What foods should I avoid during pregnancy?

Fish: which to skip and which to keep

Fish is encouraged during pregnancy for omega-3s that support fetal brain and eye development, but some species carry mercury levels high enough to harm the developing nervous system. The goal is to eat lower-mercury fish regularly while avoiding the highest-mercury species.

The FDA and EPA advise 2 to 3 servings of lower-mercury fish per week, totaling 8 to 12 ounces, with a serving counted as 4 ounces. ACOG adds that white (albacore) tuna should be limited to 6 ounces per week. Lower-mercury choices include salmon, shrimp, pollock, light canned tuna, tilapia, cod, catfish, and sardines.

• Avoid the highest-mercury fish: shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy, and tilefish from the Gulf of Mexico
• Eat 8 to 12 ounces (2 to 3 servings) of lower-mercury fish per week
• Limit white albacore tuna to 6 ounces per week

Raw and undercooked foods

Raw and undercooked animal foods can carry bacteria and parasites that are riskier in pregnancy. Cook meat, poultry, and seafood thoroughly, and skip dishes built around raw protein.

Eggs deserve attention too, since runny yolks and uncooked egg can carry Salmonella. Cook eggs until both the white and yolk are firm, and skip foods made with raw egg.

• Raw or undercooked meat, poultry, and seafood, including sushi, sashimi, ceviche, and rare meat
• Raw or undercooked (runny) eggs and foods made with them, such as homemade Caesar dressing, raw cookie dough, and homemade mayonnaise
• Raw sprouts such as alfalfa, clover, and radish unless cooked until steaming
• Unwashed fruits and vegetables; wash all produce before eating

Listeria-risk foods and how to handle them

Listeria is a bacterium that can grow even at refrigerator temperatures and can cross the placenta. Pregnant people are about 10 times more likely to get a Listeria infection, and it can cause miscarriage, stillbirth, premature birth, or a life-threatening newborn infection, sometimes even when the parent has only mild symptoms or none at all.

You do not have to give up deli meats entirely, but heat them first. Reheat deli meats, cold cuts, and hot dogs to 165 degrees Fahrenheit or until steaming hot just before serving.

• Heat deli meats, cold cuts, and hot dogs to 165 degrees Fahrenheit or until steaming
• Avoid unpasteurized (raw) milk and anything made from it
• Avoid soft cheeses made from unpasteurized milk, such as queso fresco, brie, camembert, feta, and blue-veined cheeses, unless the label says made with pasteurized milk
• Avoid unpasteurized juice or cider, refrigerated pates and meat spreads, and refrigerated smoked seafood unless cooked

Caffeine, alcohol, and vitamin A

Caffeine is fine in moderation. ACOG advises keeping intake under 200 mg per day, which is about one 12-ounce cup of coffee. Remember that tea, soft drinks, chocolate, and energy drinks also count toward that total.

There is no known safe amount, time, or type of alcohol during pregnancy, so the recommendation is none. Also avoid large amounts of preformed vitamin A (retinol) and organ meats such as liver, since very high vitamin A intake is linked to birth defects.

Related questions

Can I eat deli meat while pregnant?

Yes, if you heat it first. Reheat deli meats, cold cuts, and hot dogs to 165 degrees Fahrenheit or until steaming hot just before eating to lower the risk of Listeria infection.

How much fish is safe during pregnancy?

The FDA and EPA advise 8 to 12 ounces, or 2 to 3 servings, of lower-mercury fish per week. Avoid the highest-mercury species such as shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy, and Gulf tilefish, and limit white albacore tuna to 6 ounces per week.

How much caffeine can I have during pregnancy?

ACOG advises keeping caffeine under 200 mg per day, about one 12-ounce cup of coffee. Tea, soft drinks, chocolate, and energy drinks count toward that total.

Which cheeses should I avoid during pregnancy?

Avoid soft cheeses made from unpasteurized milk, such as queso fresco, brie, camembert, feta, and blue-veined cheeses, unless the label states they are made with pasteurized milk. Hard cheeses and pasteurized soft cheeses are fine.

Sources & further reading

1. FDA — Advice About Eating Fish
2. ACOG — Nutrition During Pregnancy
3. ACOG — Listeria and Pregnancy
4. CDC — Safer Food Choices for Pregnant Women

This article reflects current AAP, CDC, and other public-health guidance and is for educational purposes only. It does not constitute medical advice. ParentFlow is a wellness companion — not a substitute for your pediatrician. For any medical concern, contact your healthcare provider.