There are many rules and food restrictions when you’re pregnant, so knowing what to eat when pregnant and what to avoid when you are pregnant can be tough. Especially when you factor in all the cravings (50 to 90% of pregnant women experience them). You may need to skip some of your favorite foods while pregnant, while others can be consumed in moderation. And even once you have the restrictions down, you may still need a cheat sheet from time to time. So here’s a handy list of the most important foods to avoid when pregnant.
1. Raw meat & deli meat
If you’re a long-time carnivore, you may have to adjust your habits while pregnant. It's generally advisable to pass on the rare steak, since eating rare or undercooked beef or poultry increases the risk of salmonella, contamination with coliform bacteria, and even contraction of the parasite toxoplasmosis.
Deli meats or “cold cuts” may also be contaminated with listeria, a form of bacteria that may be particularly risky for pregnant people to consume, and the same goes for refrigerated pate spreads. If you absolutely must have that Italian sub while pregnant, be sure to reheat the deli meat until it is steaming hot to prevent listeriosis.
When preparing meat at home, heat cold cuts up to 145°F, ground meats to 160°F, and chicken breasts to 165°F.
2. Unpasteurized milk, eggs, juice, & soft cheeses
Consuming two to three daily servings of dairy while pregnant can help you gain calcium, potassium, vitamin D, and vitamin A, but any dairy you consume while pregnant should be labeled “pasteurized.” Unpasteurized milk may contain listeria, and the same goes for imported soft cheeses. Cheeses you may want to avoid include:
- Brie
- Camembert
- Roquefort
- Feta
- Gorgonzola
- Queso blanco
- Queso fresco
If the label clearly states that the cheese is made from pasteurized milk, it’s safe to eat.
Any raw eggs you eat should also be pasteurized to avoid the risk of salmonella. You might be surprised at the amount of common foods that contain raw eggs, including:
- Homemade ice cream or custards
- Homemade salad dressings (such as Caesar)
- Mayonnaise
- Hollandaise sauces
- Cookie dough
- Homemade eggnog
Finally, fresh-squeezed juice is typically unpasteurized and should be avoided while pregnant, to protect against salmonella and other bacteria like E.coli. Raw, unpasteurized juice is required to come with a warning label when sold, so just be sure to check (or ask if you’re being served at a restaurant).
3. Alcohol
Drinking alcohol while pregnant or breastfeeding is a topic that has sparked much debate. While recommendations often advocate for complete abstinence, some research suggests that occasional light drinking may not have a significant impact. It's important to approach this issue with a critical eye, as many studies linking light drinking to negative outcomes have been criticized for flawed methodology. As always, it's best to make informed decisions based on the available evidence and consult with your healthcare provider. If you choose to drink alcohol during pregnancy, moderation is key.
4. Anything from a dented can
Here’s one you may not have heard before: Consuming food from a dented or damaged can while pregnant increases the risk of botulism. This foodborne illness can be dangerous to anyone and is caused by a pathogen that thrives in a can-like environment, especially when food is improperly preserved or spoiled. While botulism is rare, taking this simple step can help protect your health. Keep in mind that minor dents are generally fine, but if the dent is particularly large or near the seam of the can, it’s best to avoid.
5. Unwashed produce & raw sprouts
Vegetables are a crucial part of any diet, especially while pregnant. Just be sure to wash vegetables well, as they may harbor the parasite toxoplasmosis.
Raw sprouts are also not advised during pregnancy, as their seeds may have been contaminated with harmful bacteria, covering them in germs that are notoriously difficult to wash away. Some examples include alfalfa sprouts, clover, and radish.
6. Anything that’s not food
Some people experience pica, or cravings to eat objects with no nutritional value, like charcoal, toothpaste, coffee grounds, or plaster, while pregnant. While it’s fine to honor your pregnancy cravings most of the time (pickles and ice cream? You do you, Mama!), avoid eating non-edible foods to keep you and your baby safe. Tell a healthcare provider who can help you cope with pica if you experience these kinds of cravings.
Evidence-based approach to pregnancy nutrition
When it comes to navigating the do's and don'ts of pregnancy, it's easy to feel overwhelmed by the abundance of advice out there. While it's important to be mindful of what you eat during this special time, it's also important not to get bogged down by unnecessary fear-mongering. For a trusted evidence-based resource, consider reading Emily Oster's "Expecting Better," which dives deeper into the data behind pregnancy do's and don'ts. In our Pro Parent Shop, you can find this book along with other resources that support you through pregnancy, the fourth trimester, and beyond.
Prepare through pregnancy with Nanit
There’s a lot to keep track of during pregnancy, from maintaining healthy eating habits to following your pregnancy dietary restrictions to stocking up on all the nursery must-haves.
Let Nanit take some of that heavy lifting off your plate. With our baby monitor, you can check in on your baby anytime via an app on your phone. You can also retrieve data about your little one’s sleep to stay on top of developmental milestones.
Make Nanit’s Sound + Light Machine a key part of a healthy bedtime routine, elemental in helping your baby fall and stay asleep. These are just a couple of the ways you can trust Nanit to set your baby up for a good night’s rest now and in the future.
Key takeaways
- Avoid Certain Foods. Foods such as raw meat, pasteurized dairy, and unwashed vegetables, should be avoided or restricted while pregnant.
- Know the Risks. For pregnant women, certain foods present a risk as they may harbor bacteria or cause disease or birth defects.
- Get Support if You Experience Pica. If you experience pica, ignore the cravings and contact your healthcare provider.
Sources
SUNY Albany. Expectant Mothers Take Note: Pregnancy Food Cravings May Be Psychological. https://www.albany.edu/news/55801.php
Parent Data. More Studies on Coffee. Can it really save your life? https://parentdata.org/more-studies-on-coffee/
American Pregnancy Association. Foods to Avoid While Pregnant. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/foods-to-avoid-during-pregnancy/
American Pregnancy Association. Listeria in Pregnancy—Risks, Treatment, & Prevention. https://americanpregnancy.org/healthy-pregnancy/pregnancy-concerns/listeria-during-pregnancy/
Hopkins Medicine. Nutrition During Pregnancy. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
UC Davis. 10 foods to eat and avoid during pregnancy. https://health.ucdavis.edu/blog/good-food/10-foods-to-eat-and-avoid-during-pregnancy/2019/09
CDC. About Botulism. https://www.cdc.gov/botulism/general.html
American Pregnancy Association. Pica Cravings During Pregnancy. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/unusual-cravings-pica/
March of Dimes. Foods to limit or avoid during pregnancy. https://www.marchofdimes.org/find-support/topics/pregnancy/foods-to-avoid-or-limit-during-pregnancy
