When you’re expecting, it seems like everyone has advice about what you should and shouldn’t eat. From old wives’ tales to well-meaning social media posts, it can be hard to know what’s fact and what’s fiction. One minute, someone says you can’t have a single sip of coffee. The next, you’re told sushi is totally safe. So what’s the truth?
Myth #1: You Can’t Have Any Caffeine During Pregnancy
You don’t have to give up coffee completely, despite what you may have heard. The key is moderation. High levels of caffeine can increase the risk of miscarriage and low birth weight, but moderate consumption is generally considered safe.
What the research says:
Most guidelines, including those from the American College of Obstetricians and Gynecologists, agree that up to 200 milligrams of caffeine per day is safe during pregnancy. That’s roughly:
- One 12-ounce cup of coffee
- Two 6-ounce cups of tea
- One small latte or espresso drink
What to watch:
Remember, caffeine is also found in soda, energy drinks, and chocolate. If you’re a heavy coffee drinker, consider slowly cutting back. And if caffeine makes you feel jittery or disrupts your sleep, it’s fine to skip it altogether.
Myth #2: Deli Meat and Soft Cheeses Are Off-Limits
This one is partly true, but it’s more about how these foods are prepared and handled than the food itself.
Why it matters:
Deli meats and soft cheeses can carry Listeria, a type of bacteria that can lead to serious infection during pregnancy. While Listeria infection is rare, it’s more likely to affect pregnant women, and the risks to the baby can be serious.
What’s safe:
- You can eat deli meat if it’s heated to steaming hot (165°F) before serving.
- Soft cheeses like feta, Brie, or blue cheese are safe if they’re made with pasteurized milk. Check the label to be sure, and make sure to eat soon after opening and to store them properly.
When in doubt, heat it up or opt for other protein-rich options like grilled chicken, eggs, or hummus.
