Foods to Avoid During Pregnancy

Foods to Avoid During Pregnancy

You’re eating for two now, and trying to make the healthiest choices for you and baby-to-be: eating a (mostly) well-balanced diet, staying hydrated, and taking a prenatal vitamin. But knowing what foods and drinks to avoid during pregnancy is equally important, and thankfully, it’s a relatively small list.

Here’s a rundown of the foods and beverages that should be limited or avoided while pregnant, plus help understanding why they appear on the do-not-eat list in the first place.

Why Should You Avoid Certain Foods During Pregnancy?

Pregnancy changes your immune system and can make you more susceptible to certain infections. Some foods are more likely to contain illness-causing bacteria, like salmonella, listeria, E. coli, and toxoplasmosis, and should be

If you accidentally consume contaminated food, it will be more difficult for your body to fight off potential infection, and more likely that you will become sick—if your infection is severe enough, it can even cause miscarriage or preterm labor. Additionally, anything you eat will affect your growing baby, too. These nasty bacteria can cross the placenta, putting your baby at risk for developing an infection, as well.

It’s not just foods that are likely to harbor bacteria that are off-limits, either. While caffeine or alcohol may not make you sick, they may have a negative impact on your growing fetus. It's important to remember that the actual risk from some of these foods is statistically low, but because the potential consequences can be serious, the guidance is extra cautious. The goal is simply to minimize every avoidable risk.

What Happens If You Accidentally Eat Food You Should Avoid?

First, cut yourself some slack—you’re growing a human (and likely pretty exhausted). A single bite of feta cheese or a sandwich with deli meat is highly unlikely to cause any harm. The key is not to panic, but to be aware of the signs of illness. If you start experiencing symptoms of food poisoning, including vomiting, stomach pain, diarrhea, fever, and body aches, call your healthcare provider immediately. Food poisoning generally occurs within three days of eating contaminated food, so it won’t take too long to know you’re in the clear. Of course, there’s no harm in reaching out to your doctor for reassurance, even if you’re feeling fine.

Foods You Should Limit During Pregnancy

Research suggests that moderate caffeine consumption during pregnancy does not increase the risk of miscarriage or preterm birth. What’s considered moderate? Less than 200mg of caffeine a day (for perspective, that’s about one 12 oz cup of coffee). Don’t forget caffeine can be found in sodas, teas, and chocolate, as well. To put that 200mg limit into better perspective: a can of cola has about 30-40mg, a cup of black tea has about 50mg, and a bar of dark chocolate can have up to 25mg. You can still enjoy these treats, but it's wise to keep a running tally throughout the day.

Foods You Should Avoid During Pregnancy

A healthy diet during pregnancy isn’t necessarily super restrictive, but there are some foods that pose a higher risk for foodborne illness. These are the foods that are considered off-limits and should be avoided whenever possible.

Raw or Undercooked Fish and Shellfish

Any seafood dish should be cooked until its internal temperature reaches 145° F. Raw and undercooked seafood may contain parasites and bacteria, including listeria, that can make you sick.

• Sushi with raw fish (sushi with cooked fish and shellfish is fine—hello, tempura rolls)
• Sashimi
• Ceviche
• Raw oyster, scallops, or clams
• Seafood labeled nova style, lox, kippered, smoked, or jerky (unless it has been cooked in a dish like a casserole)

Raw seafood is a primary source of parasites and bacteria like Listeria monocytogenes, which can thrive even in refrigerated temperatures and cause a serious infection called listeriosis. Instead, order rolls with cooked ingredients like California rolls (cooked imitation crab), tempura shrimp rolls, eel (unagi) rolls, or vegetable rolls like avocado or cucumber. Cooked shrimp cocktail and fully cooked scallops are also perfectly safe.

High-Mercury Fish

Some large fish contain mercury, a heavy metal that can cause health problems for pregnant women and their developing babies (in fact, even young children should avoid consuming high-mercury fish—it can have negative impacts on brain and other organ development).

• Swordfish
• Tuna: albacore, ahi, bigeye, yellowfin (Albacore, or "white" tuna, has more mercury than "light" canned tuna. Limit albacore to one serving per week.)
• Sea bass
• Mackerel: gulf, king, spanish
• Grouper
• Marlin
• Orange roughy
• Shark
• Tilefish

If you’re a seafood lover, don’t despair—there are plenty of options that are safe to eat while pregnant, including:

• Light canned tuna
• Mahi mahi
• Shrimp
• Lobster
• Bass
• Anchovies
• Catfish
• Cod
• Herring
• Pollock
• Salmon
• Sardines
• Shad
• Tilapia
• Trout

Both salmon and anchovies are great options because they contain high amounts of omega-3 fatty acids, which improve your baby’s eye and brain growth during early development.

Raw or Undercooked Meat and Eggs

All meat and poultry should be cooked to the U.S. Department of Agriculture’s (USDA) recommended minimum safe internal temperature. Raw and undercooked meats can contain harmful bacteria and parasites, such as E. Coli, Salmonella, campylobacter, and toxoplasmosis. In other words, if you prefer your steak rare, you’re out of luck for the next nine months (but wouldn’t that make for a great first meal at home with your new baby). Use a meat thermometer to be sure—145°F for whole cuts of meat, 160°F for ground meats, and 165°F for all poultry.

Raw, undercooked, and unpasteurized eggs may contain salmonella, and should be cooked until both the yolks and whites are firm. If you’re making a casserole or baked dish containing eggs, it should reach an internal temperature of 160° F. It’s also wise to avoid eating anything that may contain raw eggs, including:

• Raw batter and dough
• Homemade eggnog
• Homemade Caesar salad dressing
• Tiramisu
• Eggs benedict
• Homemade ice cream
• Fresh or homemade hollandaise sauce

Note that store-bought ice cream is not on this list, and rejoice.

Unpasteurized Cheese, Milk, and Juice

Imported soft cheeses, like Brie, goat cheese, feta, Camembert, queso fresco, and blue-veined cheeses may be made with unpasteurized milk, which may contain listeria and other pathogens. Double check the label before whipping up a Greek salad. Unpasteurized juices and milks carry the same risks and should also be avoided. The key word to look for on any label is "pasteurized." If it says "made with pasteurized milk," you are good to go, regardless of whether the cheese is soft or hard.

Fortunately, the Food and Drug Administration (FDA) requires that all milk products distributed in the US are pasteurized (at the time of this writing), so any milk, cheese, or sour cream made in the US is totally safe for you to eat.

Hotdogs and Deli Meats

Deli meats and hotdogs being on the no-no list is a surprise for many moms-to-be—they’re precooked, after all. But there’s a small chance they could contain listeria, so if you plan to eat a club sandwich, you’ll want to heat any cold cut or deli meat until it is steaming hot. The same goes for:

• Hot dogs
• Cold deli meats (both the kind you have sliced at the deli and prepackaged options)
• Cold cured meats like lox and salami
• Pâtés and meat spreads (refrigerated types can contain Listeria)
  

Listeria bacteria can contaminate these products after they have been cooked but before they are packaged. Heating them to 165°F (steaming hot) kills the bacteria. Opt instead for fillings that don't need to be heated, like a roasted vegetable sandwich with pasteurized cheese, or make a classic tuna salad at home with low-mercury canned tuna. You can also have any deli meat you like as long as you heat it until it's steaming.

Unwashed Produce

Once you’ve unpacked your fruits and veggies from the market, wash and scrub them under running water (just water—no soaps or detergents). Even produce with peels that aren’t eaten should be scrubbed because bacteria on the peel or skin can contaminate the fruit or vegetable when you cut them. This helps to wash away soil which can harbor Toxoplasma, as well as pesticide residue and other bacteria.

Premade Deli Salads

Premade deli salads may contain listeria, so if you get a craving for egg, tuna, pasta, or chicken salad, skip the grocery store or sandwich shop and make it at home. Make sure to thoroughly cook chicken or eggs, and opt for a low-mercury tuna option, like slapjack.

Raw Sprouts

Raw sprouts, such as alfalfa, clover, mung bean, and radish, have been linked to E. coli, listeria, and salmonella outbreaks. The warm, humid conditions needed to grow sprouts are also the perfect breeding ground for bacteria, and it's impossible to wash them thoroughly. If you usually top a salad or sandwich with sprouts, think about using sliced endive, celery, or something pickled for some added interest and texture.

Alcohol

Heavy drinking—defined as having more than three drinks per occasion or more than seven drinks a week—causes fetal alcohol syndrome (FAS), a group of conditions that includes both physical symptoms and problems with learning and behavior. Because no amount of alcohol has been proven safe to consume while pregnant, your doctor or midwife will most likely advise against drinking, period.

When you’re pregnant, it’s equally important to eat a well-balanced nutritious diet, and to avoid and limit certain foods that pose a risk for you and your growing baby. While most food and drinks are perfectly safe to consume for moms-to-be, some—like raw or undercooked meat, unpasteurized cheese, alcohol, and beverages with excessive caffeine—should be avoided to ensure a healthy pregnancy.

Herbal Teas, Kombucha, and More

• Herbal Teas: Many herbal teas are safe, but some are not recommended during pregnancy due to a lack of research or potential to cause contractions. Generally considered safe in moderation are teas like peppermint, ginger, and rooibos. Teas to check with your doctor about or avoid include those with chamomile, hibiscus, sage, and licorice root.
• Kombucha: Most providers recommend avoiding kombucha. This is because it is typically unpasteurized, contains a small amount of alcohol from fermentation, and its caffeine content can be unpredictable.
• Energy Drinks: These are generally discouraged due to their very high levels of caffeine and other stimulants that have not been proven safe during pregnancy.

Smart Food Safety Practices 

• Separate Cutting Boards: Use one cutting board for raw meats and a separate one for fruits, vegetables, and ready-to-eat foods to prevent cross-contamination.
• Cook to Temperature: Don't just eyeball it. A digital food thermometer is your best friend for ensuring meats are cooked to a safe internal temperature.
• Mind Your Leftovers: Refrigerate leftovers promptly (within 2 hours) in airtight containers and consume them within 3-4 days. When you reheat them, make sure they reach 165°F.

Eating Out While Pregnant

• Don't Be Afraid to Ask Questions: It's perfectly acceptable to ask your server, "Is the feta cheese in this salad made with pasteurized milk?" or "Can the chef make the Caesar dressing without raw egg?" Most restaurants are happy to accommodate.
• Order Meats Well-Done: To be safe, order all steaks, burgers, and pork cooked to well-done to eliminate any risk of undercooked meat.
• Be Wary of Buffets and Salad Bars: Foods that have been sitting out for extended periods at room temperature pose a higher risk. Opt for freshly prepared dishes whenever possible.
• When in Doubt, Choose a Cooked Option: If you're unsure about the ingredients in a dish, the safest bet is always to choose something that is fully cooked, like a baked pasta, a grilled chicken dish, or a vegetable soup.

When you’re pregnant, it’s equally important to eat a well-balanced nutritious diet, and to avoid and limit certain foods that pose a risk for you and your growing baby. While most food and drinks are perfectly safe to consume for moms-to-be, some—like raw or undercooked meat, unpasteurized cheese, alcohol, and beverages with excessive caffeine—should be avoided to ensure a healthy pregnancy. Remember, this is a short moment in life. Focusing on the thousands of delicious foods you can enjoy is much more empowering than focusing on the small list of things to temporarily avoid.