When you’re pregnant, it can feel like everything suddenly comes with a warning label, especially food. One day you’re eating your favorite lunch without a second thought, and the next you’re Googling, “Is feta safe during pregnancy?” at 11 p.m.
The truth is this list of foods to avoid during pregnancy isn’t meant to scare you. It’s really about protecting your growing baby and taking care of yourself during a time when your body handles things a little differently. You don’t need to be perfect, just informed.
As a labor and delivery nurse, I’ve had plenty of conversations with moms who are doing their best but still feel overwhelmed. If that sounds familiar, you’re not alone.
This is a quick, realistic guide to the foods you should skip while pregnant, along with simple and safe swaps so you can still enjoy the things you love.
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Foods to Avoid During Pregnancy
Soft Cheeses
Avoid soft cheeses like brie, camembert, blue cheese, queso fresco, and feta unless they are clearly labeled as made with pasteurized milk. These cheeses can carry listeria, which poses a serious risk to pregnancy.
Try this instead: Hard cheeses like cheddar or parmesan, cream cheese, or any soft cheese that clearly says “made with pasteurized milk”
Unpasteurized Dairy Products
Skip raw milk, unpasteurized yogurt, or any dairy that hasn’t been heat-treated. These can contain harmful bacteria like listeria, salmonella, or E. coli.
Try this instead: Choose pasteurized milk, yogurt, and dairy products labeled safe for pregnancy.
Raw or Undercooked Meat
Avoid rare steaks, pink burgers, and undercooked poultry or sausage, which may contain harmful bacteria or parasites. These can cause infections that are more risky while pregnant.
Try this instead: Cook meats thoroughly to safe temperatures. If you’re not sure, a meat thermometer is your friend
Raw or Undercooked Eggs
Skip raw cookie dough, homemade dressings, hollandaise, and runny eggs, since undercooked eggs can carry salmonella. That’s one foodborne illness you definitely want to avoid during pregnancy.
Try this instead: Use pasteurized egg products or make sure eggs are fully cooked (yolks and whites solid)
High Mercury Fish
Steer clear of shark, swordfish, king mackerel, and tilefish, which contain high levels of mercury. Too much mercury can affect your baby’s brain development.
Try this instead: Salmon, tilapia, shrimp, cod, or canned light tuna (limit white/albacore tuna to once a week)
Raw Shellfish
Raw oysters, clams, mussels, and sushi made with raw fish can carry bacteria or parasites that are harder to fight off during pregnancy.
Try this instead: Cooked versions like grilled shrimp, baked salmon rolls, or veggie sushi with avocado and cucumber
Deli Meats & Hot Dogs (Unless Heated)
Cold deli meats and hot dogs can carry listeria, a harmful bacteria that can survive in the fridge. To safely enjoy them during pregnancy, they need to be reheated until steaming hot, reaching a temperature of at least 165°F.
Try this instead: Heat them until steaming hot to reduce risk. Toasted sandwiches are an easy fix
Unwashed Fruits & Vegetables
Unwashed produce can carry dirt, bacteria, or parasites like toxoplasma, especially if it came straight from the garden or market.
Try this instead: Wash produce well under running water or buy pre-washed, ready-to-eat options
Alcohol
Alcohol can cause serious birth defects and developmental issues, including fetal alcohol spectrum disorders. Since no amount has been proven safe during pregnancy, it’s strongly recommended to avoid all forms of alcohol, including wine, beer, and liquor.
Try this instead: Sparkling water with fruit, mocktails, or pregnancy-safe herbal teas (just double-check ingredients)
Too Much Caffeine
Stick to under 200 mg of caffeine a day. Too much has been linked to miscarriage and low birth weight, and it adds up faster than you might think.
Try this instead: Half-caf coffee, herbal teas, or switching to a small morning coffee and avoiding energy drinks
Raw Sprouts
Avoid raw sprouts such as alfalfa, mung bean, radish, or clover. These can harbor bacteria like salmonella or E. coli, and even washing doesn’t fully remove the risk.
Try this instead: Cook sprouts thoroughly before eating or skip them altogether during pregnancy.
Leftovers or Food Left Out Too Long
Avoid leftovers that have been sitting at room temperature for more than two hours. Bacteria can multiply quickly in lukewarm food and may not be destroyed when reheated.
Try this instead: Refrigerate leftovers within two hours and reheat until they’re piping hot all the way through
Frequently Asked Questions About Foods to Avoid While Prengnat
What if I already ate something on this list?
First, try not to panic. Most of the time, if you’re feeling fine, there’s no need to worry. If you realize you ate something that might not be recommended during pregnancy, just reach out to your provider. They’re used to questions like this and can help guide your next steps if needed.
Is it okay to have herbal tea?
Some herbal teas are safe, but not all herbs are recommended during pregnancy. Always check the label and ask your provider if you’re unsure. Safe options usually include ginger, lemon, and peppermint in moderation.
Can I eat sushi while pregnant?
Raw fish should be avoided, but that doesn’t mean all sushi is off-limits. Sushi made with cooked seafood, veggies, or tempura is usually safe. Just make sure it’s from a clean, reputable place and skip anything made with raw fish or shellfish.
Can I eat spicy food while pregnant?
Yes, spicy foods are generally safe during pregnancy. They won’t harm your baby, but they can trigger heartburn or stomach discomfort, especially as your pregnancy progresses. If it doesn’t bother you, there’s no reason to skip it. Just listen to your body.
Can I eat processed foods while pregnant?
Processed foods are okay in moderation. They’re convenient, and sometimes that is exactly what you need. Try to balance them with more nutrient-rich options when you can. It is not about being perfect. It is about doing what works for your energy, your budget, and your appetite.
What should I eat while pregnant?
Focus on simple, balanced meals with a mix of lean protein, whole grains, fruits and vegetables, healthy fats, and plenty of fluids. Some great options include eggs, cooked fish, yogurt, oats, avocados, berries, and leafy greens. You do not need to eat perfectly. Just aim for variety and what feels good for your body.
Final Thoughts
Figuring out what to eat and what to avoid during pregnancy can feel overwhelming, especially when advice seems to shift from one source to the next. But the goal isn’t to do everything perfectly. It’s to make informed choices that protect your health and support your baby’s development.
Most of these guidelines come down to a few simple habits and easy swaps. Once you understand what to watch for, it becomes part of your routine. And if you ever have questions or realize you ate something you weren’t sure about, reach out to your provider. They are there to help, not judge.
If you’re here doing your best to take care of yourself and your baby, that already speaks volumes. Give yourself credit for that. You’re doing a good job.
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