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'Eating for two' and other pregnancy health myths to avoid

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Editor's note: An earlier version of this story recommended that pregnant women take a supplement of 4,000 IU of vitamin D daily throughout the duration of their pregnancy. According to Rebecca Harper, Health Canada recommends 600 IU per day of vitamin D during pregnancy. She recommends that the total intake of vitamin D - from food and supplements combined - should not exceed 4,000 IU per day."

The old saying that “you’re eating for two” when you’re pregnant is now officially as outdated as letting kids ride in the back of the car without a seatbelt.

New research shows that maintaining a healthy weight during pregnancy through diet and exercise is good for both mom and baby.

Gaining too much weight during pregnancy increases the risk of gestational diabetes, high blood pressure, large babies, and delivery by caesarean section, according to the recently released Cochrane Database of Systematic Reviews 2015. The findings are based on 37 studies published between 2011 and 2014 and draw on evidence from more than 11,000 women. The review also found that newborns with large birth weights are at risk of childhood obesity.

Most women carrying a single baby gain between 10 and 12.5 kilograms during pregnancy, with most of this gain happening in the second half of gestation, the review noted. A gain of more than 12 kilograms is used by some as a rule of thumb to be excessive, but this doesn’t take into account a woman’s baseline or pre-pregnancy body mass index.

“The saying ‘I need to eat for two’ has been the most common phrase around pregnancy for a long time,” says Edmonton, Alta.-based registered dietitian Megan Wallace. “Being pregnant should not be an excuse to overeat, overindulge, or eat for two.…If you gain too much weight during pregnancy you can have a larger baby, a more challenging birth, and a harder time returning to your pre-pregnancy weight after baby arrives.

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“Check in with your doctor to make sure you are gaining the right amount of weight for you and your baby,” she adds.

Health Canada has a calculator to determine your recommended weight gain during pregnancy, and it also suggests eating twice as healthy rather than twice as much.

“One extra snack each day is often enough,” Health Canada says. “For example, have an apple or a pear with a small piece of cheese (50 grams or 1 ½ oz) as an afternoon snack.”

Eating for two is just one of many myths related to nutrition and weight during pregnancy. Some others:

Myth: I need lots of iron but not protein.

“Adequate protein is more important than you may realize,” says Reisha Harper, who heads the Kelowna, B.C.-based Harper Nutrition and Lifestyle Consulting along with her identical-twin sister, Rebecca (both registered dietitians and moms). “Protein is a key nutrient during pregnancy. It’s required for the development of baby’s brain, heart, hair, skin, nails, cellular functioning, growth, and brain. Protein is especially important during the second and third, most-rapid growth, trimesters.”

The recommended daily protein needs during pregnancy are 75 grams minimum, according to the Harpers. Good sources include poultry, low-mercury fish, grass-fed lean meat, and eggs. Other options are low-fat dairy products, legumes, tofu and other soy products, nuts, seeds, peanut butter, and whole grains, especially quinoa.

“Pregnant women should avoid protein supplements during pregnancy unless recommended by their healthcare provider, Rebecca Harper notes.
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Myth: I need meat.

While it’s true pregnant women need sufficient levels of iron, that doesn’t mean they need to put back steak and beef stew.

Meat-free sources of iron include legumes, dried fruit, fortified cereals, whole-grain bread, and leafy, green vegetables.

According to Health Canada, pregnant women should take a daily multivitamin with 16 to 20 milligrams of iron during pregnancy.

Myth: Now that I am pregnant, I can’t eat fish anymore.

This misconception exists because of fears about mercury, which is abundant in certain types of fish and which can be harmful to a baby’s developing brain and nervous system. But this doesn’t mean that all fish is off the table. Certain types are an outstanding source of omega-3 essential fatty acids and docosahexaenoic acid (DHA), which contribute to baby’s brain, eye, and nervous-system development.

“Health Canada recommends women who are pregnant still eat two servings of fish per week,” Wallace says. “Omega-3 fatty acids are important in your baby’s brain and eye development.”

Types of fish that are safe to consume include salmon, trout, mackerel, halibut, char, sole, canned light tuna, cod, herring, and sardines. “These are all low in mercury and high in omega-3 fatty acids,” Wallace says.

Fish with high levels of mercury include tuna, shark, swordfish, marlin, orange roughy, and escolar.

Myth: A low-fat diet is the way to go to keep extra weight off.

Certain types of fat should be avoided, but “good” fat is essential to the metabolism of water-soluble vitamins. Some fats help baby’s brain and eye development, help placenta and other tissues grow, and may help prevent pre-term birth, according to Baby Center.

A diet high in saturated fat or trans fat can raise your cholesterol level and the risk of heart disease. Items to avoid include high-fat meats; whole milk; palm, palm kernel, and coconut oil; butter; margarine; bacon fat; and fried food.

ALSO SEE: How to get your kid to eat healthy if they're a picky eater

Myth:  I need to avoid peanuts while I’m pregnant to prevent my child from having a peanut allergy.

“There is currently insufficient evidence to support the idea of avoiding particular foods during pregnancy in an attempt to protect your baby from possible food allergies in the future,” says Ottawa registered dietitian Brandy McDevitt with a private practice at Meadowlands Family Health Centre. “This includes children that are considered high risk for developing a food allergy--those who have a family history of food allergy, severe eczema and asthma.

“For infants considered at high risk of developing a food allergy, there is some suggestion that exclusive breastfeeding during the first three to four months of life may have a protective effect,” she adds, “but this benefit is not seen with infants considered to be at low risk of developing a food allergy.”

Myth: I need more calcium so I better drink more milk.

Pregnant women do need calcium for their own bone strength and baby’s; Dietitians of Canada recommends 1,000 milligrams a day (and no more than 2,500). But there are other ways to get it than through milk. Sources include fortified cereal; cooked spinach, collards, and kale; fortified orange juice; salmon; anchovies; white beans; and tahini.

Myth: I don’t need vitamin D supplements.

“During pregnancy, adequate intake of vitamin D is essential for building baby’s bones and teeth,” says Reisha Harper. “A vitamin D deficiency during pregnancy may cause fetal growth retardation and skeletal deformities, as deficiency affects bone development. Baby’s birth weight can also be affected.”

Vitamin D deficiency during pregnancy can also cause baby to be short on the substance at birth, putting her at risk of abnormal bone growth or development, delayed physical development, and rickets. It could also affect immune function.

“Also linked to vitamin D deficiency during pregnancy is a greater risk of pregnancy complications, including preeclampsia, and a higher likelihood of a need for a C-section,” Rebecca Harper says.” We recommend that pregnant women take a supplement of 400 IU of vitamin D daily throughout the duration of their pregnancy.”

Myth: I shouldn’t be doing too much activity while pregnant because I could put baby at risk.

“This is bogus,” Wallace says. “Physical activity during pregnancy could make things go a lot smoother for you. By keeping physically active or incorporating some physical activity into your day you can build strength and stamina and can help you control your breathing, all of which will help you when it’s time for baby to come.

“Exercise is also a great way to relieve stress, brighten our mood, and keep things moving,” she adds, noting that constipation can be a side effect of pregnancy.

Low-impact activities suitable for pregnant women include walking, swimming, stationary cycling, and light to moderate strength training.