Pregnancy is one of life’s most exciting journeys — but it’s also surrounded by advice, old wives’ tales, and “tips” passed down through generations. Some of these are harmless traditions, but others can be outdated or even misleading. In 2025, we have more research than ever to guide healthy pregnancies — yet myths still circulate widely on social media and in casual conversations.
Let’s separate fact from fiction so moms-to-be can make confident, informed choices.
Myth 1: “You’re Eating for Two”
The science: Pregnancy doesn’t double your calorie needs — at least not in the first trimester. Most women only need about 300 extra calories per day in the second trimester and 450 extra in the third. What matters more is nutrient quality.
•Why it matters: Overeating can lead to excessive weight gain and increase risks of gestational diabetes and high blood pressure.
•Better advice: Eat balanced meals rich in protein, fiber, healthy fats, and vitamins — and focus on quality, not just quantity.
Myth 2: “Avoid All Exercise”
The science: For most healthy pregnancies, regular moderate exercise is beneficial. It helps control weight, improve mood, and reduce back pain.
•What’s safe: Walking, swimming, prenatal yoga, and low-impact aerobics.
•Exceptions: Avoid high-contact sports, activities with fall risk, and anything your healthcare provider advises against.
Myth 3: “Morning Sickness Only Happens in the Morning”
The science: Nausea and vomiting can occur at any time of day. About 70–80% of pregnant women experience it, often due to hormonal changes.
•Tip: Small, frequent meals and ginger-based snacks can help. Severe or persistent vomiting should be discussed with your provider — it could be hyperemesis gravidarum, a condition requiring medical attention.
Myth 4: “You Can’t Drink Coffee at All”
The science: Moderate caffeine (about 200 mg/day, roughly one 12-oz cup of coffee) is generally considered safe during pregnancy, according to the American College of Obstetricians and Gynecologists (ACOG).
•Why limit it: High caffeine intake has been linked to increased risk of low birth weight and miscarriage.
Myth 5: “Heartburn Means Your Baby Will Have Lots of Hair”
The science: While there is a tiny study suggesting a loose link between pregnancy hormones (which can cause heartburn) and fetal hair growth, this is far from a reliable predictor. Heartburn is mainly due to the hormone progesterone relaxing the muscle that keeps stomach acid down.
Myth 6: “If You Carry High or Low, It’s a Boy or Girl”
The science: Baby “bump” shape is influenced by factors like muscle tone, uterine shape, and your own body type — not your baby’s gender. The only accurate way to know? An ultrasound or genetic test.
Myth 7: “You Should Avoid All Fish”
The science: Some fish are high in mercury and should be avoided (like shark, swordfish, king mackerel). But low-mercury fish — such as salmon, sardines, and trout — are rich in omega-3 fatty acids, which support your baby’s brain development.
•Safe guideline: 2–3 servings of low-mercury fish per week.
The Bottom Line
Pregnancy comes with enough changes — you don’t need to carry the weight of myths and misinformation too. In 2025, science offers clear, safe, and supportive guidance to help moms-to-be feel empowered. The best approach? Pair evidence-based information with regular check-ins from your healthcare provider.
