Pregnancy comes with a lot of advice—some helpful, some... not so much. Whether it’s well-meaning relatives or something you read online at 3 a.m., it’s easy to feel overwhelmed by all the do’s and don’ts.
At Northwest Family Clinics, we believe in empowering you with facts, not fear. Our family doctors care for you throughout pregnancy, delivery, and beyond—so we’ve heard every pregnancy myth out there. Let’s set the record straight on some of the most common ones.
Busting the Most Common Pregnancy Myths
Myth #1: You’re Eating for Two (So Eat as Much as You Want)
Truth: Yes, your body needs more nutrients during pregnancy—but not double portions.
Most pregnant people only need about 300–450 extra calories a day in the second and third trimesters. It’s not about eating more—it’s about eating better. Focus on nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins to support your baby’s development.
Myth #2: You Should Avoid Exercise While Pregnant
Truth: In most cases, staying active is one of the best things you can do.
Exercise can boost your mood, improve sleep, ease back pain, and even prepare your body for labor. Unless your doctor advises otherwise, activities like walking, swimming, and prenatal yoga are great options. Learn more about exercising while pregnant here.
Just remember: listen to your body, stay hydrated, and avoid high-risk or contact sports.
Myth #3: Morning Sickness Only Happens in the Morning
Truth: Whoever coined the term morning sickness clearly never had it themselves.
Nausea can strike at any time of day—or linger all day long. While symptoms often ease after the first trimester, every pregnancy is different. If you’re experiencing severe nausea or can’t keep food down, talk to your doctor about safe options for relief.
Myth #4: You Can’t Drink Coffee While Pregnant
Truth: Caffeine in moderation is generally considered safe.
The American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine to 200 mg per day—about one 12-ounce cup of coffee. That said, every pregnancy is unique, and some people feel better avoiding caffeine altogether.
Myth #5: You Should Avoid All Fish
Truth: Fish can be a healthy part of your pregnancy diet—just choose wisely.
Fish is a great source of omega-3 fatty acids, which support your baby’s brain development. Just steer clear of high-mercury options like shark, swordfish, and king mackerel. Safer choices include salmon, tilapia, and cod (cooked, of course!). Learn more about what to eat and what to avoid when pregnant.
Myth #6: Heartburn Means Your Baby Will Have Lots of Hair
Truth: This one’s more folklore than fact—although oddly, some studies have found a loose connection.
Still, most heartburn during pregnancy is caused by hormonal changes that relax your digestive tract. If it’s bothering you, try smaller meals, avoid spicy foods, and don’t lie down right after eating. Your provider can also recommend pregnancy-safe remedies if needed.
Myth #7: You Can Tell the Baby’s Sex by the Shape of Your Belly
Truth: The only reliable ways to determine your baby’s sex are via ultrasound or genetic testing.
The shape or height of your bump has more to do with your body type, muscle tone, and baby’s position than whether you're having a boy or a girl. It’s fun to guess—but don’t count on belly myths to be accurate.
Myth #8: You Should Avoid Vaccines While Pregnant
Truth: Some vaccines are not only safe—they’re recommended during pregnancy.
The flu shot and Tdap vaccine (which protects against whooping cough) are both recommended during pregnancy to protect you and your baby. The COVID-19 vaccine is also considered safe and effective for pregnant people. Always consult your provider about your vaccine schedule.
Trust Your Care Team—Not the Myths
Pregnancy is full of changes and questions—and while the internet can be helpful, nothing replaces the guidance of a trusted provider. At Northwest Family Clinics, we offer personalized prenatal care that follows evidence-based guidelines and supports you every step of the way.
If you’re newly pregnant or looking for a provider who will stay with you from your first appointment through delivery and into your baby’s first year and beyond, we’d be honored to care for you.
Looking for prenatal care Plymouth, Crystal, or Rogers? Learn more about the benefits of choosing a primary care provider for yoru OB here.
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What to Expect in the First Trimester of Pregnancy
What to Expect in the Second Trimester of Pregnancy
What to Expect in the Third Trimester of Pregnancy