Food to avoid when you re pregnant

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.

Food Safety in Pregnancy

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Medically reviewed by Kimberly Dishman, MSN, WHNP-BC, RNC-OB — By The Healthline Editorial Team on May 3, 2016

Food safety during pregnancy

Many women, especially first-time mothers, may get conflicting advice about a number of pregnancy-related issues, including what is and isn’t safe to eat. If you’re pregnant, it’s important to have a healthy diet to ensure the health of your baby.

If you’re pregnant, major food contamination risks include:

• Toxoplasma gondii, which is a parasite found in undercooked meat, unwashed vegetables, and dirty cat litter boxes
• Listeria monocytogenes, which is a bacterium that can contaminate ready-to-eat foods and unpasteurized dairy and can grow in your refrigerator
• mercury, which is a heavy metal found in certain types of fish

These toxins can cause serious illnesses, and they can affect your baby’s development. You should avoid or limit consuming certain foods and beverages while you’re pregnant. Discuss your diet with your doctor and let them know about any questions, concerns, or symptoms you have.

Toxoplasmosis and how to avoid it

The T. gondii parasite causes toxoplasmosis. According to the Centers for Disease Control and Prevention, more than 60 million people in the United States have toxoplasmosis. The parasite can be present in:

• fruits
• vegetables
• undercooked meat
• cat feces

Symptoms of toxoplasmosis

Most people don’t have symptoms, but those who do may have flulike symptoms, such as:

• swollen lymph nodes
• muscle aches
• a fever
• a headache

Severe toxoplasmosis can affect your brain and eyes and may lead to reduced or blurred vision.

Toxoplasmosis can lead to premature birth. It can also cause the following in your baby:

• blindness
• deafness
• intellectual disabilities
• developmental disabilities
• low birth weight

If you contract toxoplasmosis early on in pregnancy, your developing baby has an increased risk of effects. Children who are born with toxoplasmosis may not show symptoms at first and can develop them later in life.

Tips for prevention

Follow these tips to minimize the risk of a getting toxoplasmosis:

• Rinse all fruits and vegetables before eating, since the parasite is often present in soil.
• Wash all cutting boards and knives with hot water and soap after using them.
• Clean all meats.
• Wash your hands after touching unwashed vegetables, cat litter, soil, sand, or raw meat.
• Thoroughly cook all meats.
• Separate meats from other foods when you store and prepare them.
• If you have a cat, ask someone else to change the cat litter box during your pregnancy, and wear gloves when gardening or handling soil.

It’s rare to get toxoplasmosis from cats. Most people who do contract it get it from undercooked meat and unwashed vegetables. Medications are available to treat toxoplasmosis during pregnancy.

Listeriosis and how to avoid it

The L. monocytogenes bacterium causes listeriosis. It can be present in contaminated water and soil. The cooking process often kills bacteria. However, it may still be present in some packaged, ready-to-eat foods. It may be present in:

• processed or prepared lunch meats
• meat spreads, such as pâté
• hot dogs
• cold, smoked seafood
• soft cheeses such as Brie, Camembert, and feta
• unpasteurized dairy products
• uncooked meats
• vegetables grown in contaminated soil

Symptoms of listeriosis

The symptoms of listeriosis include:

• a fever
• fatigue
• body aches

These bacteria can easily pass through the placenta. It can then cause:

• a miscarriage
• a stillbirth
• a premature birth
• fatal infection in your newborn

According to the American Pregnancy Association, 22 percent of Listeria infections in pregnant women result in stillbirth or death of the unborn child.

Tips for prevention

Follow these tips to reduce your risk of listeriosis:

• If you’re pregnant or trying to get pregnant, you should avoid foods that may carry the bacteria.
• If you’re going to eat hot dogs and lunch meats, you should eat them when they’re steaming hot
• If you’re going to eat soft cheeses, make sure they’re made from pasteurized milk.
• Wash all fruits and vegetables before eating them.
• Cook all meat thoroughly.

Your doctor can treat listeriosis with antibiotics. Talk to your doctor if you have the symptoms of listeriosis.

How to avoid the effects of mercury

Most fish contain trace amounts of mercury. It tends to build up in larger and older fish. If you’re pregnant or nursing, you should avoid eating fish that are high in mercury because mercury can damage your baby’s developing nervous system.

Fish that tend to be high in mercury are:

• swordfish
• shark
• king mackerel
• tilefish

What fish can you eat?

Many commonly eaten fish are considered to be low in mercury and these fish can be a great addition to your diet while you’re pregnant. They contain omega-3 fatty acids, which contribute to heart health and are good for your baby’s brain development. If you don’t like fish, talk to your doctor about whether you should take omega-3 supplements.

You should eat up to 12 ounces of any of the following fish each week:

• shrimp
• crab
• scallops
• canned light tuna
• salmon
• catfish
• cod
• tilapia

You should always eat fish while it’s hot. Avoid eating any preserved, smoked, or raw fish.

Other food safety tips

Avoid alcohol

Avoid all alcohol during pregnancy and while breast-feeding. Alcohol has negative effects, and no amount of alcohol is safe to drink during pregnancy. Alcohol has been shown to significantly increase the risk for:

• fetal alcohol syndrome
• developmental disorders
• miscarriages

If you drink alcohol while pregnant, it can be present in breast milk. You should avoid alcohol until you’re no longer breast-feeding.

Avoid raw and undercooked foods

Any raw or undercooked food can have bacteria in it. Because of this, you should make sure that all food you eat has been cooked thoroughly. In particular, certain foods are known to carry Salmonella, such as:

• chicken
• shellfish
• eggs

Pregnant women should also wash their hands after handling eggs because Salmonella is commonly present on the shells. You should also rinse eggs thoroughly before cooking.

Limit your caffeine intake

It’s safe to have moderate amounts of caffeine while you’re pregnant. However, caffeine is a stimulant and can increase you and your developing baby’s heart rate and blood pressure. According to the America Pregnancy Association, pregnant women should consume no more than 200 milligrams of caffeine per day. Caffeine is present in:

• coffee
• certain teas
• certain sodas
• chocolate

Outlook

Practicing safe food handling can reduce risks for you and your developing baby. In general, practicing safe food handling by doing the following:

• Cook meats thoroughly.
• Wash fruits and vegetables.
• Wash your hands after handling the foods mentioned.

These methods can eliminate potentially harmful bacteria and help prevent infection. See your doctor immediately if you have any symptoms that may be due to toxins present in your food.

Last medically reviewed on May 4, 2016

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• Pregnancy
• Pregnancy Health

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Caffeine intake during pregnancy. (2014, April)
  americanpregnancy.org/pregnancy-health/caffeine-during-pregnancy/
• Eat healthy during pregnancy: Quick tips. (2016, April 13)
  healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips
• Food safety for moms-to-be. (2016, January 4)
  fda.gov/Food/ResourcesForYou/HealthEducators/ucm081785.htm
• Food safety for moms-to-be: While you’re pregnant – Toxoplasma. (2016, March 28)
  fda.gov/Food/FoodborneIllnessContaminants/PeopleAtRisk/ucm083327.htm
• Infections: Infant botulism. (2015, January)
  kidshealth.org/en/parents/botulism.html
• Listeria and pregnancy. (2015, August)
  americanpregnancy.org/pregnancy-complications/listeria/
• Listeria (Listeriosis). (2014, November 20)
  cdc.gov/listeria/definition.html
• Parasites - toxoplasmosis (Toxoplasma infection. (2013, January 10)
  cdc.gov/parasites/toxoplasmosis/gen_info/faqs.html
• Toxoplasmosis. (2015, July)
  americanpregnancy.org/pregnancy-complications/toxoplasmosis/

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 4, 2016

Written By

The Healthline Editorial Team

Edited By

Maggie Brown

Medically Reviewed By

Kimberly Dishman, MSN, WHNP-BC, RNC-OB

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Medically reviewed by Kimberly Dishman, MSN, WHNP-BC, RNC-OB — By The Healthline Editorial Team on May 3, 2016

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Proper nutrition during pregnancy - what you can and can't eat

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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. nine0003

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.