So you're having a baby and for the first time in your life, you don't know what to eat. Between advertisements, old wives tales, and expert nutritionist advice, it’s hard to know what is safe for both you and baby. Let's get to the bottom of some of the popular myths and deconstruct taboo foods during pregnancy.

Last Call For Alcohol
We know that extensive research has shown excessive alcohol to be harmful to fetal development, resulting in fetal alcohol syndrome, deformities, and retardation. But what about in smaller amounts? Some studies indicate that light-to-moderate drinking may actually improve the chance of successful pregnancies. A study published in the American Journal of Epidemiology showed that some alcohol can be protective against premature birth as alcohol stops unwanted uterine contractions. Another study conducted by the National Institute on Alcohol Abuse in Detroit has shown that light drinkers have the greatest chance of having a baby of optimal birth weight, based on an intake of half a glass of wine twice per week. In their book, Alcohol And The Fetus: A Clinical Perspective (Oxford Medicine Publications), doctors Henry L. Rosett and Lyn Weiner share data indicating that children of moderate drinkers tend to score highest on developmental tests at the age of 18 months.

Caffeine Fiends
Caffeine is a stimulant that can cross the placenta and effect your baby's heart rate and breathing. Some studies suggest that drinking too much caffeine may be associated with a slight decrease in birth weight or an increased risk of miscarriage and stillbirth. But some caffeine in small doses is actually good for you. Acai palmberry, native to the Brazilian Amazon, is packed with immune boosting anti-oxidants, vitamins, and an essential fatty acid ratio similar to olive oil, and contains small amounts of caffeine. Chocolate, rich in anti-oxidants and magnesium, among other beneficial nutrients, contains theobromine, a caffeine-like compound that induces euphoria. And it’s true—the darker the chocolate, the better it is for you. Your health care provider may recommend avoiding caffeine during the first trimester and limiting the amount of caffeine you drink to less than 300 milligrams a day during the second and third trimesters, which is equivalent to about 2.5 cups of coffee.

Eating For Two
Do you really need to twice the amount of food when pregnant? Not quite. It is estimated that it takes 75,000-80,000 calories to make a baby—that means an intake of 2,400-2,600 calories daily. To ensure that nutritional needs are met, pregnant women are encouraged to consume a diet rich in vegetables, fruits, and whole grains, and to take a daily vitamin and mineral supplement to guarantee adequate intake of iron and folic acid. The recommendations for the amount of fat as a percentage of total calories do not change during pregnancy, so pregnant women should consume no more than 30 percent of calories as fat. The source of fat and quality is of utmost importance during pregnancy. Mothers-to-be should increase their intake of foods containing omega-3 fats, as the docosahexaenoic acid (DHA) in it is necessary for the development of brain and nerve tissue in the fetus. You don't need to eat an extra plate of food at every meal, instead pack in light, nutrient-dense snacks during the day between meals and you'll get your daily requirement.

Got Milk?
Do we need to drink a glass of milk every day to ensure a healthy baby? There is a lot of controversy about whether milk is necessary for fetal development. If you're not one for milk, you can eat other dairy products rich in calcium such as cheese, eggs, and yogurt. Vegetarians should make sure that their calcium intake comes from leafy greens, and a fortified soy or nut milk, and supplement formula. Supplements and sunshine are two major sources of vitamin D, which we also find in milk. Sunlight helps the body make vitamin D, so be sure to get adequate exposure to the sun (remember your sunscreen). There are many foods that contain calcium in a natural, easy-to-assimilate form, and are a sound alternative to dairy. They include beans, nuts, sesame seeds, and tahini. Sea veggies like dulse, hijiki, nori, kelp, and kombu are high in vitamin B12. Be sure to get your greens, especially broccoli, collards, kale, mustards, turnip tops, parsley, watercress, and dandelion. And broth made with bones (fish, fowl, or beef) is highly beneficial. So if you don't want to drink milk, just be sure to get your calcium from the same place the cows do—from the greens.

Eat The Fish, Throw Away The Bones
Fresh water fish and seafood can be a great source of protein and iron, and the omega-3 fatty acids in many fish can help promote your baby's brain development. However, some fish and shellfish contain potentially dangerous levels of mercury, which can damage your baby's developing nervous system in elevated amounts. Larger and older fish may contain more mercury. The Food and Drug Administration (FDA) encourages pregnant women to avoid: swordfish, shark, mackerel, and tilefish. Lower levels of mercury are said to be found in anchovy, tilapia, trout, salmon, and pollock. Fish should be well cooked. If you are a vegetarian and want to take DHA supplements try krill oil or molecularly distilled DHA fish oil.

About Chef Latham Thomas HHC, AADP, RYT
Latham is a graduate of Columbia University and the Institute for Integrative Nutrition. She is a certified holistic health counselor, and a member of the American Association of Drugless Practitioners. She mixes her passions of botany, holistic wellness, fitness, yoga, and healthy ethnic cuisine into a lifestyle program that supports the various needs of her clients. She’s an expert on organic foods and kid’s health, and is a creative natural foods chef. Learn more at her culinary site, Panela Productions, and check out her new site, TenderShoots, for women—before, during, and after pregnancy.