When it comes to pregnancy nutrition, understanding which key nutrients are most important can help you make good choices for you and your developing baby. Here are a few myths moms-to-be often hear about nutrition and the truth behind the real advice.

o MYTH: Your baby will rely on the nutrient reserves in your body and get everything he/she needs, regardless of what you eat.

•  The truth is nutrition matters. Now, before, and later. What you eat during pregnancy DOES make a difference in your baby’s quality of nutritional intake. This is an important time of development, and the nutrition during pregnancy establishes the foundation for your baby’s health for the rest of their life. Eating during pregnancy (despite our greatest dreams) is not a free-for-all. You have the opportunity to give your baby the best start possible by taking care of your own health and nutrition.

o MYTH: If you didn’t eat balanced meals before becoming pregnant, it’s too late.

• The truth is, it’s never too late. Try to eat the best that you can from the second you find out you’re expecting, any time is a good time to change your nutritional habits for the better. Every good choice replaces a less healthy option for you and your baby which can only benefit you!

o MYTH: Fish is not safe to eat during your pregnancy.

• This is a tricky one. Fish does contain essential nutrients you need, such as omega-3 fatty acids and high-quality protein. Some fish however can contain high levels of mercury that can be harmful to your baby. It’s best to talk to your medical professional about the kind of fish you like to eat and their mercury level, but as a rule of thumb you can safely eat up to 12 ounces of fish low in mercury (shrimp, salmon, canned tuna, etc) a week while pregnant.

o MYTH: Any food in moderation is fine during pregnancy.

• The truth is, there’s a smarter approach to empty-calorie foods. Like we said before, although in our pregnancy dreams eating is a nine-month long marathon of free-for-all eating, reality is much grimmer. You can of course indulge yourself occasionally in high-sugar foods like candy bars, cookies, and soft drinks, but there are other healthier options to your cravings.