding peanuts helps reduce the risk of asthma in the newborn. There is however, no scientific evidence to back this. Peanuts are a great source of protein and can be consumed. In fact, they might be beneficial in reducing nut allergies in the baby.
Myth 10 – Avoid Soya products
Soya contains phytoestrogens, a product that hinders endocrine function and is believed to cause infertility in men and women. While it’s true that people with thyroid malfunctions should avoid soya and soya products, others can consume moderate amounts of soya, especially because it is a good source of vegetarian protein.
A Few more nutrition tips for a would be mother :
- Avoid foods that are not well cooked, especially eggs and meat products.
- Do not overdo your multivitamin supplements too – it’s best to consult your gynaecologist on this.
- Have small frequent meals to keep indigestion and bloating at bay. Have a variety of food in your meals.
On a happy, closing note, it is interesting to note that a mother who eats nutritionally well during her pregnancy is more likely to have a child who fusses less over food and tends to eat all foods.