Safe Eating During Pregnancy: What to Avoid and How to Stay Healthy

Highlights

Maintaining a healthy diet during pregnancy is crucial for the well-being of both you and your baby.
Some foods may contain harmful bacteria, toxins, or substances that can negatively affect fetal development.

Key dietary guidelines for pregnancy:

• Eat a variety of nutrient-dense foods, including vegetables, fruits, lean proteins, dairy, and whole grains.
• Avoid raw or undercooked meat, fish, eggs, and dairy products made from unpasteurized milk.
• Limit caffeine intake and eliminate alcohol consumption entirely.
• Be cautious with leftovers—store them properly and consume them within 24 hours.
• Follow safe food handling and hygiene practices.

In This Article

• Foods to Avoid During Pregnancy
• Risks Linked to Unsafe Foods
• Food Safety Guidelines
• Alcohol and Caffeine During Pregnancy
• Leftovers and Allergy-Prone Foods
• Tools and Assistance

Foods to Avoid During Pregnancy

During pregnancy, the immune system becomes weaker, making you more susceptible to infections that may not affect non-pregnant individuals. Some foods pose a higher risk of contamination with bacteria, viruses, or parasites. Others contain substances that, in excessive amounts, can harm fetal development.

Foods to avoid:

• Soft cheeses (brie, camembert, blue cheese, ricotta, feta) unless cooked thoroughly
• Unpasteurized milk and dairy products
• Undercooked or raw meat, poultry, and fish
• Raw or lightly cooked eggs (e.g., homemade mayonnaise, aioli, hollandaise sauce)
• Processed and deli meats (unless heated to steaming hot)
• Cold-smoked seafood and raw fish (sushi, sashimi, smoked salmon)
• Raw sprouts and unwashed vegetables
• Liver and liver-based products (due to high vitamin A content)
• Alcohol

Foods to limit:

• Caffeinated drinks (coffee, tea, energy drinks, cola)
• Certain fish species (shark, swordfish, marlin, orange roughy, catfish) due to mercury levels
• Highly processed foods (fast food, chips, processed snacks)

Risks Linked to Unsafe Foods

Each of these foods carries specific risks. Some can cause food poisoning, while others contain substances that may affect fetal development.

Listeriosis
Listeriosis is caused by the bacteria Listeria monocytogenes. While rare, it is particularly dangerous for pregnant women and can lead to miscarriage, stillbirth, or premature labor.

High-risk foods for listeria contamination:

• Soft cheeses and unpasteurized dairy products
• Cold-smoked seafood and raw fish
• Deli meats, pâté, and cold chicken
• Pre-packaged or pre-cut fruit and salads

Toxoplasmosis
Toxoplasmosis is a parasitic infection that, if contracted during pregnancy, can cause brain damage or vision problems in the baby.

High-risk foods for toxoplasmosis:

• Undercooked or raw meat
• Unwashed fruits and vegetables
• Contaminated water sources

Salmonella
Salmonella can cause severe food poisoning and, in rare cases, miscarriage.

High-risk foods for salmonella contamination:

• Raw or undercooked eggs
• Homemade sauces or desserts made with raw eggs
• Undercooked poultry
• Raw sprouts

Mercury Exposure
Mercury, found in high amounts in certain fish, can interfere with brain and nervous system development in the fetus.

Fish with high mercury levels to limit:

• Shark
• Marlin
• Swordfish
• Orange roughy
• Catfish

Vitamin A Overdose
While vitamin A is essential for fetal development, excessive intake (particularly from animal sources like liver) can cause birth defects.

Limit consumption of:

• Liver and liver-based products (no more than 50 grams per week)

Food Safety Guidelines

Following food safety guidelines can significantly reduce the risk of foodborne illnesses during pregnancy.

General food safety tips:

• Wash hands thoroughly before handling food and after touching raw meat.
• Cook meat, poultry, and seafood to safe internal temperatures.
• Store perishable foods in the refrigerator and consume them before their expiration date.
• Wash all fruits, vegetables, and herbs under running water before eating.
• Avoid sharing utensils, plates, or drinks with others to minimize the risk of contamination.

Dairy Products

• Consume only pasteurized milk and dairy products.
• Avoid soft cheeses unless cooked to 75°C and eaten immediately.
• Hard cheeses like cheddar and parmesan are safe to eat.

Eggs

• Always cook eggs thoroughly until both the white and yolk are solid.
• Avoid homemade sauces, desserts, or dishes containing raw eggs.

Meat and Poultry

• Cook all meat and poultry until there is no pink color left.
• Avoid cold deli meats and pâté unless reheated to at least 75°C.
• Use separate chopping boards for raw meat and vegetables.

Fish and Seafood

• Consume only fully cooked fish and seafood.
• Avoid sushi, sashimi, and cold-smoked fish.
• Follow safe guidelines for mercury consumption in fish.

Fruits and Vegetables

• Wash thoroughly under running water to remove bacteria and pesticides.
• Avoid pre-cut fruit and salad bars, as they have a higher risk of contamination.
• Do not consume raw sprouts due to potential bacterial growth.

Water Safety

• If drinking water quality is uncertain, use bottled water or boil water before consumption.
• Avoid iodine-based water treatment methods, as excess iodine can affect fetal thyroid function.

Alcohol and Caffeine During Pregnancy

Alcohol
There is no known safe level of alcohol consumption during pregnancy. Even small amounts may affect fetal development and increase the risk of:

• Fetal alcohol spectrum disorder (FASD)
• Low birth weight
• Premature birth
• Learning disabilities

The safest choice is to completely avoid alcohol during pregnancy.

Caffeine
Moderate caffeine intake is generally considered safe, but excessive amounts may increase the risk of miscarriage, preterm birth, and low birth weight.

Recommended daily caffeine limit: 200 mg per day

Caffeine content in common beverages:

• Instant coffee (1 tsp) – 80 mg
• Espresso (1 shot) – 145 mg
• Black tea (1 cup) – 50 mg
• Cola (375 ml can) – 36 mg
• Energy drink (250 ml can) – 80 mg
• Milk chocolate (100 g bar) – 20 mg

To reduce caffeine intake, opt for decaffeinated coffee, herbal tea, or water. Energy drinks are not recommended due to high caffeine levels and added stimulants.

Leftovers and Allergy-Prone Foods

Leftovers
Leftovers can pose a risk of Listeria contamination if not stored and reheated properly.

Safety tips for eating leftovers:

• Refrigerate within two hours of cooking.
• Store in a covered container and consume within 24 hours.
• Reheat to at least 60°C before eating.

Allergenic Foods
There is no evidence that avoiding allergenic foods during pregnancy prevents allergies in the baby. Unless you have a personal allergy, it is safe to eat:

• Peanuts and peanut butter
• Eggs
• Dairy
• Fish and shellfish

Tools and Assistance

If you’re looking for support during pregnancy in maintaining a safe diet, here are some helpful tools and strategies:

• Peer support – Join online forums or local pregnancy groups to share experiences and get tips from others.
• Food tracking journal – Monitor your meals, snacks, and drinks to keep track of safe and unsafe choices.
• Weekly meal plans – Plan ahead to avoid last-minute risky food choices and ensure nutritional variety.
• Shopping lists – Use a printed or digital list of pregnancy-safe foods when grocery shopping.
• Home safety checklist – Keep your kitchen clean and follow guidelines for proper food storage and preparation.

Need more information?

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