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10 Foods and Beverages to Avoid During Pregnancy (and What to Eat Instead)

31 Jan 2025
10 Foods and Beverages to Avoid During Pregnancy (and What to Eat Instead)

Pregnancy is an exciting journey, but it also comes with a lot of questions—especially about what you can and can't eat. While a well-balanced diet is crucial for your baby’s development, certain foods and drinks can pose risks. To keep you and your little one safe, here’s a list of 10 foods and beverages you should avoid during pregnancy, along with some safe and nutritious alternatives.

1. Raw or Undercooked Seafood

Why to Avoid: Raw fish, such as sushi and oysters, can contain harmful bacteria and parasites like Listeria or Salmonella, which can cause foodborne illnesses. Safe Alternative: Opt for fully cooked fish like salmon or trout, which provide essential omega-3 fatty acids for your baby's brain development.

2. High-Mercury Fish

Why to Avoid: Fish like shark, swordfish, king mackerel, and tilefish contain high mercury levels, which can harm your baby’s nervous system. Safe Alternative: Choose low-mercury fish like shrimp, cod, tilapia, and canned light tuna (in moderation).

3. Raw or Undercooked Meat

Why to Avoid: Eating raw or undercooked meat increases the risk of infections from bacteria such as E. coli, Toxoplasma, and Salmonella. Safe Alternative: Ensure all meats are cooked thoroughly to a safe internal temperature (at least 160°F for ground meats and 165°F for poultry).

4. Unpasteurized Dairy Products

Why to Avoid: Soft cheeses made from unpasteurized milk (like Brie, Camembert, and blue cheese) may contain Listeria, which can lead to miscarriage or preterm labor. Safe Alternative: Stick to pasteurized dairy products like cheddar, mozzarella, and Greek yogurt, which provide calcium and protein.

5. Deli Meats and Hot Dogs

Why to Avoid: Processed meats can carry Listeria, even if refrigerated. Heating them may reduce the risk, but it’s best to avoid them altogether. Safe Alternative: If you’re craving a sandwich, use cooked chicken, turkey, or plant-based protein sources.

6. Raw Eggs

Why to Avoid: Raw eggs can contain Salmonella, which can cause food poisoning. Be cautious of homemade mayonnaise, Caesar dressing, and raw cookie dough. Safe Alternative: Use pasteurized eggs in recipes, or cook eggs thoroughly before eating.

7. Caffeine (in Excess)

Why to Avoid: High caffeine intake (over 200 mg per day) has been linked to low birth weight and an increased risk of miscarriage. Coffee, tea, soda, and energy drinks can all contribute to excessive caffeine consumption. Safe Alternative: Limit coffee to one small cup per day, and switch to decaf or herbal teas (but check with your doctor about which ones are safe).

8. Alcohol

Why to Avoid: Alcohol can pass through the placenta, affecting the baby’s brain development and increasing the risk of fetal alcohol syndrome. Safe Alternative: Try mocktails made with fresh fruit juice, sparkling water, and herbs for a fun, pregnancy-friendly drink.

9. Unwashed Fruits and Vegetables

Why to Avoid: Unwashed produce can carry harmful bacteria like Toxoplasma or Listeria, which can lead to foodborne illnesses. Safe Alternative: Always wash fruits and vegetables thoroughly under running water before eating or cooking.

10. Raw Sprouts

Why to Avoid: Alfalfa, clover, radish, and bean sprouts may carry bacteria like Salmonella or E. coli, which thrive in their moist growing environment. Safe Alternative: Cook sprouts before consuming them to eliminate harmful bacteria.

Final Thoughts

Pregnancy nutrition is all about making safe, informed choices. While it may feel overwhelming at first, focusing on wholesome, well-cooked foods will help support both your health and your baby’s growth. If you're ever unsure about a specific food, consult your healthcare provider for guidance.

Content Reviewed by Dr V. profile picture

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.

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