What Not to Eat When Pregnant

Getting the nutrients your body needs is important during pregnancy, but it’s also important to know which foods to avoid while pregnant. You may have questions about what’s safe and what’s not for the health of you and your baby. For example: Can you eat seafood when you’re pregnant? Can you eat deli meat while pregnant? In this guide, we'll answer your questions about which foods and drinks to avoid during pregnancy. We’ll also provide tips on what’s safe to consume, ensuring you and your baby stay healthy.

Is It Safe to Drink Alcohol and Caffeinated Beverages While Pregnant?

In addition to having questions about what not to eat when pregnant, you may be wondering whether you should say no to that glass of wine or cup of coffee.

Drinking alcohol while pregnant is best avoided entirely. Alcohol consumption during pregnancy is linked to a higher risk of miscarriage and stillbirth, and excessive alcohol consumption can even lead to fetal alcohol syndrome. Your safest bet is to turn down that glass of wine once you know you’re pregnant.

If you had a beer or wine before you knew you were pregnant, don't worry too much. It's unlikely to cause serious harm to you or your baby. The key takeaway is to steer clear of alcohol for the remainder of your pregnancy, as experts agree that no amount is safe during this time. If you are worried about the effects of any drinks you had before your pregnancy was confirmed, talk to your healthcare provider.

When it comes to drinking coffee or other caffeinated beverages, most experts agree that sticking to less than 200 milligrams per day is safe. That’s one 12-ounce cup of coffee a day. To give you a rough guide as to what a 200-milligram portion of caffeine looks like in other beverages, it could be 4 cups (8 ounces each) of brewed black tea, 6 cups of brewed green tea, or 4 cups of cola.

You might also be interested in our guide on consuming caffeine while breastfeeding.

Is It Safe to Drink Herbal Tea?

Because you want to keep your caffeine intake down, you may want to sip on a cup of herbal tea. However, there is little data on the effects certain herbs can have on a developing baby. This is why it’s best to play it safe and avoid herbal tea unless you get the OK from your healthcare provider. Check with your provider about which herbal teas are safe for pregnant people.

Can You Eat Meat, Poultry, or Pâtés?

Meat and poultry are an important part of a healthy, nutritious diet; however, make sure you fully cook all meat and poultry before eating. You can use a meat thermometer to guarantee food is fully cooked.

Opt for canned and shelf-stable pâtés rather than refrigerated ones. This helps to avoid foodborne illnesses like listeriosis. Listeriosis is a serious illness caused by bacteria in food, and it can lead to miscarriage, stillbirth, or premature delivery. Hot dogs, deli meats, and bacon can also potentially carry the bacteria that causes listeriosis.

If you’re eating bacon, make sure it’s cooked thoroughly. It’s best to avoid deli meats and hot dogs while you’re pregnant, but if you can’t resist, make sure you heat them to at least 165 degrees Fahrenheit, or until they start to produce steam.

Can You Have Cheese, Milk, or Eggs?

Low-fat dairy products, such as skim milk, mozzarella cheese, and cottage cheese, can play a great role in a healthy pregnancy diet as they contain calcium, but you should avoid unpasteurized milk and cheeses while pregnant. These can lead to foodborne illnesses like listeriosis. This is why it’s a good idea to avoid foods like unpasteurized Brie, feta, queso blanco, queso fresco, and blue cheeses while pregnant.

Like dairy foods, eggs are also highly nutritious, but you should avoid raw and undercooked eggs. Raw eggs can be contaminated with harmful bacteria, which can be risky for anyone, but especially pregnant women.

When you’re pregnant, it’s best to avoid food made with raw or partially cooked eggs, so you'll want to forgo foods like raw batter, homemade Hollandaise sauce, Caesar salad dressing, and eggnog.

Can Pregnant People Have Seafood?

Seafood is a good choice for pregnant people, but it is important to be careful with the type of fish you eat and where it’s sourced from. Seafood that’s high in mercury (see list below) poses a risk to your baby’s developing nervous system, which is why it’s important to avoid older, larger fish that could contain higher quantities of mercury.

To be safe, it’s best to avoid:

• shark

• swordfish

• king mackerel

• tile fish

• raw shellfish like oysters and clams.

For the latest information on fish caught in local waters, check with your state health department or with the US Environmental Protection Agency.

When preparing fish and shellfish, it’s also important that you cook:

• fish to an internal temperature of 145 degrees Fahrenheit, until the flakes are opaque

• shrimp, lobster, and scallops until they turn milky white in color

• clams, mussels, and oysters until the shells open. Throw away those shells that remain closed.

You may also be wondering whether pregnant women can eat sushi. Uncooked fish and shellfish come with an increased risk of harmful bacteria, so avoid sushi made with uncooked fish or shellfish, as well as refrigerated smoked fish, like salmon. The good news? There are plenty of sushi alternatives you can eat while pregnant, like vegetarian sushi or sushi rolls made with cooked fish or seafood, like shrimp tempura. Below, we'll answer more common questions, such as "Can you eat calamari when pregnant? " and "Can you eat crawfish while pregnant?"

How to Prepare and Consume Fruits and Vegetables

Continue eating a variety of fruits and vegetables during your pregnancy, but remember to always wash raw fruits and vegetables to get rid of any harmful bacteria. Carrots and leafy greens are excellent sources of vitamin A, and strawberries and tomatoes can each provide a good dose of vitamin C. You can also ask your local grocer what fruits and vegetables may be in season at the moment, and you might find that you can add something more exotic, like papaya or pineapple, to the mix from time to time.

Most fruits and vegetables are safe to eat if washed properly; however, raw sprouts carry a higher likelihood of carrying foodborne illnesses. Unlike most other fresh vegetables or fruits, sprouts are grown in warm, humid conditions, which is the ideal breeding ground for bacteria such as salmonella, listeria, and E. coli. This is why it’s safest to avoid raw sprouts like alfalfa, clover, radish, and mung beans.

If you do want to consume sprouts, make sure you cook them thoroughly.

For a handy checklist of foods and drinks not to eat during pregnancy, check out the visual below:

More Foods to Avoid While Pregnant

It may seem daunting to keep track of all the foods you can and can’t eat while pregnant. Here, we’ve compiled some frequently asked questions about specific foods to help make it a little easier.

The Bottom Line

Thinking about a healthy pregnancy diet might seem overwhelming, but it's really about enjoying what you can eat and being mindful of what to avoid. This could be a great chance to try new foods, like a fruit or vegetable you've never tasted before. You might also discover a new way to cook an old favorite, like baking salmon at home instead of getting sushi rolls from your local spot.

If you’d like to know more about what’s in a healthy pregnancy diet, download our Nutrition During Pregnancy Guide. At the same time, you may be wondering how much weight is healthy and appropriate to gain during pregnancy. Our Weight Gain Calculator can provide some accepted weight gain ranges based on your pre-pregnancy body mass index (BMI), but your healthcare provider is your best source of information about weight gain and the right pregnancy diet for you.

As you get ready for the arrival of your little one, you may want to download the Pampers Rewards App. You have a lot to think about in the coming months, but we’re here to help make this journey easier. Sign up now to start earning points and rewards for all those diapers that are in your future!