What foods should be avoided during pregnancy?

Foods to Avoid During Pregnancy

Pregnant women should avoid high-mercury fish (shark, swordfish, king mackerel, and tilefish), raw or undercooked animal products, unpasteurized dairy, and certain other foods to protect maternal and fetal health. 1, 2

High-Mercury Fish

• Completely avoid these high-mercury fish that can impair fetal neurological development:

  • Shark
  • Swordfish
  • King mackerel
  • Tilefish 1, 2, 3

• Do consume up to 2 servings per week (8-12 oz total) of low-mercury fish such as:

  • Salmon
  • Canned light tuna
  • Pollock
  • Catfish
  • Shrimp 1, 2

• Fish consumption provides important omega-3 fatty acids beneficial for fetal brain and eye development, but mercury exposure must be minimized 2

• Consider removing skin and surface fat from fish before cooking to reduce potential exposure to other contaminants 1

Raw and Undercooked Foods

• Avoid foods containing raw eggs such as:

  • Certain preparations of hollandaise sauce
  • Caesar and other raw egg dressings
  • Some mayonnaises
  • Uncooked cookie and cake batter
  • Egg nog 1

• Avoid raw or undercooked:

  • Poultry (cook to internal temperature of 180°F)
  • Meat (cook to internal temperature of 165°F for red meats)
  • Seafood, especially raw shellfish 1

• Proper cooking is the best way to inactivate foodborne pathogens 4

Unpasteurized Products

• Avoid unpasteurized (raw) dairy products 1
• Avoid unpasteurized fruit juices 1
• Avoid raw seed sprouts (e.g., alfalfa sprouts, mung bean sprouts) 1

Soft Cheeses and Deli Products

To reduce risk of listeriosis, which occurs more frequently in immunosuppressed individuals, consider avoiding:

• Soft cheeses (feta, Brie, Camembert, blue-veined, and Mexican queso fresco)
• Ready-to-eat foods from delicatessen counters unless heated until steaming
• Refrigerated pâtés and meat spreads (canned or shelf-stable versions are acceptable) 1

Cross-Contamination Prevention

• Wash hands, cutting boards, counters, knives, and utensils thoroughly after contact with uncooked foods 1
• Wash produce thoroughly before eating 1
• Don't allow uncooked meats to contact other foods 1

Water Safety

• Avoid drinking water directly from lakes or rivers 1
• During community boil-water advisories, boil water for >12 minutes 1
• Consider that ice made from contaminated tap water can also be a source of infection 1

Common Pitfalls

1. Underconsumption of fish: Many pregnant women avoid fish entirely due to mercury concerns, missing important omega-3 fatty acids. Instead, consume the recommended 2 servings of low-mercury fish weekly 2, 5, 6

2. Confusion about tuna: Canned light tuna is lower in mercury than fresh tuna steaks or albacore tuna 2, 6

3. Focusing only on high-mercury fish: While avoiding high-mercury fish is important, ensuring adequate consumption of low-mercury fish provides essential nutrients for fetal development 1, 2

4. Misunderstanding food safety: Proper cooking temperatures (180°F for poultry, 165°F for red meats) are more reliable than visual cues like color change 1