Now that you’re eating for two, you’re probably focused on picking wholesome foods that’ll help you feel your best and support your growing baby. But what not to eat and drink when you're pregnant is just as important.
While your peanut can benefit from all the healthy nutrients you’re nibbling on, a baby can also be affected by illness-causing bacteria that could be lurking in certain foods. So when you’re pregnant, it’s best to err on the side of caution and avoid any menu items that could potentially make either of you sick or affect your little one’s growth and development.
Thankfully, knowing what’s safe and what’s not is pretty straightforward. Here’s the lowdown on the foods and drinks to avoid during pregnancy, plus what to do if you accidentally eat or drink something on this list.
Why should you avoid certain foods during pregnancy?
Some foods have a higher risk of harboring illness-causing bacteria like Listeria, Salmonella or E. coli. At the same time, your immune system has a harder time fighting off germs during pregnancy.
Put those two together, and you’re more likely to get sick or suffer complications like miscarriage or premature delivery if you accidentally eat something that’s contaminated. Just as concerning is the fact that foodborne illness-causing bacteria can cross the placenta. And since your baby’s immune system isn’t strong enough yet to fight off the germs, she’s at risk for developing a serious infection or even birth defects.
Not all no-no foods are off limits because of bacteria, though. Alcohol and high-mercury fish, for instance, won’t make you sick, but can negatively impact your baby’s development. And others simply haven’t been studied enough to know whether they’re safe for your growing baby.
Foods to avoid during pregnancy
So what should you be steering clear of these days? Here are the foods and drinks worth taking off the menu until your baby is born.
Avoid excess caffeine
While caffeine can pass the placenta, the effects on your baby aren't clear. To be safe, your health care provider might recommend avoiding or limiting the amount of caffeine in your diet to less than 200 milligrams (mg) a day during pregnancy.
For perspective, an 8-ounce (240-milliliters, or mL) cup of brewed coffee contains about 95 mg of caffeine, an 8-ounce (240-mL) cup of brewed tea contains about 47 mg and a 12-ounce (360-mL) caffeinated cola contains about 33 mg.
Avoid herbal tea
There's little information on the effects of specific herbs on developing babies. As a result, avoid drinking herbal tea unless your health care provider says it's OK — even the types of herbal tea marketed specifically for pregnancy to pregnant women.
Avoid alcohol
No level of alcohol has been tested safe during pregnancy. The safest bet is to avoid alcohol entirely.
Consider the risks. Drinking alcohol during pregnancy leads to a higher risk of miscarriage and stillbirth. Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability.
If you're concerned about alcohol you drank before you knew you were pregnant or you think you need help to stop drinking, consult your health care provider.
Meats
- Cold cuts, deli meats, hot dogs, and other ready made meats. (You can safely eat these if they are heated to steaming and served hot.)
- Pre-stuffed, fresh, turkey or chicken
- Steak tartare or any raw meat
- Rare cuts of meat and undercooked meats
- Refrigerated pates or meat spreads. (Canned and shelf-safe meat spreads are OK.)
Fish
- Locally captured bluefish, pike, salmon, striped bass, trout, and walleye
- King mackerel, shark, swordfish, and tilefish, which have high levels of mercury
- Smoked cod, smoked salmon or lox, smoked mackerel, smoked trout, smoked tuna, and smoked whitefish, or other smoked fish
- Sushi or any raw fish or raw shellfish (oysters, clams, mussels)
Eggs
- Raw eggs
- Raw cookie dough. (It has raw eggs in it.)
- Caesar salad dressing, bearnaise sauce, hollandaise sauce, mayonnaise, and any homemade dressings and sauces made with raw eggs
- Mousse, meringue, tiramisu, and any homemade desserts made with raw eggs
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