Foods to Avoid During Pregnancy: What’s Safe and What to Limit

Quick Answer – What Foods Should You Avoid During Pregnancy?

During pregnancy your body works overtime, lowering your immune defense system. Avoiding contaminated food, raw proteins, and harmful toxins is the easiest way to prevent infection.

Strictly Avoid:

• Raw Seafood (such as sushi or raw oysters)
• Unpasteurized dairy (including soft cheeses made with raw milk)
• Raw Sprouts (like alfalfa and clover)
• Refrigerated pates or meat spreads
• Alcohol

Limit Your Intake:

• High mercury fish (like swordfish and king mackerel)
• Caffeine

Reheat Thoroughly:

• Deli meats
• Hot dogs

Foods to Avoid During Pregnancy

Below is the preventative checklist of food to avoid during pregnancy.

• Raw/undercooked meat: Raw meat, poultry, and wild meat that is rare or not fully cooked should be avoided. These foods hide tiny parasites such as Toxoplasma or E. coli that can cause severe health issues. Cook all meat until no pink remains.
• Raw fish and shellfish: Susi, sashimi, ceviche, and raw oysters are raw seafood and often carry germs like norovirus, Vibrio, and Salmonella. Eat it only with fully cooked seafood and fish.
• High-mercury fish: They are big fish that eat other fish such as sharks, swordfish, king mackerel, tilefish, and bigeye tuna. Mercury, a heavy metal, can damage the fatal developing nervous system and brain. Completely avoid these and consider low mercury fish such as cod or salmon.
• Raw/undercooked eggs: Avoid eggs with runny yolks, soft-boiled eggs, or products made with raw eggs, such as homemade mayo and cake. They can cause salmonella food poisoning. Cook eggs until the white and yolk are hard and firm.
• Unpasteurized milk and dairy: It includes raw milk and yogurt, which has not been heated to kill germs. It can harbor dangerous bacteria called Listeria. Always read the label and choose pasteurized milk.
• Unpasteurized soft cheese: Avoid soft cheeses like camembert, brie, and blue cheese made from raw milk. They can also carry Listeria bacteria. You can consider them if the package says it's made with pasteurized milk.
• Unpasteurized juice: Avoid fresh-squeezed fruit or vegetable juice from a farm, market, or juice bar that was not treated. They contain harmful bacteria like E. coli. Switch to pasteurized store-bought juices.
• Raw sprouts: Alfalfa, radish, clover, and mung bean sprouts grow in wet, warm places where Salmonella grows. Only washing them cannot make it germ-free. Avoid eating them raw. Wash them properly and cook them thoroughly before you eat.
• Deli meat/hot dogs: Ready-to-eat ham or turkey slices from the deli counter and hot dogs can harbor Listeria bacteria after they are made. Heat them properly until they are streaming hot (165°F) to kill any bacteria before you eat them.
• Refrigerated pâté/meat spreads: Shelf-stable and canned versions of meat spreads and pâté are safe. But cold meat pastes that are refrigerated contain a high risk of Listeria. You can avoid them or go for canned versions.
• Alcohol: It includes beer, wine, liquor, or any drink with alcohol in it. There is no safe amount of alcohol when you are pregnant. It can be harmful for a baby and can cause lifelong health issues and learning problems such as fetal alcohol spectrum disorder.

Foods and Drinks to Limit During Pregnancy

Maintaining a nutrient-rich diet is crucial for healthy pregnancy. Here are some food and drinks to limit that can pose a possible risk.

• Caffeine: If you're pregnant, you should limit your caffeine intake, but don't eliminate it completely. The American College of Obstetricians and Gynecologists (ACOG) suggests women consume no more than 200 milligrams of caffeine per day. This is about the same amount as one 12-ounce cup of brewed coffee. It's important to control your consumption, as caffeine can pass to the baby and has been associated with low birth weight. Don't forget that caffeine is also found in common foods such as tea, sodas, energy drinks, and chocolate.
• Highly processed/high-sodium foods: Highly processed foods like fast food, snack food, and frozen meals are best kept to a minimum. They tend to be high in sodium, trans fats, and added sugars but low in nutrients. Too much sodium can cause more swelling (edema) and make it more likely to develop pregnancy hypertension. Rather, eat nutrient-rich, whole foods for energy and your baby's growth.
• Artificial sweeteners: It's a myth that all artificial sweeteners are harmful during pregnancy, but there's no scientific proof. The FDA and other regulatory agencies consider several high-intensity sweeteners, such as sucralose, aspartame, and acesulfame potassium, safe for use in pregnancy at levels within the acceptable daily intake. But it's best to get them in small amounts as part of a healthy eating plan. One exception is the rare genetic disorder known as phenylketonuria (PKU), which pregnant women must avoid aspartame.

What Foods Are Safe During Pregnancy?

Focus on these safe pregnancy food options to ensure a balanced diet for you and your baby.

• Well-cooked meat, eggs, and seafood: Cooking the seafood, meat, and eggs well will destroy the harmful bacteria. These food items provide essential iron and protein that support your expanding flood volume and baby's muscle development.
• Lower-mercury fish: Low-mercury fishes such as shrimp, salmon, and tilapia are completely safe to consume. They are highly recommended because they are packed with omega-3 fatty acids (DHA) that are important for the brain and eye development of the child.
• Pasteurized dairy: Milk, yogurt, and cheese are completely safe if pasteurized. Dairy foods provide the required calcium and vitamin D to strengthen the bones of the baby.
• Washed fruits and vegetables: Fruits and vegetables provide fiber, vitamins, and antioxidant features that strengthen immunity and improve digestion. Thoroughly wash them before eating to remove dirt and parasites.
• Pasteurized juice: They are free from harmful microbes as compared to fresh-squeezed juice. Pasteurized juice offers quick hydration and vitamin C that help the body absorb iron.
• Balanced, nutrient-dense foods: For overall mental health during pregnancy, take balanced, nutrient-dense food such as whole grains, legumes, and nuts for energy, folic acid, and healthy fats.

Pregnancy Food Safety Tips

Protect yourself and your baby from foodborne illnesses such as salmonella and listeria. Use the Clean → Separate → Cook → Chill framework.

• Clean: Wash hands with soap for a minimum of 20 seconds before you handle food. Wash frequently used surfaces such as cutting boards and counters with soapy water. Thoroughly wash vegetables and fruits under a running tap.
• Separate: Separate the raw meat, seafood, and poultry from ready-to-eat items in the shopping cart refrigerator and bags. Additionally, use a different cutting board for meat.
• Cook: Cook food to safe internal temperature using a food thermometer.
  • For poultry 165°F (74°C)
  • For meats 160°F (71°C)
  • Whole meat and seafood 145°F (63°C)
  • Reheat deli meats and leftovers until they're steaming hot (165°F / 74°C).
• Chill: Refrigerate perishable food within two hours. Keep your refrigerator temperature at 40°F (4°C) or below and your freezer at 0°F (-18°C) or below.
• Additional Tip: Preparing a meal requires a long period of standing. You can use a supportive belly band to gently lift your abdomen and redistribute weight evenly by significantly reducing the lower back and pelvic pressure. It prioritizes your safety and comfort when cooking.

What If I Accidentally Eat Something Unsafe During Pregnancy?

Don't panic and take a deep breath. Accidentally eating unsafe food during pregnancy is quite common. After all, we have built around eating these foods our entire lives, and it takes time to adjust to new habits. The actual risk of getting sick is low as your body's immune system works hard to protect you and your baby. However, there are some important signs of foodborne illnesses you should watch out for. Consult a healthcare professional if you experience:

• Severe nausea or vomiting
• Diarrhea or stomach pain or cramps
• Fever and chills
• Body aches similar to flu

Even if you are completely fine but feel anxious, consulting your doctor about what you ate is a smart decision. They will monitor your health by running some tests if required and provide reassurance. Make sure to remember these dietary changes moving forward to ensure the safety of both you and your baby.

When to Contact Your Healthcare Provider

A pregnant woman is at high risk of foodborne illnesses leading to serious complications for both mother and developing child. Knowing which food to avoid and when to contact a healthcare professional is essential for safety and well-being. Call your doctor immediately if you have accidentally eaten contaminated food or something you should have avoided. Look for flu-like symptoms, decreased fatigue, vomiting, and diarrhea, and if any of them appear, consult your care provider immediately.

Note that this blog is for informational and educational purposes only. The advice is not intended to impose undue limits but rather for the safety and well-being of both the mother and the child. Please consult your healthcare professional or a qualified medical provider before you make any changes to your diet.