Pregnancy is a pivotal phase in a woman’s life, marked by anticipation and profound physical changes. It’s also a time when mothers-to-be find themselves getting tips and information from friends, family, and even strangers about what to do — or not do — as they wait for their baby’s arrival.

While everyone means well, some pregnancy advice tends to be more fiction than fact. Learn about these 10 common pregnancy myths and why it’s time to finally put them to rest.

Myth 1: Expectant moms need to eat for two.

FACT: Moms-to-be need to increase their caloric intake during pregnancy to support their growing baby. According to the American College of Obstetricians and Gynecologists (ACOG), you do not need to double calories. In fact, studies suggest most women only need about 300 extra calories per day during pregnancy. These calories should ideally come from a balanced diet of fruits, vegetables, whole grains and protein.

Myth 2: Having sex during pregnancy can harm the baby.

FACT: During a low-risk pregnancy, sex is completely safe. Amniotic fluid surrounds and protects the fetus in the mother’s uterus, so there’s no reason to worry about hurting the baby during intercourse. As the baby grows, women may need to experiment with different positions for their own comfort. In certain high-risk pregnancy situations, healthcare providers may advise pregnant women to avoid sex to reduce the chance of pre-term complications.

Myth 3: Nausea from pregnancy only happens in the morning.

FACT: While it’s commonly called “morning sickness,” pregnancy-related nausea can occur at any time of day. Some pregnant women find that eating small, frequent meals throughout the day helps reduce nausea symptoms. On the other hand, women with extreme cases of morning sickness — hyperemesis gravidarum — may experience vomiting so severe that it requires hospitalization.

Myth 4: Exercise is dangerous during pregnancy.

FACT: Actually, moderate exercise is encouraged during pregnancy. ACOG recommends pregnant women get at least 150 minutes of moderate-intensity aerobic exercise weekly. Activities like walking, swimming, using a stationary bike and modified yoga are generally safe for most pregnant women. Still, it’s best to discuss and clear exercise goals with your OB/GYN before adopting a workout plan.

Myth 5: Pregnant women should avoid all caffeine.

FACT: It’s safe to enjoy a small amount of caffeine during pregnancy. ACOG recommends pregnant women consume no more than 200 mg of caffeine per day during pregnancy. That is about the amount of caffeine in one cup of coffee.

Myth 6: Never eat seafood during pregnancy.

FACT: Most seafood is safe to eat during pregnancy. Salmon, for example, contains nutrients beneficial to both expectant moms and their developing babies. However, pregnant women should skip fish with high levels of mercury, including swordfish, king mackerel and marlin. Mercury can harm unborn babies’ brain and nervous system development. Raw seafood also poses dangers during pregnancy due to bacteria or parasite exposure risks. So, expectant moms should cross sushi and raw oysters off their menu until after their baby arrives.

MYyth 7: Skip all cheese during pregnancy.

FACT: Pasteurized cheeses — like cheddar, mozzarella, cottage cheese and Parmesan — are generally safe to eat during pregnancy. Expectant moms should not consume soft, non-pasteurized cheeses like Brie and Camembert. Soft cheeses risk exposure to listeria, a bacteria that can be harmful or fatal to developing babies.

Myth 8: Spicy foods can harm a growing baby.

FACT: There’s no scientific proof that spicy foods negatively affect developing babies. Some expectant mothers, though, may experience heartburn or heightened sensitivity to spicy foods during pregnancy. This food tolerance shift represents a normal side effect of pregnancy-related hormonal changes and increased pressure on the stomach as the fetus grows.

Myth 9: Never raise your arms above your head while pregnant.

FACT: This is an old wives’ tale tied to the false belief that lifting your arms high would cause the umbilical cord to wrap around the baby’s neck. There is no scientific basis for this superstition. A pregnant woman’s movements do not affect the placement or positioning of the baby’s umbilical cord.

Myth 10: You can tell the baby’s gender by the position of the mother’s belly or her food cravings.

FACT: The only accurate means of identifying a baby’s gender are through medical procedures such as a blood test, ultrasound or amniocentesis.

Learn more about Memorial Healthcare System Family Birthplace's comprehensive maternity services, from childbirth classes and labor and delivery care to tailored post-partum support.