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What foods should you avoid during pregnancy?
Foods to avoid during pregnancy, from raw fish and deli meat to soft cheese, plus the 200 mg caffeine limit and what to do if you ate something risky.
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In short
What foods should you avoid during pregnancy?
During pregnancy, avoid raw or undercooked meat, fish, shellfish and eggs, unpasteurized milk and juice, and soft cheeses made from raw milk. Heat deli meats and hot dogs until steaming hot. Skip high-mercury fish like shark, swordfish, king mackerel and tilefish, avoid alcohol, and keep caffeine under 200 mg a day, about one 12-ounce cup of coffee.
Written by the Gyne team · Medical review: pending
Key takeaways
- Cook meat, fish, shellfish and eggs all the way through.
- Choose pasteurized milk, cheese and juice, and heat deli meats until steaming hot.
- Avoid shark, swordfish, king mackerel and tilefish because they are high in mercury.
- Keep caffeine under 200 mg a day, and avoid alcohol completely.
- If you ate something risky and feel well, it's unlikely to cause harm, but tell your doctor if you get a fever.
Why are some foods unsafe in pregnancy?
Pregnancy changes your immune system, so some food infections hit harder. Listeria, a germ found in raw milk, deli meats, hot dogs and smoked seafood, can make you sick and harm your baby.
Cooking and pasteurization, which heats food to kill germs, are the only ways to kill Listeria. Other risks are toxoplasmosis from undercooked meat, and mercury from some large fish.
What foods should I avoid while pregnant?
These are the main foods to skip or change:
- Raw or undercooked meat and poultry, including rare steak and burgers with pink inside.
- Hot dogs, deli meats and cold cuts unless heated until steaming hot.
- Refrigerated meat spreads and pate.
- Raw fish and shellfish, including raw oysters, clams and sushi made with raw fish.
- Refrigerated smoked seafood, like lox or nova-style salmon, unless cooked in a dish.
- Raw or runny eggs, and foods made with them, like homemade mayonnaise or raw cookie dough.
- Unpasteurized milk, juice and the foods made from them.
- Store-made salads like chicken, egg or tuna salad.
- Shark, swordfish, king mackerel and tilefish.
- Liver and liver products, which are very high in vitamin A.
- Alcohol of any kind.
Can I eat sushi while pregnant?
Sushi made with raw fish is best avoided, even if the fish was frozen first. Raw fish can carry germs and parasites.
Sushi made with cooked fish or shellfish, like shrimp tempura or a cooked crab roll, or vegetable rolls, is fine.
Can I eat deli meat and hot dogs when pregnant?
Yes, if you heat them until they are steaming hot right before eating. Heat kills Listeria, which can grow even in the fridge.
A hot toasted sandwich works. A cold sandwich from the deli counter does not.
Which cheeses are safe during pregnancy?
Hard cheeses like cheddar and parmesan are safe. Soft cheeses made with pasteurized milk, like mozzarella, cottage cheese and cream cheese, are also safe.
Avoid soft cheeses made with unpasteurized milk, such as some feta, brie, queso fresco, queso blanco and blue cheeses. Check the label for the word pasteurized. Any cheese cooked until steaming hot is safe.
How much caffeine is safe in pregnancy?
ACOG says less than 200 mg of caffeine a day does not appear to cause miscarriage or preterm birth. That's about one 12-ounce (350 ml) cup of coffee.
Caffeine adds up across drinks. Rough amounts are:
- Coffee: about 100 mg in a cup of instant, and often more in brewed or coffee shop coffee.
- Black or green tea: about 75 mg a cup.
- Energy drink: about 80 mg in an 8-ounce (250 ml) can, and some have much more.
- Cola: about 40 mg a can.
- Dark chocolate: under 25 mg in a 1.75-ounce (50 g) bar.
Is fish good to eat during pregnancy?
Yes. Fish gives you protein and healthy fats that help your baby grow. Aim for up to 12 ounces a week, about 2 servings, of cooked fish that is low in mercury.
Good choices include salmon, shrimp, pollock, cod, tilapia, catfish and canned light tuna. Limit canned albacore or white tuna to about 6 ounces a week.
What if I already ate something on the list?
Try not to panic. A small amount is unlikely to harm your baby if you feel well.
Listeria symptoms can show up as late as 2 months after eating, and feel like the flu: fever, chills, muscle aches, diarrhea or upset stomach. If you get any of these, call your doctor right away.
When to see a doctor
- You have a fever of 100.4°F (38°C) or higher, chills or muscle aches, especially after eating a risky food.
- You have vomiting or diarrhea that lasts more than 48 hours.
- You can't keep food or fluids down for 24 hours, or you're peeing very little.
- You're worried about something you ate and want advice on testing.
- You have severe belly pain, or you feel your baby moving less than usual: get care right away.
How Gyne helps
In pregnancy, Gyne includes a food checker, so you can check whether a food is safe in seconds. It sits alongside your week by week guide, with danger signs always one tap away.
PregnancyThis guide is general information, not medical advice. Only a doctor can diagnose a condition.