Holiday Foods to Avoid During Pregnancy (And Safe Alternatives!)
22 Feb 2025
The holiday season is filled with delicious meals and festive treats, but if you're expecting, you may need to be extra cautious about what’s on your plate. Some traditional holiday foods pose risks to you and your baby, from foodborne illnesses to harmful ingredients.
Don't worry—there are still plenty of safe and tasty alternatives to enjoy! Let’s go over the foods to avoid during pregnancy and what you can eat instead.
1. Soft Cheeses & Unpasteurized Dairy
Why Avoid It?
Soft cheeses like brie, feta, camembert, blue cheese, and queso fresco are often made with unpasteurized milk, which can contain Listeria bacteria—a serious risk during pregnancy.Safe Alternative:
Opt for pasteurized versions of your favorite cheeses. Hard cheeses like cheddar, Swiss, and gouda are also safe to enjoy.2. Deli Meats & Smoked Meats
Why Avoid It?
Cold cuts, salami, pepperoni, and smoked meats can carry Listeria, which can survive even in refrigerated conditions.Safe Alternative:
If you’re craving a sandwich, heat the deli meat until steaming hot (165°F) before eating. You can also swap with cooked chicken or turkey.3. Undercooked Meat & Seafood
Why Avoid It?
Holiday favorites like medium-rare steak, raw oysters, and sushi can contain harmful bacteria or parasites, increasing the risk of infections like toxoplasmosis and salmonella.Safe Alternative:
Enjoy fully cooked meats and seafood—make sure steaks, poultry, and fish are cooked to the recommended internal temperatures.- Poultry: 165°F
- Beef, veal, and lamb: 145°F (with a 3-minute rest)
- Fish: 145°F
4. Eggnog & Raw Eggs
Why Avoid It?
Traditional eggnog often contains raw eggs, which can harbor salmonella. Some homemade desserts like tiramisu, mousse, and hollandaise sauce also use raw eggs.Safe Alternative:
Choose pasteurized eggnog or make your own using cooked eggs or an egg-free recipe.5. Alcoholic Beverages
Why Avoid It?
There is no safe amount of alcohol during pregnancy. Even small amounts can increase the risk of fetal alcohol syndrome (FAS) and other developmental issues.Safe Alternative:
Enjoy festive mocktails! Try:- Sparkling water with cranberry juice & lime
- Apple cider with cinnamon
- Non-alcoholic mulled wine
6. High-Mercury Fish
Why Avoid It?
Fish like swordfish, king mackerel, shark, and tilefish contain high levels of mercury, which can harm your baby's developing nervous system.Safe Alternative:
Stick to low-mercury fish like salmon, shrimp, tilapia, and canned light tuna (limit tuna to 12 oz per week).7. Caffeinated Drinks
Why Avoid Too Much?
Excess caffeine (more than 200 mg per day) can increase the risk of miscarriage and low birth weight. Caffeinated drinks include coffee, tea, soda, and energy drinks.Safe Alternative:
Limit coffee to one small cup per day and try decaf, herbal teas (pregnancy-safe), or warm apple cider.8. Stuffing with Raw Ingredients
Why Avoid It?
Stuffing cooked inside the turkey may not reach a safe temperature, which can lead to bacterial contamination. Also, some stuffing recipes contain raw meats or raw eggs.Safe Alternative:
Bake stuffing separately in a casserole dish at 165°F to ensure it's fully cooked.9. Unwashed Fruits & Vegetables
Why Avoid It?
Fruits and vegetables can carry toxoplasma and other harmful bacteria if not washed properly.Safe Alternative:
Wash all produce thoroughly under running water before eating. Opt for cooked vegetables when possible.10. Leftovers Stored Too Long
Why Avoid It?
Bacteria can grow quickly in improperly stored leftovers, increasing the risk of food poisoning.Safe Alternative:
Store leftovers within two hours of cooking and eat them within 3-4 days. Reheat thoroughly to 165°F.Final Thoughts: Enjoy the Holidays Safely!
Pregnancy doesn’t mean missing out on holiday treats—you just need to choose wisely. By avoiding risky foods and opting for safer alternatives, you can enjoy delicious meals while keeping yourself and your baby healthy.Wishing you a happy, healthy, and delicious holiday season!
