Food not to eat during pregnancy

11 Foods and Beverages to Avoid During Pregnancy

One of the first things people learn when they’re pregnant is what they can’t eat. It can be a real bummer if you’re a big sushi, coffee, or rare steak fan.

Thankfully, there’s more you can eat than what you can’t. You just have to learn how to navigate the waters (the low mercury waters, that is). You’ll want to pay close attention to what you eat and drink to stay healthy .

Certain foods should only be consumed rarely, while others should be avoided completely. Here are 11 foods and beverages to avoid or minimize while pregnant.

Mercury is a highly toxic element. It has no known safe level of exposure and is most commonly found in polluted water.

In higher amounts, it can be toxic to your nervous system, immune system, and kidneys. It may also cause serious developmental problems in children, with adverse effects even in lower amounts.

Since it’s found in polluted seas, large marine fish can accumulate high amounts of mercury. Therefore, it’s best to avoid high mercury fish while pregnant and breastfeeding.

High-mercury fish you want to avoid include:

• shark
• swordfish
• king mackerel
• tuna (especially bigeye tuna)
• marlin
• tilefish from the Gulf of Mexico
• orange roughy

However, it’s important to note that not all fish are high in mercury — just certain types.

Consuming low mercury fish during pregnancy is very healthy, and these fish can be eaten up to three times per week, according to the Food and Drug Administration (FDA).

Low mercury fish are plentiful and include:

• anchovies
• cod
• flounder
• haddock
• salmon
• tilapia
• trout (freshwater)

Fatty fish like salmon and anchovies are especially good options, as they are high in omega-3 fatty acids, which are important for your baby.

This one will be tough for you sushi fans, but it’s an important one. Raw fish, especially shellfish, can cause several infections. These can be viral, bacterial, or parasitic infections, such as norovirus, Vibrio, Salmonella, and Listeria.

Some of these infections may only affect you, causing dehydration and weakness. Other infections may be passed on to your baby with serious, or even fatal, consequences.

Pregnant women are especially susceptible to listeria infections. In fact, according to the Centers for Disease Control and Prevention (CDC), pregnant women are up to 10 times more likely to get infected by Listeria than the general population. Pregnant Hispanic women are 24 times more at risk.

This bacteria can be found in soil and contaminated water or plants. Raw fish can become infected during processing, including smoking or drying.

Listeria bacteria can be passed to your baby through the placenta, even if you’re not showing any signs of illness. This can lead to premature delivery, miscarriage, stillbirth, and other serious health problems, according to the CDC.

It’s definitely advised to avoid raw fish and shellfish, including many sushi dishes. But don’t worry, you’ll enjoy it that much more after baby is born and it’s safer to eat again.

Some of the same issues with raw fish affect undercooked meat, too. Eating undercooked or raw meat increases your risk of infection from several bacteria or parasites, including Toxoplasma, E. coli, Listeria, and Salmonella.

Bacteria may threaten the health of your little one, possibly leading to stillbirth or severe neurological illnesses, including intellectual disability, blindness, and epilepsy.

While most bacteria are found on the surface of whole pieces of meat, other bacteria may linger inside the muscle fibers.

Some whole cuts of meat — such as tenderloins, sirloins, or ribeye from beef, lamb and veal — may be safe to consume when not cooked all the way through. However, this only applies when the piece of meat is whole or uncut, and completely cooked on the outside.

Cut meat, including meat patties, burgers, minced meat, pork, and poultry, should never be consumed raw or undercooked. So keep those burgers on the grill well done for now.

Hot dogs, lunch meat, and deli meat are also of concern, which is sometimes surprising to pregnant people. These types of meat may become infected with various bacteria during processing or storage.

Pregnant women should not consume processed meat products unless they’ve been reheated until steaming hot.

Raw eggs can be contaminated with the Salmonella bacteria.

Symptoms of salmonella infections include fever, nausea, vomiting, stomach cramps, and diarrhea.

However, in rare cases, the infection may cause cramps in the uterus, leading to premature birth or stillbirth.

Foods that commonly contain raw eggs include:

• lightly scrambled eggs
• poached eggs
• hollandaise sauce
• homemade mayonnaise
• some homemade salad dressings
• homemade ice cream
• homemade cake icings

Most commercial products that contain raw eggs are made with pasteurized eggs and are safe to consume. However, you should always read the label to make sure.

To be on the safe side, make sure to always cook eggs thoroughly or use pasteurized eggs. Save those super runny yolks and homemade mayo until after baby makes their debut.

Organ meat is a great source of a variety of nutrients.

These include iron, vitamin B12, vitamin A, zinc, selenium, and copper — all of which are good for you and baby. However, eating too much animal-based vitamin A (preformed vitamin A) is not recommended during pregnancy.

Consuming too much preformed vitamin A, especially in the first trimester of pregnancy, can lead to congenital malformations and miscarriage.

Although this is mostly associated with vitamin A supplements, it’s best to keep your consumption of organ meats like liver to just a few ounces once per week.

You may be one of the millions of folks who love their daily cups of coffee, tea, soft drinks, or cocoa. You’re definitely not alone when it comes to our love of caffeine.

Pregnant people are generally advised to limit their caffeine intake to less than 200 milligrams (mg) per day, according to the American College of Obstetricians and Gynecologists (ACOG).

Caffeine is absorbed very quickly and passes easily into the placenta. Because babies and their placentas don’t have the main enzyme needed to metabolize caffeine, high levels can build up.

High caffeine intake during pregnancy has been shown to restrict fetal growth and increase the risk of low birth weight at delivery.

Low birth weight — defined as less than 5 lbs., 8 oz. (or 2.5 kg) — is associated with an increased risk of infant death and a higher risk of chronic diseases in adulthood.

So keep an eye on your daily cup of joe or soda to make sure baby doesn’t have exposure to too much caffeine.

Your healthy salad choice may not be free from rogue ingredients, either. Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts, may be contaminated with Salmonella.

The humid environment required by seeds to start sprouting is ideal for these kinds of bacteria, and they’re almost impossible to wash off.

For this reason, you’re advised to avoid raw sprouts altogether. However, sprouts are safe to consume after they have been cooked, according to the FDA.

The surface of unwashed or unpeeled fruits and vegetables may be contaminated with several bacteria and parasites.

These include Toxoplasma, E. coli, Salmonella, and Listeria, which can be acquired from the soil or through handling.

Contamination can occur at any time during production, harvest, processing, storage, transportation, or retail. One dangerous parasite that may linger on fruits and vegetables is called Toxoplasma.

The majority of people who get toxoplasmosis have no symptoms, while others may feel like they have the flu for a month or more.

Most infants who are infected with the Toxoplasma bacteria while still in the womb have no symptoms at birth. However, symptoms such as blindness or intellectual disabilities may develop later in life.

What’s more, a small percentage of infected newborns have serious eye or brain damage at birth.

While you’re pregnant, it’s very important to minimize the risk of infection by thoroughly washing with water, peeling, or cooking fruits and vegetables. Keep it up as a good habit after baby arrives, too.

Raw milk, unpasteurized cheese, and soft-ripened cheeses can contain an array of harmful bacteria, including Listeria, Salmonella, E. coli, and Campylobacter. (These are probably sounding familiar by now.)

The same goes for unpasteurized juice, which is also prone to bacterial contamination. These infections can all have life-threatening consequences for an unborn baby.

The bacteria can be naturally occurring or caused by contamination during collection or storage. Pasteurization is the most effective way to kill any harmful bacteria, without changing the nutritional value of the products.

To minimize the risk of infections, eat only pasteurized milk, cheese, and fruit juice.

It’s advised to completely avoid drinking alcohol when pregnant, as it increases the risk of miscarriage and stillbirth. Even a small amount can negatively impact your baby’s brain development.

Drinking alcohol during pregnancy can also cause fetal alcohol syndrome, which involves facial deformities, heart defects and intellectual disability.

Since no level of alcohol has been proven to be safe during pregnancy, it’s recommended to avoid it altogether.

There’s no better time than pregnancy to start eating nutrient-dense foods to help both you and your growing little one. You’ll need increased amounts of many essential nutrients, including protein, folate, choline, and iron.

It’s also a myth that you’re “eating for two.” You can eat as you normally do during the first semester, then increase by about 350 calories per day in your second trimester, and about 450 calories per day in your third trimester.

An optimal pregnancy eating plan should mainly consist of whole foods, with plenty of nutrients to fulfill yours and baby’s needs. Processed junk food is generally low in nutrients and high in calories, sugar, and added fats.

While some weight gain is necessary during pregnancy, excess weight gain has been linked to many complications and diseases. These include an increased risk of gestational diabetes, as well as pregnancy or birth complications.

Stick to meals and snacks that focus on protein, vegetables and fruits, healthy fats, and fiber-rich carbohydrates like whole grains, beans, and starchy vegetables. Don’t worry, there are lots of ways to sneak veggies into your meals without sacrificing taste.

When you’re pregnant, it’s essential to avoid foods and beverages that may put you and your baby at risk.

Although most foods and beverages are perfectly safe to enjoy, some, like raw fish, unpasteurized dairy, alcohol, and high mercury fish, should be avoided.

Plus, some foods and beverages like coffee and foods high in added sugar, should be limited in order to promote a healthy pregnancy.

If you want to learn more about what foods you should eat during pregnancy, check out this article: Healthy Eating During Pregnancy.

Quick tips for foods to avoid when pregnant

• Avoid high-mercury fish including shark, swordfish, tuna, and marlin.
• Raw fish and shellfish can be contaminated with bacteria and parasites. Some of these can cause adverse health effects and harm both you and baby.
• Raw or undercooked meat may contain harmful bacteria. As a general rule, meat should be cooked all the way through.
• Raw eggs may be contaminated with Salmonella, and may put you and your baby at risk. Be sure to thoroughly cook eggs before eating.
• Organ meat is a great source of iron, vitamin B12, vitamin A, and copper. To prevent consuming too much vitamin A limit your intake of organ meat to a few ounces once a week.
• Limit caffeine intake to under 200 mg per day, which is about 2 to 3 cups of coffee. High caffeine intake during pregnancy may limit baby’s growth and cause low birth weight.
• Raw sprouts may be contaminated with bacteria. Only eat them thoroughly cooked.
• Fruits and vegetables may be contaminated with harmful bacteria, including Toxoplasma. It’s important to thoroughly wash all fruits and vegetables with plenty of clean water.
• Don’t consume unpasteurized milk, cheese, or fruit juice, as these foods increase the risk of bacterial infections.
• Avoid all alcohol. Drinking alcohol can increase the risk of miscarriage, stillbirth, and fetal alcohol syndrome.
• Eating processed foods during pregnancy can increase your risk of excess weight gain, gestational diabetes, and complications. This can have long-term health implications for you and your child.

Foods to avoid when pregnant

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There are some foods you should not eat when you're pregnant because they might make you ill or harm your baby. Make sure you know the important facts about which foods you should avoid or take extra care with when you're pregnant. The best foods to eat are freshly cooked or freshly prepared food.

Some types of cheese

Don't eat mould-ripened soft cheese, such as brie, camembert and chevre (a type of goat's cheese) and others with a similar rind. You should also avoid soft blue-veined cheeses such as Danish blue or gorgonzola. These are made with mould and they can contain listeria, a type of bacteria that can harm your unborn baby.

Although infection with listeria (listeriosis) is rare, it is important to take special precautions in pregnancy because even a mild form of the illness in a pregnant woman can lead to miscarriage, stillbirth or severe illness in a newborn baby.

You can eat hard cheeses such as cheddar, parmesan and stilton, even if they're made with unpasteurised milk. Hard cheeses don't contain as much water as soft cheeses so bacteria are less likely to grow in them. Many other types of cheese are okay to eat, but make sure they're made from pasteurised milk. They include cottage cheese, mozzarella, cream cheese, paneer, haloumi, goat's cheese and processed cheeses such as cheese spreads.

Pâté

Avoid all types of pâté, including vegetable pâtés, as they can contain listeria.

Raw or partially cooked eggs

Make sure that eggs are thoroughly cooked until the whites and yolks are solid. This prevents the risk of salmonella food poisoning. Don’t eat foods that contain raw and undercooked eggs, such as homemade mayonnaise. If you wish to have dishes that contain raw or partially cooked eggs, consider using pasteurised liquid egg. Don’t use cracked or dirty eggs.

Raw or undercooked meat

Cook all meat and poultry thoroughly so it is steaming hot and there is no trace of pink or blood. Take particular care with poultry, pork, sausages and minced meat, including burgers.

Don't eat rare meat. Toxoplasmosis is an infection caused by a parasite that can be found in meat, soil, cat faeces and untreated water. If you are pregnant the infection can damage your baby, but it's important to remember that toxoplasmosis in pregnancy is very rare.

If you feel you may have been at risk, discuss it with your doctor, midwife or obstetrician. If you are infected while you're pregnant, treatment for toxoplasmosis is available.

Wash all surfaces and utensils thoroughly after preparing raw meat. It's also important to remember to wash and dry your hands after touching or handling raw meat. This will help to avoid the spread of harmful bugs such as salmonella, campylobacter and E. coli that can cause food poisoning.

Liver products

Don't eat liver or liver products such as liver pâté or liver sausage, as they may contain a lot of vitamin A. Too much vitamin A can harm your baby.

Supplements containing vitamin A

Don't take high-dose multivitamin supplements, fish liver oil supplements or any supplements containing vitamin A.

Some types of fish

Fish contains protein and essential omega-3 fatty acids, so it is recommended in pregnancy.

However, some types of fish have higher levels of mercury, which can affect the baby’s developing nervous system. It’s important to limit your intake of fish with higher levels of mercury. Shark (flake), broadbill, marlin and swordfish should be eaten no more than once a fortnight and don’t eat any other fish during that fortnight. Orange roughy and catfish should be eaten no more than once a week, and no other fish should be eaten during that week.

For more information about mercury in fish, visit Food Standards Australia.

Raw shellfish

Eat cooked rather than raw shellfish as it can contain harmful bacteria and viruses that can cause food poisoning and have a higher risk of listeria contamination.

Pre-packaged salads

Pre-prepared or pre-packaged fruit or vegetable salads, including those from buffets and salad bars have a higher risk of listeria contamination.

Certain fruit and vegetables

Don’t eat rockmelon, due to a risk of listeria, or bean sprouts, due to salmonella.

Sushi

Don’t eat chilled seafood such as raw oysters, sashimi and sushi, smoked ready-to-eat seafood and cooked ready-to-eat prawns, which have a higher risk of listeria contamination.

The safest way to enjoy sushi is to choose the fully cooked or vegetarian varieties, such as those that include:

• cooked seafood, for example fully cooked eel (unagi) or shrimp (ebi)
• vegetables, for example cucumber (kappa) maki
• avocado — for example California roll
• fully cooked egg

Cold cured meats

Cold cured meats include salami, parma ham, chorizo and pepperoni. In Australia, pregnant women are advised to avoid eating cold cured meats or smoked fish as there is a small risk of these foods harbouring listeria, or the toxoplasma parasite that causes toxoplasmosis. These include:

• cold meats from delicatessen counters and sandwich bars, and packaged, sliced ready-to-eat meats
• cold cooked ready-to-eat chicken (whole, portions, or diced)

Unpasteurised milk

If you have milk, drink only pasteurised or UHT (ultra-heat treated) milk (also called long-life milk). If only raw (unpasteurised) milk is available, boil it first. Don’t drink unpasteurised goat’s or sheep’s milk or eat food that is made out of them, such as soft goat’s cheese.

Don't eat soft-serve ice-creams while you're pregnant as they have a higher risk of listeria contamination.

Alcohol

There is no safe level of alcohol that you can have during your pregnancy. Whether you are planning a pregnancy, already pregnant or breastfeeding, not drinking is the safest option as alcohol can harm your unborn baby.

Caffeine

High levels of caffeine can increase the risk of miscarriage, low birth weight and experiencing a difficult birth. Caffeine is naturally found in lots of foods, such as coffee, tea and chocolate, and is added to some soft drinks and energy drinks. Some cold and flu remedies also contain caffeine. Talk to your midwife, doctor or pharmacist before taking these remedies.

You don’t need to cut out caffeine completely, but don’t have more than 200mg a day. The approximate amounts of caffeine found in food and drinks are:

• 1 cup of instant coffee: 60mg
• 1 shot of espresso coffee: 100mg
• 1 cup of plunger coffee: 80mg
• 1 cup of tea: 30mg
• 375ml can of cola: 49mg
• 250ml can of energy drink: 80mg
• 100g bar of milk chocolate: 20mg

Don’t worry if you occasionally have more than 200mg, the risks are quite small. To cut down on caffeine, try decaffeinated tea and coffee, fruit juice or mineral water instead of regular tea, coffee and cola.

Energy drinks

Energy drinks are not recommended during pregnancy as they may contain high levels of caffeine, and other ingredients not recommended for pregnant women.

Foods with soil on them

Wash fruit, vegetables and salads to remove all traces of soil and visible dirt. Learn more about safe food preparation.

Peanuts and allergies

If you would like to eat peanuts or food containing peanuts (such as peanut butter) during pregnancy, you can choose to do so as part of a healthy balanced diet, unless you are allergic to them or your health professional advises you not to. Exclusion of any particular foods (including foods considered to be highly allergenic) from the maternal diet during pregnancy or breastfeeding is not recommended, as this has not been shown to prevent allergies in your baby.

Check out our handy guide to food and drink during pregnancy (infographic) that you can print off to stick on the fridge or keep in your bag.

Sources:

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: August 2020

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Related pages

• Healthy diet during pregnancy
• Guide to food and drink during pregnancy
• Food preparation and safety
• Food cravings during pregnancy
• Alcohol and pregnancy
• Vitamins and supplements during pregnancy

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8 foods that pregnant women should not eat

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If you are pregnant, you should reduce the amount of coffee and avoid alcohol altogether. Everyone knows this.

But there are far more insidious foods. At first glance, they seem innocent and even useful. But in fact, they can harm mom or an unborn baby more than a couple of cups of double espresso three times a day.

Here is a list of ^{Foods to avoid in pregnancy of popular foods to avoid during pregnancy. Or at least think twice before you eat.}

1. Raw eggs

As well as products containing them: eggnog, homemade mayonnaise, raw dough, poached eggs, fried eggs with raw yolk, tiramisu.

What is the danger

One word is enough: salmonellosis. This acute intestinal infection is fortunately not fatal, but is accompanied by severe diarrhea and vomiting that can cause dehydration. But this is already bad: the normal blood supply to the fetus and the level of amniotic fluid in the uterus depend on the amount of moisture. Water deficiency can result in violations in the development of the unborn baby, as well as an increased risk of miscarriage.

What to do

If you have no strength to refuse eggs, make sure that they are thoroughly washed and heat-treated. Hard boiled eggs, scrambled eggs, baked goods are safe.

2. Raw meat

As well as rare fried steaks (“with blood”), raw smoked and cured sausages, poorly fried minced meat, for example, in fast food.

What is the danger

Raw meat can be infected with parasites. For example, Toxoplasma. They are able to penetrate the placental barrier and cause serious disturbances in the development of the unborn baby.

What to do

Removing parasites from meat is easy - heat it properly. If we are talking about dried or smoked products, freezing them for four days will help reduce the risk.

3. Raw fish

Be especially careful with river and wild ocean fish, shellfish (oysters, mussels), dried, smoked fish of all kinds and sushi.

What is the danger

The range of troubles that you can get by eating a roll or dried perch is wide:0003

• like meat, fish can be infested with parasites;
• in the pulp there are also pathogenic bacteria - for example, listeria or botulinum bacteria, which cause deadly (for mothers as well) botulism;
• river fish can be caught in chemically polluted reservoirs - and all toxic substances will go to both mother and baby;
• oceanic fish accumulate mercury. Particularly dangerous ^{Foods To Avoid During Pregnancy in this regard are shark, swordfish, king mackerel and tile. Mercury poisoning affects the health of both the mother and the unborn baby - this element can cause brain damage and developmental delays.}

What to do

Eat only properly cooked fish. You can take a chance with canned food: just keep an eye on the expiration date and in no case use the product from swollen cans.

4. Liver

Plus liver pate and sausage, cod liver oil ^{Omega-3 Fatty Acid Supplementation During Pregnancy.}

What is the danger

Too much vitamin A. Too much of it can lead to birth defects in the fetus.

What to do

Do not abuse liver products. Especially if for some reason you are taking vitamin A supplements. Yes, and in no case should you prescribe vitamins and supplements for yourself - only your doctor can do this.

5. Soft cheeses

Special attention:

• soft cheeses with white mold - brie and camembert;
• blue cheeses - gorgonzola, roquefort, danish blue.

What is the danger

Due to the high humidity and mold, such cheeses are an ideal environment for the development of all kinds of bacteria, including those dangerous to the fetus. The same listeria, once in the body of a future baby, can provoke severe developmental disorders, miscarriage or stillbirth.

What to do

The ideal option is to switch to hard cheese (cheddar, parmesan, stilton and others): it is safe. Soft cheeses can also be consumed, but only if they are made from pasteurized milk. These are mozzarella, feta, ricotta, cream cheeses, halloumi, processed cheeses.

6. Unpasteurized milk

As well as yogurt and ice cream prepared from it.

What is the danger

All in the same high risk of bacteria content. Unpasteurized milk is a product that has not undergone heat treatment. Therefore, the same listeria, which is deadly for the unborn child, can be found in it.

What to do

Try to drink only pasteurized milk. If for some reason only raw is available, be sure to boil it before drinking.

7. Caffeinated products

Not only coffee, but also green tea, chocolate, cola, energy drinks, and some cold and flu medications.

What is the danger

Excess of this substance can cause the baby to have a low birth weight - and this increases the risk of health problems in the future. Sometimes the abuse of caffeine products provokes a miscarriage.

What to do

You don't have to cut out caffeine completely - just don't go over 200 mg a day. In order not to cross the line, be guided by approximate values ​​ ^{Foods to avoid in pregnancy:}

• 1 cup instant coffee - 100 mg caffeine;
• 1 cup espresso - 140 mg;
• 1 cup tea - 75 mg;
• 1 can cola (330 ml) - 40 mg;
• 1 can Energy Drink (250 ml) - 80 mg;
• 50 g dark chocolate - up to 25 mg;
• 50 g milk chocolate - up to 10 mg.

Once again, we emphasize: these are approximate figures. But they can be used for calculation. For example, if you drank a cup of espresso in the morning and a can of cola in the middle of the day, you received almost 200 mg of caffeine.

8. Poorly washed vegetables and fruits

As well as berries that grow close to the soil - the same strawberries or currants on the lower branches of the bush. Freshly squeezed juices are also questionable if you do not know how thoroughly you washed the ingredients before cooking.

What is the danger

The bacteria that cause toxoplasmosis and botulism also live in the soil. There is a risk that an apple picked up from the ground or a poorly washed carrot carries them on itself.

What to do

Avoid vegetables and fruits during pregnancy as part of a healthy, balanced diet. But keeping them clean is a must. Not only the health of the mother herself depends on this, but, possibly, the life of the unborn baby.

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Proper nutrition during pregnancy - do's and don'ts

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A woman's body has everything it needs to bear a healthy baby. However, good nutrition and the rejection of certain foods will help Mother Nature better fulfill this mission. What are the features of nutrition during pregnancy? Is it not enough to just eat well? What foods should you eat during pregnancy? Which foods should be limited, and which should be avoided completely? In this article, you will find answers to all your questions, as well as get important tips on nutrition during pregnancy.

Our goal is to help you, but remember that every pregnancy is different and the best advice is no substitute for a visit to the doctor. Be sure to consult with your doctor about changes in your diet.

Products, which should be abandoned during pregnancy

The good news is that good nutrition during pregnancy is not distinguished from healthy foods. Try to eat regularly and eat more natural, organic foods such as vegetables, fruits, and whole grains. Minimize high-sugar and processed foods on your table.

To be safe, avoid raw or undercooked meats, liver, sushi, raw eggs, soft cheeses, and unpasteurized milk and juices. Below we detail what foods to avoid during pregnancy ^1,2,3 .

• High mercury fish, raw fish and seafood

Avoid high mercury fish such as macaira, swordfish, mackerel, whitefin tuna and tilefish. Canned diet tuna is allowed in moderation.

Disappointing sushi lovers: Raw fish and seafood are also among the foods prohibited during pregnancy, as they may contain bacteria or parasites. Smoked seafood should also be excluded from the menu.

• Unpasteurized soft cheeses

Soft cheeses such as feta, brie or camembert are also on the list of foods that pregnant women should not eat. They are made from raw milk and can therefore be contaminated with Listeria ⁴ .

Practical tip: Look for the label that says the product has been pasteurized!

• Unpasteurized milk and juices

The same rule applies to juices and milk. Freshly squeezed and any unpasteurized juices may contain disease-causing bacteria (E. coli, listeria, salmonella) ⁵ and should therefore not be consumed during pregnancy.

• Raw eggs

The list of foods that should not be consumed during pregnancy includes raw eggs, as well as foods containing raw protein or yolk - pastry dough, soft-boiled eggs and scrambled eggs. Be wary of foods that contain undercooked eggs. These are salads, sauces, eggnog and ice cream. During pregnancy, you can only eat hard-boiled or pasteurized eggs.

• Undercooked, undercooked or raw meat and poultry

Raw and undercooked meats may be contaminated with listeria. It is better to play it safe and not to eat semi-finished meat products during pregnancy. Alternatively, steam them up. Chilled pâtés and meat spreads are also taboo. For whole cuts of meat, make sure they have been thoroughly cooked before eating.

• Raw or undercooked sprouts

Eating raw sprouts of alfalfa, radish, clover, legumes or any other plant may cause various foodborne illnesses. Sprouts should be cooked to reduce the risk of bacterial contamination. ⁶ Unwashed fruits and vegetables, as well as store-bought salads, pose the same danger.

Foods to limit during pregnancy

Some products are not on the prohibited list. But if you want to stay healthy and happy while expecting a baby, it is better to reduce their consumption to a minimum:

• Fresh meat with stuffing

Be careful with stuffed meat. If you decide to buy a whole stuffed bird, make sure the meat is frozen. Bacteria ⁷ can multiply in fresh stuffed meat.

• Sweets, carbohydrates and fast food

Despite the absence of convincing scientific evidence, sweets, fast-food and appetizers are usually referred expectant mothers. If you are one of the women who experience cravings for certain foods during pregnancy, try to find a healthy alternative. Do you always crave fried potatoes? Fry food in a small amount of oil or without oil in the multi-oven. This approach will allow you to enjoy delicious fried food, which contains 90% less fat*. However, remember that a balanced, healthy diet plays an important role in your safety and the safety of your unborn child.

• Too much caffeine

During pregnancy, it's not just about avoiding certain foods. You should also pay attention to what you drink. Drinks with a high content of caffeine are banned.

The World Health Organization recommends that pregnant women who drink caffeinated beverages (more than 300 mg per day) reduce their daily caffeine intake to reduce the risk of miscarriage and neonatal weight loss ⁸ .

Healthy eating tips for expectant mothers

Pregnancy is a time of intensive growth and development of the baby. The physiological changes that occur in your body and properly organized nutrition will help turn this process into an exciting journey. Discuss your diet with your doctor. This will ensure that you are taking in the right amounts of the right nutrients. Here are some basic rules for a healthy, balanced diet during pregnancy:

• Eat whole grains such as whole wheat bread and pasta, opt for lean meats or poultry, and aim for 230-350 grams of boiled fish per week (remember to choose fish with a low mercury content).
• Make sure to include five main food groups in your diet: grains, fruits, vegetables, protein and dairy products. ukti. The other half - whole grain products ⁹ . Half of the conventional plate should be vegetables and fruits. The other half is whole grains.
• Talk to your doctor about your diet and the need for prenatal vitamins and minerals, especially folic acid and iron. During pregnancy, women experience an increased need for vitamins and trace elements, and it is often difficult for them to get everything they need from food.
• Choose foods rich in mono- or polyunsaturated fats, such as olive oil and avocados, and limit foods high in saturated fats and empty calories, such as candy and sugary drinks.

Remember: Before making any changes in your diet, be sure to consult your doctor.

* Compared to fried potatoes cooked in a conventional deep fryer.

1. https://www.foodsafety.gov/risk/pregnant/chklist_pregnancy.html
   
2. https://www.fda.gov/food/people-risk-foodborne-illness/safe- eats-food-safety-moms-be
3. https://www.fda.gov/media/83740/download
4. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/foodborne-illness-and-disease/protect- your-baby-and-yourself-from-listeriosis/CT_Index
5. https://www.foodsafety.gov/risk/pregnant/chklist_pregnancy.html
   
6. https://www.foodsafety.gov/keep/types/fruits /sprouts.

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