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Eating for Two

Myth or Fact? Myth
Explanation: While pregnancy does increase calorie needs, it does not mean eating twice as much. In the first trimester, no extra calories are needed. In the second and third trimesters, only about 300–450 extra calories per day are recommended, depending on the mother’s activity level. Overeating can lead to excessive weight gain and complications like gestational diabetes.

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Myth: Pregnant Women Should Eat for Two

Fact: This is a myth because while pregnant women do need additional calories, they don’t need to double their intake. According to medical guidelines, during the second trimester, an additional 300–350 calories per day is recommended, and in the third trimester, around 450 extra calories per day. That means that overeating can lead to unnecessary weight gain and health complications.

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Newborns need water – Myth
Breast milk or formula is enough; water can be harmful.

Breastfeeding is always easy – Myth
It takes practice and sometimes help.

Formula helps babies sleep better – Myth
Sleep depends on many factors, not just feeding.

Cluster feeding means low milk supply – Myth
It’s normal and helps increase milk production.

Breast milk changes to meet baby’s needs – Fact
It adjusts with age, health, and feeding patterns.

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Common postpartum diet myths, such as the need to avoid certain foods or consume excessive calories to enhance milk supply, are not supported by scientific evidence. A well-balanced diet is essential for optimal recovery and lactation.

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1. Myth: Mothers Must Avoid Cold Foods After Giving Birth

Fact: This is a cultural belief with no scientific basis. Some traditions suggest that new mothers should only eat warm foods to help their bodies recover, but there is no evidence that cold foods harm recovery. A balanced diet with nutrients, regardless of temperature, is key for postpartum healing.

2. Myth: Drinking Milk Increases Breast Milk Production

Fact: False. While staying hydrated is important, drinking milk does not directly increase breast milk supply. Instead, milk production is influenced by frequent breastfeeding and adequate calorie intake. Certain foods, like oats and fenugreek, may help, but the most important factor is regular nursing or pumping.

Conclusion

Postpartum diet myths can cause unnecessary stress for new mothers. A well-balanced, nutrient-rich diet is the best way to support recovery and breastfeeding without unnecessary restrictions.

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Myth: "You need to diet right after giving birth to lose the baby weight quickly."

This is totally a myth. After the birth of the child the body needs extra nutrients and energy to recover and (if breastfeeding) to produce milk. Extreme dieting can lead to fatigue, nutrient deficiencies and reduced milk supply. A balanced, nourishing diet and gradual weight loss over time is healthier.

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Newborn Feeding Myths: Fact or Fiction?

1. Myth: Newborns Need Water

Fact: False. Breast milk or formula provides all the hydration a baby needs. Giving water can be dangerous and lead to water intoxication.

2. Myth: Formula-Fed Babies Sleep Better

Fact: Not necessarily. Sleep patterns depend on many factors, not just feeding type. Formula may take longer to digest, but it doesn’t guarantee better sleep.

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You must drink milk to produce breast milk

Fact: While staying hydrated is essential, milk production doesn’t depend on drinking milk. A balanced diet with enough fluids is what really matters.

A baby who spits up a lot needs a formula change

Fact: Spitting up is normal for newborns as their digestive system matures. Unless there are signs of discomfort, poor weight gain, or allergy symptoms, no formula change is needed.

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A common myth is that new mothers must avoid spicy foods while breastfeeding, but in reality, most babies tolerate a variety of flavors just fine.

Many think postpartum weight loss happens quickly through breastfeeding alone, yet a balanced diet and physical activity play a crucial role.

Another misconception is that new moms should drink excessive amounts of milk to boost their own milk supply, but hydration from any source is what truly matters.

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Myth: You must avoid spicy foods while breastfeeding

Spicy foods do not harm breast milk or the baby. In fact, exposure to different flavors through breast milk may help babies accept a variety of foods later on.

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Myth: Certain foods will make breast milk “bad” for the baby

Fact: There’s no universal list of foods to avoid while breastfeeding. Some babies may be sensitive to specific foods, but most can tolerate a variety of foods.

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Solid foods should be introduced at 4 months.

Myth: Many people are told that solids should be introduced at 4 months of age, but recommendations can vary.

Fact: The American Academy of Pediatrics (AAP) recommends starting solids around 6 months, as babies' digestive systems are better prepared by then. Introducing solids too early can lead to digestive issues or even allergic reactions.

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A common myth I found about newborn feeding is that newborns should be fed every 4 hours. Truth is that newborns often need to be fed on demand, which can be every 2-3 hours, depending on their hunger cues.

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You should avoid caffeine completely if you're breastfeeding.

Myth: Many people believe that caffeine consumption can harm the baby during breastfeeding.

Fact: Moderate caffeine intake (about 1-2 cups per day) is generally considered safe while breastfeeding. Babies are exposed to small amounts of caffeine through breast milk, but most won’t be affected unless the intake is excessive. If your baby seems sensitive, you may want to reduce caffeine.

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'If you’re carrying high, it’s a girl; if you’re carrying low, it’s a boy'

The shape and position of the pregnat's belly are determined by muscle tone, baby’s position and body type, not by the baby’s gender.

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About the myth that 'Spicy Food Can Induce Labor' i figured out that it is false. There is no scientific evidence proving that spicy food can trigger labor. The bad thing is it can cause indigestion or heartburn in some pregnant women, but it does not directly lead to labor. Labor is initiated by hormonal and physical changes, not by diet.

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Stress can harm your baby

As in all people, while chronic high stress may have some impact, normal everyday stress won’t harm the baby. Maybe some relaxation techniques could help manage stress levels.

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Myth: If you don’t eat enough, your baby will be small

Severe malnutrition CAN affect growth. The baby’s size is more influenced by genetics though, placenta function and overall maternal health.

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You can’t exercise while pregnant

Exercise is recommended for most pregnant women and can help with circulation, energy levels and easier labor. What a pregnant woman in good health should avoid is high-risk activities and check with her doctor.

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Drinking coffee during pregnancy causes miscarriage

High caffeine intake may pose risks, but moderate consumption can be safe by various health authorities in the World.

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"Craving certain foods means you’re having a boy or a girl"

Food cravings are common during pregnancy because of the hormonal changes. I couldnt find any scientific evidence linking them to the baby's sex, so I d say that this is a myth

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Myth: You should avoid fish during pregnancy.

I found that this is partially true. Pregnant women should avoid high-mercury fish, like shark or swordfish but can and should eat low-mercury fish like salmon or sardines, which provide important omega-3s for the baby’s brain development.

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Pregnant women shouldn’t eat nuts because the baby might develop allergies

There is no proven link between eating nuts during pregnancy and the baby developing nut allergies. In fact the nuts provide healthy fats and protein and are encouraged unless the mother is allergic.

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Myth: If the baby is still hungry after breastfeeding, the mother is not producing enough milk.

Babies are often feeding more frequently either for comfort or to increase milk supply. So this does not mean necessarily that a mother produces little quantity of milk.

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Should a baby be fed for exactly 20 minutes on each breast?

The truth is that every baby feeds differently. It may need more or less time and it’s more important to watch for signs that they’re satisfied.

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They say that you cannon brestfeed your baby if you have a low milk skupply. In reality, many women with low milk supply can increase it with techniques like pumping or frequent feeding. Working with a lactation consultant can help a lot in this.

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Truth or Fiction? Newborns need water in addition to breast milk or formula

Newborns do not need water. Breast milk or formula provides all the hydration a baby needs in the first 6 months. Giving water can fill their tiny stomachs and reduce their appetite for essential nutrients and in some cases, it can be dangerous by upsetting their electrolyte balance.

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Myth: Mother Must Stick to a Strict Feeding Schedule

Fact: False. Newborns should be fed on demand, whether breastfed or formula-fed, as their hunger cues vary.

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Wake newborns to feed – Fact
They need to eat every 2-3 hours early on.

Solids help babies sleep better – Myth
Starting solids too early can be harmful.

Breastfed babies need extra vitamins – Fact
Vitamin D is often needed.

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Myth: Formula feeding is just as good as breastfeeding.

The breast milk provides the baby with nutrients and antibodies that formula can’t imitate, offering essential health benefits, particularly in the first months in the life of the baby.

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While breastfeeding should not be excruciating, it's normal to experience some discomfort as the mother and the baby adjust, especially in the early days. This is for the myth that Breastfeeding should be pain-free from the start

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Myth: Newborns should be given herbal teas for colic

This is totally wrong! Herbal teas (ie chamomile) are not safe for newborns and can cause serious health risks. Breast milk or formula is the only thing they should consume.

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You should stop breastfeeding if your baby has diarrhea or vomiting

Fact: Breastfeeding actually helps babies recover faster from stomach illnesses by keeping them hydrated and providing antibodies!

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''Coffee and tea are completely off-limits''

This is a fact. Moderate caffeine intake (up to 200-300 mg per day) is generally safe while breastfeeding, however, if a breastfeeding mother exceeds this quantity may make the baby fussy or interfere with it's sleep.

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You can’t eat fish while breastfeeding

The only thing we keep here is that a mother needs to avoid high mercury fish like swordfish.

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Some believe that eating certain foods, like cabbage or beans, will automatically cause colic in babies, but research shows colic has many causes beyond a mother’s diet.