What food should pregnant women avoid

• Raw meat, fish and eggs can contain harmful germs that can give you food poisoning, like salmonella infection. Cooking them fully kills the germs, which helps keep you and your baby from getting sick.

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  • What foods are completely off limits during pregnancy?
  • More information
  • Foods to Avoid While Pregnant

• Many dairy products, like milk, eggs and cheese, are pasteurized. This means they’re heated to kill any bad germs. Look for the word “pasteurized” on labels. If the product label doesn’t say “pasteurized,” pick a different product.

• Unpasteurized dairy products can give you food poisoning, like listeriosis. Listeriosis is caused by germs in foods and can cause flu-like symptoms for you or hurt your baby.

• Some foods contain chemicals, like caffeine or mercury. You can pass these harmful chemicals to your baby during pregnancy.

• Talk to your health care provider if you have any signs or symptoms of food poisoning or if you are worried you may have eaten a food with bacteria like listeriosis.

Not every food is safe to eat during pregnancy. Some foods may be harmful to you or your baby because of the way they’re cooked or because of germs or chemicals they contain. 

These foods are OK to eat during pregnancy in limited amounts:

• Fish that have small amounts of mercury. Mercury is a metal that can harm your baby. Fish get mercury from the water they swim in and from eating other fish that have mercury in them. By eating fish that contain mercury, you can pass the metal to your baby during pregnancy. This can cause brain damage and affect your baby’s hearing and vision. During pregnancy, eat 8 to 12 ounces a week of fish that doesn’t have a lot of mercury, including shrimp, salmon, pollock, catfish and canned light tuna. It’s also OK to eat 6 ounces a week of albacore (white) tuna.  If you eat fish, cook it so that the inside temperature is 145 degrees and see if it separates into flakes.  Shrimp, lobster and scallops should be milky white.  Clams, mussels and oysters should cook until shells open.   
• Food and drinks that have caffeine. Limit the caffeine you get each day to less than 200 milligrams. This is about the amount in 1½ 8-ounce cups of coffee or one 12-ounce cup of coffee. Caffeine amounts in coffee vary a lot and depend on things, like the brand you drink, how it's made and the size of the cup. Not all coffee cups are the same size, even though you think of them as a cup. Check to see how many ounces your cup has, especially if you’re buying a cup of coffee or tea. Instead of drinking regular coffee, try coffee that's decaffeinated (has a small amount of caffeine). Caffeine also is found in tea, energy drinks, chocolate, soda and some over-the-counter medicine. Read labels on food, drinks and medicine to know how much caffeine you're getting. 

What foods are completely off limits during pregnancy?

Don’t eat these foods during pregnancy. They can be really harmful to you and your baby.

Certain meats and fish

• Raw or undercooked meat, including beef, poultry and pork. This includes hotdogs and deli meat (like ham or bologna).  If you eat hotdogs or deli meat, cook them until they are steaming hot or just avoid completely.  
• Raw fish, especially shellfish.  Don’t eat sushi unless the fish is cooked.  Also avoid ceviche, sashimi, and raw oysters. 
• Fish that can be high in mercury, like shark, swordfish, king mackerel and tilefish. Always check with your local health department before you eat any fish you catch yourself. 
• Refrigerated pates, meat spreads or smoked seafood.  If it is cooked into a dish like casserole it is OK.  Pates that are shelf-stable (they can be stored unrefrigerated) are also OK.

Certain dairy products

• Raw or lightly cooked eggs or foods made with them. This includes cake batter and raw cookie dough. 
• Soft-scrambled eggs
• Products made with uncooked eggs like certain Caesar salad dressings, eggnog or certain sauces like hollandaise. Shelf-stable commercially made Caesar salad dressing is OK to eat because it doesn’t contain uncooked eggs.  
• Unpasteurized juice or milk or any foods made with them
• Unpasteurized soft cheeses, such as brie, feta, Camembert, Roquefort, queso blanco, queso fresco and Panela

Other

• Raw sprouts of any kind including mung beans, clover, radish and especially alfalfa sprouts 
• Unwashed raw fruits or vegetables. Wash all your fruits and vegetables before eating them. 
• Store-made salads like chicken, egg or tuna salads
• Herbal products, like pills and teas. Herbal products are made from herbs, which are plants used in cooking or medicine. We don’t know enough about herbal products to know if they’re safe to use during pregnancy. So it’s best not to use them while you’re pregnant.
• Nonfood items, like clay, starch, paraffin or coffee grounds. Tell your provider if you crave anything like this that’s not food. 
• Alcohol.  There is no known safe amount of alcohol to drink while you’re pregnant.

More information

• choosemyplate.gov
• Eating healthy during pregnancy

Last reviewed March 2020

Eating well-balanced meals is important at all times, but it is even more so when you are pregnant. There are essential nutrients, vitamins, and minerals that your developing baby needs. Most foods are safe; however, there are certain foods to avoid when pregnant.

Foods to Avoid While Pregnant

Raw Meat: Uncooked seafood and rare or undercooked beef or poultry should be avoided during pregnancy because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella. At home, the temperature should reach at least 145 F for whole cuts, 160 F for ground meats like hamburger, and 165 F for chicken breasts.

Deli Meat: Deli meats have been known to be contaminated with listeria, which can cause miscarriage. Listeria has the ability to cross the placenta and may infect the baby, which could lead to infection or blood poisoning and may be life-threatening. If you are pregnant and you are considering eating deli meats, make certain that you reheat the meat until it is steaming.

Fish with Mercury: Fish that contain high levels of mercury should be avoided. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. A sample of these types of fish includes shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation. The American Pregnancy Association recommends Safe Catch Tuna

Certain types of fish used in sushi should also be avoided due to high levels of mercury. Please see Mercury in Fish for specific types of fish and further information on how to calculate mercury levels.

Smoked Seafood –Refrigerated, smoked seafood often labeled as lox, nova style, kippered, or jerky should be avoided because it could be contaminated with listeria. (These are safe to eat when they are in an ingredient in a meal that has been cooked, like a casserole.) This type of fish is often found in the deli section of your grocery store. Canned or shelf-safe smoked seafood is usually fine to eat.

Fish Exposed to Industrial Pollutants: Avoid fish from contaminated lakes and rivers that may be exposed to high levels of polychlorinated biphenyls. This is primarily for those who fish in local lakes and streams. These fish include bluefish, striped bass, salmon, pike, trout, and walleye. Contact the local health department or the Environmental Protection Agency to determine which fish are safe to eat in your area. Remember, this is regarding fish caught in local waters and not fish from your local grocery store.

Raw Shellfish: The majority of seafood-borne illness is caused by undercooked shellfish, which include oysters, clams, and mussels. Cooking helps prevent some types of infection, but it does not prevent the algae-related infections that are associated with red tides. Raw shellfish pose a concern for everybody, and they should be avoided altogether during pregnancy.

Raw Eggs: Raw eggs or any foods that contain raw eggs should be avoided because of the potential exposure to salmonella. Some homemade Caesar dressings, mayonnaise, homemade ice cream or custards, and Hollandaise sauces may be made with raw eggs. If the recipe is cooked at some point, this will reduce the exposure to salmonella. Commercially manufactured ice cream, dressings, and eggnog is made with pasteurized eggs and do not increase the risk of salmonella. Sorry, but you should probably resist the raw cookie dough too if it contains raw eggs.

Restaurants should be using pasteurized eggs in any recipe that is made with raw eggs, such as Hollandaise sauce or dressings.

Soft Cheeses: Imported soft cheeses may contain listeria bacteria.  It’s best to avoid soft cheeses such as Brie, Camembert, Roquefort, Feta, Gorgonzola, and Mexican style cheeses that include Queso Blanco and Queso Fresco unless they clearly state that they are made from pasteurized milk. All soft non-imported cheeses made with pasteurized milk are safe to eat.

Unpasteurized Milk: Unpasteurized milk may contain listeria. Make sure that any milk you drink is pasteurized.

Pate: Refrigerated pate or meat spreads should be avoided because they may contain the bacteria listeria. Canned pate or shelf-safe meat spreads can be eaten.

Fresh-squeezed Juice: Pregnant women should opt for juice that is pasteurized. Fresh-squeezed juice in restaurants, juice bars, or farm stands may not be pasteurized to protect against harmful bacteria, including salmonella and E. coli. Some markets also sell raw, unpasteurized juice in the refrigerated case — look for the required warning label, and steer clear.  Juice in boxes and bottles on your supermarket shelf is also safe.

Caffeine: Although most studies show that caffeine intake in moderation is permissible, there are others that show that caffeine intake may be related to miscarriages. Avoid caffeine during the first trimester to reduce the likelihood of a miscarriage. As a general rule, caffeine should be limited to fewer than 200 mg per day during pregnancy. That’s one 12-ounce cup of coffee. Caffeine is a diuretic, which means it helps eliminate fluids from the body. Don’t forget, your favorite soda, chocolate or energy drink probably contains caffeine.

This can result in water and calcium loss. It is important that you are drinking plenty of water, juice, and milk rather than caffeinated beverages. Some research shows that large amounts of caffeine are associated with miscarriage, premature birth, low birth weight, and withdrawal symptoms in infants. The safest thing is to refrain from consuming caffeine.

Alcohol: There is NO amount of alcohol that is known to be safe during pregnancy, and therefore alcohol should be avoided during pregnancy. Prenatal exposure to alcohol can interfere with the healthy development of the baby. Depending on the amount, timing, and pattern of use, alcohol consumption during pregnancy can lead to Fetal Alcohol Syndrome or other developmental disorders.

If you consumed alcohol before you knew you were pregnant, stop drinking now. You should continue to avoid alcohol during breastfeeding. Exposure of alcohol to an infant poses harmful risks, and alcohol does reach the baby during breastfeeding.

Unwashed Vegetables: Vegetables are safe, and a necessary part of a balanced diet. However, it is essential to make sure they are washed to avoid potential exposure to toxoplasmosis. Toxoplasmosis may contaminate the soil where the vegetables were grown.

Raw Sprouts: Don’t eat any raw sprouts, including alfalfa, clover, and radish. Bacteria can get into the seeds before the sprouts begin to grow, and these germs are nearly impossible to wash away. At the deli, check sandwiches to make sure they don’t contain raw sprouts. At home, cook sprouts thoroughly to destroy any bacteria.

Compiled using information from the following sources:

1. Mayo Clinic Guide To A Healthy Pregnancy Harms, Roger W., M.D., et al, Introduction.

2. U.S. Food and Drug Administration: https://www.fda.gov/

3. Centers for Disease Control and Prevention: https://www.cdc.gov/pregnancy/index.html

3. Eating for Two: The Complete Guide to Nutrition During Pregnancy Abbott-Hess, Mary, et al, Ch. 4, 5 and 7.

4. William’s Obstetrics Twenty-Second Ed. Cunningham, F. Gary, et al, Ch. 8.