Maternity Food Myths and Truths

Sometimes pregnancy can seem like one long list of food rules. It's hard to keep up with what's safe to eat and what isn't, or even how much you should be eating. Need help? Dr. Suzanne Gilberg-Lenz, a member of the American College of Obstetrics and Gynecology with a practice in Los Angeles, clarified food dos and don'ts for us.

Although tempting, it's best not to alter your caloric intake simply because you're pregnant. "You need to eat a healthy, balanced diet, but the idea that you need to add a specific amount of calories is kind of crazy," she says. "Everybody’s metabolism is different, so a strict adherence to, for example, adding 300 calories a day doesn’t make sense. Most people will get fat from doing that."

As a general rule, you should avoid foods filled with additives. During pregnancy, this is even more important because essential nutrients are more beneficial when they come from food rather than supplements. "Eat real, not processed, fake foods," Gilberg-Lenz says. Skip the chips and go for the fruit.

RELATED: Sugar Shock

Due to mercury content, controversy surrounds the safety of fish during pregnancy. "This is a shame, because fish is a great source of healthy fat and protein," Gilberg-Lenz says. "Fish oils are important for maternal health and fetal brain development. High-mercury fish to avoid are predators like mahi mahi, shark, mackerel and large tuna." She suggests sticking to fresh ocean-caught white fish and shellfish.

Cooked meats that have cooled off can contain dangerous listeria bacteria. "If you're going to eat meat that's been previously cooked," Gilberg-Lenz says, "it’s best to re-heat it to high temperatures—past 150 degrees—to make sure you kill off any bacteria."

RELATED: Finding a Childbirth Instructor

"Unpasteurized cheeses and pates can also contain the bacteria listeria," Gilberg-Lenz warns. "Some soft cheeses are OK, though. Some types of feta are pasteurized. Look on the package. If it was commercially packaged, it was likely flash pasturized, but the goat’s cheese you see at the farmers market—that's probably not OK." You don't have to snub the cheese plate entirely, just be mindful of what ends up on your cracker.

Some studies recommend avoiding peanuts during pregnancy because they increase the likelihood of a peanut allergy in your child. But Gilberg-Lenz isn't convinced that peanuts are the cause of such allergies. "Those studies aren’t definitive, but a lot of mothers get freaked out, which is unfortunate because nuts and nut butters are a great source of good fat and protein, and they’re especially good for people who are suffering from nausea and vomiting in the first trimester."

Despite the old wives' tale that spicy foods will bring on labor, you won't be able to count on that if you're overdue. Gilberg-Lenz says you can safely eat any spicy foods during pregnancy. "Some people are more sensitive and get more heartburn with pregnancy, so spicy foods will make that worse," she said. "But generally, it’s fine to eat any spicy foods." So keep taco night in the rotation.

RELATED: Happy Baby Healthy Planet

While you know to avoid certain types of mercury-heavy fish, sushi can be a confusing issue. "Sushi is the conflagration of the mercury fish issue and the bacteria issue," Gilberg-Lenz says. "Even if the species of fish is OK for mercury, it’s also raw so can potentially contain dangerous bacteria that cooking would have killed. So it’s best not to eat it." But, don't worry, you'll be back to spicy tuna rolls before you know it.