When women become pregnant, they are often misled to believe they must avoid certain foods for various health reasons. New and often confusing recommendations from family members, friends, and significant others, make it hard for pregnant women to know what types of foods are safe for their growing “babies-to-be.”

Here is the low-down on some common misconceptions and eating safely while pregnant.

Fish should be avoided during pregnancy. FALSE

Mercury exposure can lead to brain damage and learning disabilities in an unborn baby. NOT ALL FISH is high in mercury.

Fish that is high in mercury and should be avoided:

• Shark
• Tilefish
• Swordfish
• King Mackerel

Yet, some types of fish are healthy and even recommended to eat while pregnant, due to the omega-3 fatty acids (such as EPA and DHA), which are known as healthy fats. These healthy fats are important for brain and eye development in growing babies.

BUT, there are limitations to how much low-mercury fish you should eat per week. It is recommended that pregnant women either eat a maximum of 12 ounces of low-mercury fish per week, or take fish oil supplements (talk to your obstetrician for specific recommendations).

Fish that is low in mercury and you can eat:

• Salmon
• Canned light tuna (limit albacore to 6 ounces/week)
• Sardines
• Cod
• Pollock
• Tilapia
•  Shellfish

Cheese is safe to eat when I’m pregnant. FALSE

Cheese is known for being a good source of calcium, which helps strengthen both your bones and your baby’s bones while pregnant.

BUT, some cheeses are more likely to be contaminated with listeria, a harmful bacteria that can make an unborn baby very sick.

Cheeses that should be avoided:

• Any cheese made with unpasteurized milk (for example, Feta, Brie, Camembert)
• Mould-ripened cheese
• Blue-veined cheese

Cheeses that you can eat:

• Hard cheeses
• Soft cheeses made from pasteurized milk (check the label to confirm)

Fruits and vegetables should be avoided during pregnancy. FALSE

You absolutely should eat plenty of fresh fruits and vegetables! They provide a lot of healthy vitamins for your baby (such as folic acid and vitamin A), and they contain a lot of fiber which can help constipation and hemorrhoids.

BUT, make sure you wash fruits and vegetables well under running water before eating, cut off any bruised areas, and use separate cutting boards for meat and produce.

It’s okay to drink alcohol while pregnant. FALSE

Although, some studies have found that low to moderate alcohol consumption during pregnancy may not significantly harm children, there are various implications you should know of if you are thinking of consuming alcohol while pregnant.

BUT, when you drink, the alcohol quickly travels through your bloodstream, crosses the placenta, and reaches your baby. Your baby breaks down alcohol more slowly than you do, so she may end up with a higher level of blood alcohol. Drinking alcohol while pregnant can increase your baby’s risk of birth defects, behavior problems, and developmental disorders – this includes Fetal Alcohol Spectrum Disorders.

We do not know if there is a “safe” amount of alcohol to consume in pregnancy, so current recommendations are to avoid alcohol completely when pregnant.