Overview Both you and your baby need adequate nutrition during a pregnancy. Healthy choices promote your baby's growth and healthy development, but sifting through the myths to get to the facts about just what is healthy during a pregnancy can be a daunting task. Although your friends and loved ones may mean well, their advice may not measure up to that of a trained medical professional, so talk to your doctor before taking some of the more common nutritional myths about pregnancy to heart. Eating for two While you are technically feeding both yourself and a developing baby, the term “eating for two” is a misnomer. A baby at any stage of development can not metabolize the amount of food you would provide by eating the equivalent or near equivalent of two peoples' meals. You should add about 300 calories to your diet during the second and third trimester, but a single sandwich often exceeds 300 calories. When you increase your caloric intake, do so by choosing healthy, nutrient-dense foods and making small increases to your existing portion sizes. Weight gain Some myths involving weight gain during pregnancy imply that your delivery will be easier and less painful if you gain less weight. Gaining too little weight is dangerous. It exposes your baby to risk for premature birth, which can lead to heart and lung problems. The belief that you can avoid gaining fat by gaining the right amount of weight is also wrong. Your body needs to store fat that it can burn during labor and breastfeeding. A healthy pregnancy involves some weight gain from increased blood volume, the presence of breast milk, amniotic fluid, the baby itself and your body's fat storage. Talk to your doctor if your weight gain during pregnancy concerns or alarms you. Avoiding fish The belief that you should avoid all fish during pregnancy is somewhat misleading. It stems in part from the general dangers of eating fish with high levels of mercury. The Environmental Protection Agency lists shark, swordfish, king mackerel and tilefish as dangerous for consumption because of mercury content but considers other fish safe. Smoked salmon and other freshwater fish are less likely to be contaminated and are high in omega-3 fatty acids, which have some benefits to both you and your developing child. Cravings One myth surrounding cravings might lead you to believe that you will only crave the foods your body needs. This is not true. You may crave many foods while pregnant. Some of them may be healthy while others are not, and while succumbing to food cravings may be emotionally satisfying, junk food is simply not good for you. Do not let cravings serve as your sole indicator of nutritional needs. When you have cravings, avoid junk food and satisfy them with nutritious options instead.