What Foods Can Pregnant Women Not Eat? A Comprehensive Guide

Pregnancy is a transformative journey, and ensuring the well-being of your baby is paramount. While focusing on incorporating nutrient-rich foods into your diet is crucial, it’s equally important to be aware of foods that should be avoided during pregnancy. This guide provides essential information on What Foods Can Pregnant Women Not Eat to safeguard their health and their baby’s development.

Seafood High in Mercury: A Major Concern

Seafood is an excellent source of protein and omega-3 fatty acids, which are vital for your baby’s brain and eye development. However, certain types of fish contain high levels of mercury, a neurotoxin that can harm your baby’s developing nervous system. Larger and older fish tend to accumulate more mercury.

The U.S. Food and Drug Administration (FDA) advises pregnant women to avoid the following high-mercury fish:

• Bigeye tuna
• King mackerel
• Marlin
• Orange roughy
• Swordfish
• Shark
• Tilefish

Safe Seafood Choices: The Dietary Guidelines for Americans recommends that pregnant women consume 8 to 12 ounces (224 to 336 grams) of low-mercury seafood per week, which equates to 2 to 3 servings. Some safe options include:

• Anchovies
• Black sea bass
• Catfish
• Cod
• Freshwater trout
• Herring
• Light canned tuna (in moderation)
• Oysters (cooked)
• Pollock
• Salmon
• Sardines
• Shad
• Shrimp
• Sole
• Tilapia
• Whitefish

Raw, Undercooked, or Contaminated Seafood: A Recipe for Trouble

To minimize the risk of bacterial or viral infections, it’s crucial to avoid raw, undercooked, or contaminated seafood.

• Avoid raw fish and shellfish: This includes sushi, sashimi, ceviche, and raw oysters, scallops, or clams.
• Steer clear of refrigerated, uncooked seafood: This includes seafood labeled nova style, lox, kippered, or smoked. Smoked seafood is safe if it’s cooked in a casserole or other dish. Canned and shelf-stable versions are also safe.
• Heed local fish advisories: If you consume fish from local waters, be sure to check for advisories regarding safe consumption levels, especially when water pollution is a concern. If you’re unsure about the safety of fish you’ve already eaten, refrain from eating any more fish that week.
• Ensure thorough cooking: Cook fish to an internal temperature of 145°F (63°C). The fish should be opaque and flake easily with a fork. Shrimp, lobster, and scallops should be cooked until they are milky white. Clams, mussels, and oysters should be cooked until their shells open; discard any that don’t open.

Undercooked Meat, Poultry, and Eggs: A Food Safety Risk

During pregnancy, your immune system is suppressed, making you more susceptible to food poisoning from bacteria, also known as foodborne illness. Food poisoning during pregnancy can have more severe consequences compared to when you’re not pregnant, and in rare cases, it can affect the baby.

To prevent foodborne illness:

• Thoroughly cook all meats and poultry: Use a meat thermometer to ensure they reach a safe internal temperature.
• Reheat hot dogs and lunch meats until steaming hot: Alternatively, avoid them altogether. These products can harbor Listeria, a bacterium that can cause a serious infection.
• Avoid refrigerated pates and meat spreads: Canned and shelf-stable versions are safe.
• Cook eggs until the yolks and whites are firm: Raw eggs can contain harmful bacteria. Avoid foods that may contain raw or partially cooked eggs, such as homemade eggnog, raw batter and dough, tiramisu, freshly made or homemade hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream.
• Avoid ready-made meat salads and seafood salads: This includes ham salad, tuna salad, and chicken salad.

Unpasteurized Foods: A Hidden Threat

Many low-fat dairy products, such as skim milk, mozzarella cheese, and cottage cheese, can be a healthy part of your diet. However, it’s crucial to avoid any products containing unpasteurized milk, as they can cause foodborne illness.

Avoid soft cheeses like brie, feta, and blue cheese unless the label explicitly states that they are pasteurized or made with pasteurized milk. Refrain from drinking unpasteurized juice or cider.

Unwashed Fruits and Vegetables: A Source of Bacteria

To eliminate harmful bacteria, thoroughly wash all raw fruits and vegetables. Avoid eating raw sprouts, including alfalfa, clover, radish, and mung bean sprouts, as they can harbor harmful bacteria. Ensure sprouts are fully cooked before consumption.

Caffeine: Moderation is Key

Caffeine can cross the placenta and reach the baby, but its effects on the fetus are not fully understood. To err on the side of caution, your healthcare provider may advise you to abstain from caffeine during pregnancy or limit your intake to less than 200 milligrams (mg) per day.

An 8-ounce (240-milliliter) cup of brewed coffee contains approximately 95 mg of caffeine. An 8-ounce cup of brewed tea contains about 47 mg, and a 12-ounce (360-mL) caffeinated cola has about 33 mg.

Herbal Tea: Proceed with Caution

The effects of certain herbs on fetuses are not well-established. Therefore, avoid drinking herbal tea unless your healthcare provider approves it, including herbal teas marketed for pregnancy.

Alcohol: A Definite No-No

No amount of alcohol has been proven safe during pregnancy. To protect your baby’s health, abstain from alcohol entirely.

Drinking alcohol during pregnancy increases the risk of miscarriage and stillbirth. It can also lead to fetal alcohol syndrome, which can cause facial deformities and intellectual disabilities.

If you are concerned about alcohol consumption before realizing you were pregnant or need assistance to stop drinking, consult your healthcare provider.

Conclusion

Knowing what foods can pregnant women not eat is crucial for a healthy pregnancy. By carefully selecting your diet and avoiding potentially harmful foods, you can significantly reduce the risk of complications and support your baby’s optimal development. Always consult with your healthcare provider for personalized dietary advice and to address any concerns you may have.

References

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2. 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed May 31, 2023.
3. Meat poultry and seafood — Food safety for moms to be. U.S. Food and Drug Administration. https://www.fda.gov/food/people-risk-foodborne-illness/meat-poultry-seafood-food-safety-moms-be. Accessed May 31, 2023.
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