Foods to Avoid During Pregnancy: What You Need to Know

Pregnancy changes the way your body reacts to what you eat. One bite of the wrong food can cause nausea, infection, or even harm the baby. Below are the most common culprits and easy ways to keep them off your plate.

Top foods that can be risky

Raw or undercooked meat and eggs – Think sushi, rare steak, and runny yolks. They may carry Listeria or Salmonella, both of which can cause fever, diarrhea, and serious complications for the fetus.

Unpasteurized dairy – Soft cheeses like brie, camembert, feta, and raw milk can also harbor Listeria. Choose pasteurized versions or switch to hard cheeses that are safe after heating.

Cold deli meats and hot dogs – Even if they look fresh, these processed meats often contain bacteria that survive refrigeration. Heat them until steaming before eating.

High‑mercury fish – Swordfish, king mackerel, tilefish, and big tuna have mercury levels high enough to affect the baby’s nervous system. Stick with low‑mercury options like salmon, sardines, or canned light tuna.

Raw sprouts – Alfalfa, bean, or radish sprouts can be contaminated during growth. Skip them or cook thoroughly before adding to salads.

Caffeine overload – More than 200 mg a day (about one 12‑oz coffee) raises the risk of miscarriage and low birth weight. Cut back and replace with herbal teas that are pregnancy‑safe.

How to stay safe while satisfying cravings

If you’re craving something risky, look for a simple swap. Want sushi? Opt for cooked crab rolls or avocado maki. Craving a juicy steak? Grill it well‑done and pair with a veggie side. Love cheese boards? Use pasteurized mozzarella, cheddar, or goat cheese heated in a melt.

Wash all fruits and veggies under running water, even if you’ll peel them later. That removes surface bacteria that could sneak into your food during cutting.

Keep your fridge at 40 °F (4 °C) or lower and your freezer at 0 °F (‑18 °C). Store raw meat on the bottom shelf to avoid drips onto ready‑to‑eat foods.

Read labels carefully. Anything that says “raw” or “unpasteurized” should stay off your plate until after delivery.

Lastly, don’t stress if you slip up once. One accidental bite won’t ruin your pregnancy, but making a habit of safe choices gives both you and the baby the best chance to thrive.