Foods to Avoid When You’re Pregnant

Foods to Avoid When You’re Pregnant

It’s important to have a healthy pregnancy, and one way to do it is by getting the right nutrition. A balanced diet during pregnancy is one of the best things you can do to give your baby a healthy head start, so steer clear of foods that are potentially harmful to you and/or your baby.

Here’s a quick rundown of 5 foods you should avoid when you’re pregnant:

Alcoholic Beverages

Though you may have heard that it’s okay to have the occasional alcoholic drink during pregnancy, it’s best to be on the safe side. Rather than having an alcoholic beverage, choose a sparkly fruit drink or mocktail (non-alcoholic cocktail). Alcohol enters your baby’s bloodstream just like yours, but it takes twice as long to clear out. So, if you’re drinking, your baby is too.

Unpasteurized Dairy and Juices

Pasteurization is a food safety technique that kills bacteria in foods or liquids through heat processing. Unpasteurized milk – which is found in soft cheeses like goat cheese and brie – may contain Listeria and other pathogens that do not promote a healthy pregnancy. The same is true for unpasteurized beverages like fresh-squeezed juices or apple cider. If you’re not sure whether something is pasteurized or not, check the label.

Raw or Undercooked Seafood

Craving sushi? Keep in mind that raw and even seared or smoked seafood is strictly off-limits while you’re expecting due to the high risk of ingesting bacteria and parasites. Any seafood you eat should be cooked well, meaning shellfish should be firm and fish should be flaky. A note about high-mercury fish: Fish is loaded with omega-3 fatty acids that are beneficial for your baby’s brain development. However, some types of fish – swordfish, tilefish and king mackerel, to name a few – are also high in mercury. Stay away from these, as well as fish like albacore tuna, grouper, farmed salmon, wild striped bass and Atlantic halibut that contain contaminants. Wild salmon, Arctic char, Pacific halibut, sole, shrimp and scallops may be safer seafood selections for expectant moms.

Rare and Processed Meats

Rare and undercooked meat and poultry can harbor harmful bacteria such as E. coli, Salmonella and Trichinella, all of which can lead to food poisoning and don’t promote a healthy pregnancy. If you have a baby on board, make sure that any meat you eat is cooked all the way through. Processed meats like hot dogs and deli meat are preserved with nitrites and nitrates, food-preserving chemicals that aren’t nutritional for your baby in large amounts. They may also contain trace amounts of Listeria. If you’re craving a deli sandwich, consider switching to a nitrate-free lunch meat and heating it up to get rid of any bacteria that may be lurking inside.

Raw Eggs

In addition to cake batter and cookie dough, raw eggs may be hiding in homemade ice cream, mayonnaise and salad dressings. As you probably know, raw eggs – like raw meat and poultry – may contain Salmonella. To be safe, check that any eggs you eat are well-cooked. Also, make sure that your eggs at home are well-refrigerated and aren’t past their sell-by date.

When it comes to eating during pregnancy, a good rule of thumb is that it’s better to be safe than sorry. If you’re concerned a food may contain bacteria or chemicals, stay away from it. It’s also a smart idea to cut back on caffeine. Caffeine is a stimulant that increases your heart rate and blood pressure, neither of which is recommended during pregnancy.1 It can also interfere with your body’s ability to absorb iron. And don’t forget that coffee isn’t the only source of caffeine. Soft drinks, tea, chocolate and energy drinks may be high in caffeine too.

Of course, a healthy pregnancy is about much more than just the foods to avoid. You can follow these links for nutritional foods to eat during pregnancy and get information regarding exercising during pregnancy.


  1. American Pregnancy Association. Caffeine intake during pregnancy. Available at Accessed December 22, 2020.