11 Foods to Avoid During Pregnancy (and Safe Alternatives!)

Eating a nutritious diet is essential during pregnancy, but some foods can pose serious risks to you and your baby. From harmful bacteria to high mercury levels, certain foods should be avoided or limited to keep your pregnancy safe and healthy. Here are 11 foods to avoid during pregnancy—plus safe alternatives so you can still enjoy delicious meals while protecting your baby.

1. Raw or Undercooked Meat & Poultry

Why Avoid It?

Raw or undercooked meats can contain Salmonella, E. coli, or Toxoplasma, leading to foodborne illnesses that can harm your baby.

Safe Alternative:

Always cook poultry to 165°F and beef, veal, and lamb to at least 145°F with a rest period.

2. Deli Meats & Processed Meats

Why Avoid It?

Cold cuts, hot dogs, salami, and pepperoni may contain Listeria, a bacteria that can cause miscarriage, preterm labor, or stillbirth.

Safe Alternative:

If you crave deli meat, heat it until steaming (165°F) before eating.

3. Raw Seafood & Sushi

Why Avoid It?

Raw fish, including sushi and oysters, can contain harmful bacteria and parasites, increasing the risk of food poisoning.

Safe Alternative:

Opt for fully cooked seafood like baked salmon or shrimp rolls with cooked ingredients.

4. High-Mercury Fish

Why Avoid It?

Fish like shark, swordfish, king mackerel, and tilefish contain high levels of mercury, which can harm your baby’s brain development.

Safe Alternative:

Eat low-mercury fish like salmon, tilapia, shrimp, and canned light tuna (limit to 12 oz per week).

5. Raw or Undercooked Eggs

Why Avoid It?

Raw eggs can carry Salmonella, which may cause food poisoning, dehydration, and complications. Avoid foods containing raw eggs, such as homemade mayonnaise, Caesar dressing, and cookie dough.

Safe Alternative:

Use pasteurized eggs in recipes or ensure eggs are fully cooked before eating.

6. Unpasteurized Dairy Products

Why Avoid It?

Soft cheeses (brie, feta, camembert, blue cheese) and unpasteurized milk may contain Listeria, leading to pregnancy complications.

Safe Alternative:

Choose hard cheeses (cheddar, gouda, Swiss) or soft cheeses labeled "made with pasteurized milk."

7. Unwashed Fruits & Vegetables

Why Avoid It?

Unwashed produce may contain Toxoplasma or pesticides, which can increase the risk of infections or developmental issues.

Safe Alternative:

Wash all fruits and vegetables thoroughly under running water before eating.

8. Caffeine (in Excess)

Why Limit It?

High caffeine intake (over 200 mg per day) may increase the risk of miscarriage, preterm birth, and low birth weight.

Safe Alternative:

Limit caffeine to one small coffee per day and switch to decaf, herbal teas, or warm milk.

9. Alcohol

Why Avoid It?

No amount of alcohol is considered safe during pregnancy. Drinking alcohol can lead to fetal alcohol syndrome (FAS), which causes birth defects, developmental delays, and learning disabilities.

Safe Alternative:

Enjoy mocktails, sparkling water with fruit, or non-alcoholic cider.

10. Artificial Sweeteners & Highly Processed Junk Food

Why Avoid It?

Some artificial sweeteners (like saccharin) may cross the placenta, and excessive junk food can lead to excessive weight gain, gestational diabetes, and high blood pressure.

Safe Alternative:

Choose natural sweeteners (honey, maple syrup) in moderation and opt for whole, nutrient-rich foods.

11. Leftovers Stored Too Long

Why Avoid It?

Leftovers left at room temperature for too long can develop harmful bacteria, increasing the risk of food poisoning.

Safe Alternative:

Store leftovers within 2 hours, refrigerate them properly, and eat them within 3-4 days.

Final Thoughts: Eat Smart for a Healthy Pregnancy

Pregnancy is a time to nourish your body and growing baby, so being mindful of what you eat is essential. By avoiding risky foods and choosing safe, nutritious alternatives, you can enjoy a healthy and happy pregnancy!

Content Reviewed by Dr V.

Learn More

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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11 Foods to Avoid During Pregnancy (and Safe Alternatives!)

1. Raw or Undercooked Meat & Poultry

Why Avoid It?

Safe Alternative:

2. Deli Meats & Processed Meats

Why Avoid It?

Safe Alternative:

3. Raw Seafood & Sushi

Why Avoid It?

Safe Alternative:

4. High-Mercury Fish

Why Avoid It?

Safe Alternative:

5. Raw or Undercooked Eggs

Why Avoid It?

Safe Alternative:

6. Unpasteurized Dairy Products

Why Avoid It?

Safe Alternative:

7. Unwashed Fruits & Vegetables

Why Avoid It?

Safe Alternative:

8. Caffeine (in Excess)

Why Limit It?

Safe Alternative:

9. Alcohol

Why Avoid It?

Safe Alternative:

10. Artificial Sweeteners & Highly Processed Junk Food

Why Avoid It?

Safe Alternative:

11. Leftovers Stored Too Long

Why Avoid It?

Safe Alternative:

Final Thoughts: Eat Smart for a Healthy Pregnancy

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