What foods and drinks should be avoided during pregnancy?

Foods and Drinks to Avoid During Pregnancy

Pregnant women should completely avoid alcohol, high-mercury fish, raw or undercooked animal products, unpasteurized dairy, and limit caffeine to protect maternal and fetal health. 1, 2

Foods to Avoid Completely

Alcohol

• No safe threshold of alcohol use during pregnancy has been established 2
• Alcohol consumption during pregnancy increases the risk of Fetal Alcohol Syndrome (FAS) and other developmental issues 2
• Complete abstinence is recommended for all women who are pregnant, planning pregnancy, or at risk of pregnancy 2

High-Mercury Fish

• Completely avoid high-mercury fish that can impair fetal neurological development 1:
  • Shark
  • Swordfish
  • King mackerel
  • Tilefish

Raw or Undercooked Foods

• Avoid foods containing raw eggs (hollandaise sauce, Caesar dressing, raw cookie dough, homemade mayonnaise) 1
• Avoid raw or undercooked meat, poultry, and seafood 1
• Cook poultry to 180°F and red meats to 165°F 1
• Avoid raw shellfish completely 1
• Avoid raw seed sprouts (alfalfa, mung bean) 1

Unpasteurized Products

• Avoid all unpasteurized dairy products 1
• Avoid unpasteurized fruit juices 1

Soft Cheeses (unless made with pasteurized milk)

• Avoid soft cheeses like Brie, Camembert, blue-veined cheeses, and Mexican-style cheeses 1
• These can contain Listeria bacteria which can cause miscarriage or stillbirth

Deli Meats and Ready-to-Eat Foods

• Avoid ready-to-eat foods from delicatessen counters unless heated until steaming 1
• Avoid refrigerated pâtés and meat spreads 1
• Limit processed meats to no more than 1 serving per week (1.75 ounces/50g) 2

Foods and Drinks to Limit

Caffeine

• Limit caffeine intake to less than 400 mg/day 2
• This equals approximately 3 cups of coffee per day
• Avoid energy drinks completely 3

Fish Consumption Guidelines

• Consume up to 2 servings per week (8-12 oz total) of low-mercury fish 1
• Good choices include salmon, canned light tuna, pollock, catfish, and shrimp 1
• Remove skin and surface fat from fish before cooking to reduce exposure to other contaminants 1

Sugar-Sweetened Beverages

• Avoid or significantly limit sugar-sweetened beverages 2
• This includes soda, fruit drinks, sports drinks, energy drinks, and sweetened iced teas 2

Red Meat

• Limit unprocessed red meat to no more than 2-3 servings per week (3.5 ounces/100g per serving) 2

Food Safety Practices

Proper Hygiene

• 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
• Be aware that ice made from contaminated tap water can also be a source of infection 1

Recommended Foods During Pregnancy

Fish

• Consume 2 servings per week of low-mercury fish 1
• Fish is an excellent source of omega-3 fatty acids (EPA and DHA), which are important for fetal brain and eye development 1

Fruits and Vegetables

• Aim for 3 servings of vegetables per day 2
• Include a variety of fruits daily 2
• Wash all produce thoroughly before consumption 1

Dairy Products

• Consume 2-3 servings of pasteurized dairy products per day 2
• Yogurt and cheese (made with pasteurized milk) are good options 2

Whole Grains

• Consume 3 servings of whole grains per day 2
• Choose whole grains over refined grains 2

Common Pitfalls and Misconceptions

• Poor knowledge of food safety guidelines: Studies show that 83% of women incorrectly identify at least one unsafe food as safe to consume during pregnancy 4
• Confusion about fish consumption: Many women avoid fish completely during pregnancy due to mercury concerns, missing out on beneficial omega-3 fatty acids 5
• Incomplete avoidance of high-risk foods: Despite guidance, many women continue consuming some high-risk foods during pregnancy 6
• Misconceptions about allergy prevention: Avoiding certain foods during pregnancy does not reduce childhood allergy risk 3

By following these guidelines, pregnant women can minimize exposure to potentially harmful substances while ensuring adequate nutrition for themselves and their developing babies.