Foods to Avoid When You’re Pregnant
Avoid Eating Fish with High Mercury Levels
Fish provides protein and healthy fats that help a baby’s brain grow. However, some fish have high levels of mercury, which can harm a baby’s developing nervous system. Large predatory fish that live longer, like king mackerel, bigeye tuna, swordfish, shark, marlin, and tilefish, contain more mercury. Marlin and orange roughy also fall into this category.
Choose fish that are lower in mercury for meals. Salmon, sardines, anchovies, light canned tuna, catfish, tilapia, and cod are generally safe when cooked well. Aim for about 8 to 12 ounces of low-mercury seafood per week, spread over two or three servings. Below is a table with examples:
| Fish to Avoid | Lower Mercury Fish to Choose |
|---|---|
| Bigeye tuna | Salmon |
| King mackerel | Sardines |
| Swordfish | Light canned tuna |
| Shark | Pollock |
| Marlin | Tilapia |
| Tilefish | Catfish |
| Orange roughy | Anchovies |
Steer Clear of Raw and Undercooked Fish or Shellfish
Raw or undercooked seafood, such as sushi, sashimi, ceviche, oysters, or mussels, can carry bacteria or viruses that cause infections. These germs can harm both the pregnant person and the baby.
Cook all seafood to a safe temperature (145°F or 63°C). Fish is ready when it flakes easily and looks opaque. Shellfish like shrimp, scallops, and lobster should turn fully white. Clams, mussels, and oysters must open their shells during cooking; discard any that remain closed.
Be cautious with smoked seafood. Only eat it if it’s cooked in a dish or comes in a canned or shelf-stable form. When eating local fish, check for any local health advisories regarding water quality.
Do Not Eat Undercooked Meat, Poultry, or Eggs
Raw or undercooked meats, poultry, and eggs can contain germs that cause foodborne illnesses and affect the baby’s health. Cook beef, pork, lamb, and poultry until they reach safe internal temperatures.
Heat hot dogs, luncheon meats, and deli meats (like ham or turkey slices) until steaming hot to kill any possible bacteria. Avoid refrigerated pâté or meat spreads; only canned or shelf-stable types are safe.
Cook eggs until both the yolk and white are firm. Avoid dishes made with raw eggs, such as homemade Caesar dressing, raw batter, hollandaise sauce, fresh ice cream, and desserts like tiramisu, unless made with pasteurized eggs. Reminders for meat and eggs:
- Cook meat and poultry thoroughly.
- Heat hot dogs and deli meats before eating.
- Skip raw eggs and foods containing them.
Say No to Foods and Drinks Made with Unpasteurized Ingredients
Unpasteurized milk and foods made from it may contain harmful bacteria. Pregnant people and their babies are especially at risk. Avoid soft cheeses like brie, camembert, blue-veined cheese, and feta unless the label says “made with pasteurized milk.” Do not drink unpasteurized juice or cider, as these can also carry germs. Watch for these unpasteurized foods:
- Soft cheeses (brie, camembert, blue cheese, feta)
- Unpasteurized milk or cream
- Unpasteurized juice or cider
- Refrigerated meat spreads or pâté
Avoid Unwashed Fresh Fruits and Vegetables
Fresh produce is healthy, but wash it well before eating. Dirt and germs can stick to unwashed fruits and vegetables. Peel or scrub produce under running water, even if you plan to peel it later.
Sprouts, including alfalfa, clover, radish, and mung bean sprouts, can contain harmful bacteria, even if washed. Cooking sprouts is the safest way to eat them while pregnant.
Checklist
- Wash all fruits and vegetables before eating.
- Peel produce when possible.
- Cook raw sprouts fully; avoid eating them raw.
Limit Caffeine Intake
Too much caffeine during pregnancy may increase the risk of certain problems. Try to keep caffeine under 200 milligrams per day. Average caffeine in common drinks:
| Beverage | Serving Size | Approximate Caffeine Amount |
|---|---|---|
| Brewed coffee | 8 oz (240 mL) | 95 mg |
| Black/green tea | 8 oz (240 mL) | 20–47 mg |
| Cola (soft drink) | 12 oz (355 mL) | 33 mg |
Check foods, teas, and medicines for hidden caffeine. If you drink more than one source daily, add up the amounts to stay below the limit.
Be Careful with Herbal Teas
Herbal teas are not regulated as strictly as foods or medicines, and the safety of many herbs during pregnancy is unknown. Some herbs in teas may have unwanted effects during pregnancy. Only use herbal teas that a healthcare provider has confirmed are safe. Even teas labeled “pregnancy-friendly” are not always well studied.
Recommendations
- Avoid all herbal teas unless approved by a health professional.
- Do not assume “natural” means “safe.”
Do Not Consume Alcohol
Drinking alcohol during pregnancy can cause serious risks, including miscarriage, stillbirth, and long-term health issues for the baby. No safe amount, time, or type of alcohol exists during pregnancy.
It is safest not to drink any alcohol while pregnant, including in cooking or small amounts. If someone has consumed alcohol before learning they were pregnant, they should speak with a healthcare provider for support if needed.
Key Points
- No alcohol is safe during pregnancy.
- Risks include birth defects and learning delays.
