Eating for Two? Myths about Healthy Eating During Pregnancy

If you’re expecting a child, you’ve probably heard a constant stream of pregnancy advice, particularly regarding what you should and shouldn’t eat. While nutrition plays an important role in supporting both maternal health and fetal development, many common beliefs about pregnancy diets are rooted more in fear, outdated traditions, and misinformation than in proven science.

Whether you’ve heard that you need to “eat for two,” avoid entire food groups, or follow strict diet trends to have a healthy pregnancy, the truth is often far more nuanced. Knowing what to expect and what proven healthy eating looks like during pregnancy can make a big impact on your health and wellness.

Myth 1: Pregnant individuals don’t get eating disorders.

Eating disorder symptoms, (excessive food restriction, binge eating, vomiting, or preoccupation with body shape or weight) don’t just “go away” during pregnancy. In fact, pregnancy can be a uniquely risky time for the development or worsening of eating disorder symptoms.

While nearly 5% of pregnant individuals meet criteria for an eating disorder, which is similar to the number seen outside of pregnancy, rates of certain eating disorder symptoms are higher during pregnancy. Binge eating, or the feeling of not being able to control the type or amount of food you eat, regardless of the size of the eating episode, is especially common, affecting over 30% of pregnant individuals.

Individuals with eating disorder symptoms in pregnancy may also experience greater mental health distress and are at higher risk for adverse pregnancy, labor, and delivery outcomes. If you are concerned about your eating in pregnancy, it’s important to discuss it with your doctor. There are resources available to help.

Myth 2: Food cravings in pregnancy are a sign of a nutrient deficiency.

Most food cravings in pregnancy won’t tell you anything about your nutrition status. Food cravings develop when someone is exposed to an external food cue (such as a food advertisement) or an internal sensation (like boredom or anxiety). This puts their mind to work thinking about a desired food, picturing how it looks, remembering the last time they ate it, imagining how satisfyingly crunchy it would be, which develops into a craving.

This two-step process, rather than nutrient deficiencies or hormonal changes, leads to food cravings. There is one exception: if you find yourself craving non-food items like dirt talk to your doctor about getting tested for iron-deficiency anemia, which can cause Pica.

While your instinct may be to either indulge in the food craving or white-knuckle your way through ignoring it, these strategies tend to backfire, leading to overeating, binge eating, and  gestational weight gain that exceeds recommended amounts. Instead, it can be helpful to be mindful of your cravings, and build in a few minutes pause to reassess your desire to eat before automatically reaching for that pint of ice cream. Then enjoy the desired food in moderation. 

Myth 3: Pregnancy is a “free pass” to eat any amount or type of food you want.

Although well-intentioned family members may insist that you are now “eating for two,” and your non-pregnant friends may tell you they are jealous that you can eat whatever you want, these styles of eating can cause more harm than good.

Overly permissive eating – viewing pregnancy as a chance to eat any amount or type of food – is linked to eating less nutritiously and gaining more than the recommended amount of weight. Although pregnant individuals often need to increase their intake by a small amount to support their developing baby, the increased need is often equal to an additional snack or a side to a meal, rather than doubling up at each meal.

Practicing intention around eating choices can help you eat nutrient-rich, satisfying foods that keep you fueled, while leaving space to indulge in the foods that you love most.

Myth 4: It’s easy to “eat right” during pregnancy.

Healthy eating takes effort, especially in a world where we are surrounded by tasty, ultra-processed foods.

Unfortunately, healthy eating does not magically get easier in pregnancy. In fact, normal bodily changes, like nausea, food aversions, and hunger, may make healthy eating even more difficult! Adding to these challenges, over 10% of pregnant individuals in the U.S. reports food insecurity, or having insufficient or uncertain access to foods needed for a healthy and active life.

Although there is no single “right” way to eat in pregnancy, you can aim to eat a variety of vegetables, fruits, lean proteins, grains, and dairy and talk to your doctor about which prenatal vitamin is right for you. Pregnant individuals in the U.S. with lower incomes also may qualify for the Special Supplemental Program for Women, Infants, and Children (WIC), which provides vouchers for healthy foods and nutrition education.

Your medical provider may be able to connect you to resources for healthy eating, nutrition education, and/or financial assistance. It’s important to know that you are not alone. Healthy eating is hard, especially for the many pregnant Americans living with food insecurity.

Myth 5: Your body will “bounce back” postpartum.

Although some pregnant and postpartum individuals feel great about their bodies and health, body dissatisfaction is also common and, for some, exacerbated by weight stigma. Pregnant and postpartum individuals, especially those who start pregnancy at a higher weight status, report weight stigma from medical providers, friends, family, acquaintances, and social media.

It is completely normal to gain weight (in more places than your belly) during pregnancy, and shape and weight changes often persist across the postpartum year and beyond. Pregnancy is a transformative event for the body. Learning to accept and embrace these changes while being attentive to your health and well-being is a key part of the process.

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