Of all the stages in life, pregnancy is when nutrition is of utmost importance. As your body works around the clock to grow a human, your nutritional needs increase to support these changes. Proper prenatal nutrition is key to support a healthy pregnancy and optimal fetal development.

Despite its importance, many expectant mothers lack proper education on prenatal nutrition. Resorting to Google for answers, many are left overwhelmed and unsure about what to eat and avoid. Unfortunately, common misconceptions can lead to nutritional mistakes. As a pregnancy nutritionist, I’m sharing five common prenatal nutrition mistakes expectant mothers unknowingly make and what to do instead.

1. Eating nuts and seeds to meet DHA needs

DHA (docosahexaenoic acid) is an omega-3 fatty acid that is critical for fetal brain and retina development. While nuts and seeds contain omega 3 fatty acids, they provide ALA (alpha linolenic acid), not DHA. While ALA does convert to DHA in small quantities, the conversion rate is minimal.

The best way to meet DHA needs is to consume it directly. Low-mercury, fatty fish, such as salmon and sardines, are great sources of DHA. If those are unappealing during pregnancy (hello, first-trimester morning sickness!), DHA supplementation is also an option.

2. Suffering Through Nausea

Many pregnant women suffer through nausea without seeking solutions, thinking it’s just something they have to endure. However, there are steps you can take to alleviate and even help prevent nausea.

First, identify your nausea triggers. A common culprit is warm, aromatic foods. Instead, try foods that can be served cold like a greek yogurt bowl or refreshing smoothie. These tend to be less aromatic and easier to tolerate when nausea strikes.

3. Taking a Low-quality Prenatal Vitamin

There are so many prenatal vitamins available on the market and no, they are not the same. There is no standard formula and as a result, the options available vary in nutrient quantity and forms of nutrients. How do you choose the right prenatal vitamin?

Truthfully, there is no one perfect prenatal vitamin for everyone. Working with your registered dietitian or OBGYN is the best course of action to find the right option for you. However, something every prenatal vitamin should contain is third-party testing. This ensures that the vitamin contains what it’s supposed to contain and is free of contaminants. 

4. Going Too Long Without Eating

Many expectant mothers get caught up in daily activities and suddenly realize they haven’t eaten for hours. Going too long without eating can lead to blood sugar swings and actually worsen nausea. Plus, waiting until you’re ravenous to eat, makes it really hard to make good food choices.

Instead, eating consistent meals and snacks provides your body with consistent nourishment, helping keep blood sugar levels stable and nausea at bay.

5. Stressing Over What To Eat

Most expecting mothers are aware that certain foods are advised to be avoided to protect the baby. However, many find themselves stressing over every bite of food, which isn’t necessary. Rather than spending nine months stressing and second-guessing over your food choices, work with a registered dietitian or OBGYN to understand proper prenatal nutrition so you can feel confident in your food choices.