Busting Pregnancy Myths Around Fitness & Nutrition
Ah, pregnancy—the magical time when everyone (yes, even strangers at the grocery store) suddenly becomes an expert on what you should and shouldn’t do. But let’s set the record straight on a few fitness and nutrition myths that need to retire.
Myth #1: “You’re Eating for Two”
Truth bomb: You’re not actually eating for a full-grown adult. In reality, during the first trimester, you don’t need extra calories at all. By the second trimester, you need about 300-350 extra calories a day—think an apple with peanut butter, not a whole pizza.
Myth #2: “Exercise Can Hurt the Baby”
Nope! Unless your doctor says otherwise, staying active is actually good for both you and baby. It can help with energy levels, reduce pregnancy aches, and even make labor a little easier. Just skip the contact sports and stick to safe movements—like strength training, walking, and prenatal yoga.
Myth #3: “You Should Avoid Strength Training”
Lifting weights won’t suddenly turn you into the Hulk or harm your baby. In fact, strength training (with proper form and correct breathing) can help prevent common pregnancy pains and improve postpartum recovery. You will want to avoid typical ab work like sit ups or any movements that puts too much pressure on pelvic floor and core.
Myth #4: “Say Goodbye to Coffee”
Good news, caffeine lovers! You can still enjoy your morning cup. The key is moderation—about 200mg of caffeine a day (a small coffee) is considered safe. So, sip away (but maybe skip the triple espresso).
Myth #5: “Carbs Are the Enemy”
Your body needs carbs—especially during pregnancy! They fuel your energy levels and support your baby’s development. Try to focus on quality carbs like whole grains, fruits, and veggies, instead of ultra-processed options to get the best bang for your buck. But you can still enjoy your favorite things. Dark chocolate can have some benefits during pregnancy, including improved blood flow and reduced risk of pre-eclampsia. And in your third trimester, your midwife will likely tell you to start eating 6 dates a day to increase cervical dilation!
Bottom line? Pregnancy doesn’t mean putting your health on pause—it just means being a little more mindful. Listen to your body, stay active, and don’t believe everything your neighbor’s cousin’s best friend tells you.
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