What foods should be avoided during the first trimester of pregnancy?

Foods to Avoid in First Trimester of Pregnancy

Pregnant women should avoid high-mercury fish (shark, swordfish, king mackerel, and tilefish), raw or undercooked animal products, unpasteurized dairy, and alcohol during the first trimester to protect fetal development and maternal health. 1

High-Mercury Fish

• Avoid fish with high mercury content completely during pregnancy, including shark, swordfish, king mackerel, and tilefish, as mercury can cross the placenta and damage the developing fetal nervous system 1, 2
• Instead, choose low-mercury fish options like salmon, catfish, and flounder, which provide beneficial omega-3 fatty acids while minimizing exposure to neurotoxins 1
• Limit white (albacore) tuna to no more than 6 ounces per week 1
• Consume 8-12 ounces of low-mercury seafood weekly for optimal fetal development 1

Raw and Undercooked Foods

• Avoid raw or undercooked meat, poultry, seafood (particularly raw shellfish), and eggs to prevent foodborne illnesses like listeriosis and toxoplasmosis 1
• Cook meat thoroughly until no pink remains - internal temperature should reach 165°F for poultry and 160°F for red meats 1
• Skip foods containing raw eggs such as homemade hollandaise sauce, Caesar dressing, uncooked cookie dough, cake batter, and eggnog 1

Unpasteurized Products

• Avoid all unpasteurized (raw) milk and dairy products, including soft cheeses like feta, Brie, Camembert, blue-veined cheeses, and Mexican queso fresco unless clearly labeled as made with pasteurized milk 1
• Stay away from unpasteurized fruit juices and cider 1

Deli and Ready-to-Eat Foods

• Avoid foods from delicatessen counters (prepared salads, cold cuts, meats, cheeses) unless heated until steaming hot before consumption 1
• Skip refrigerated pâtés and meat spreads; canned versions are safe 1
• Avoid raw seed sprouts (alfalfa, mung bean) due to bacterial contamination risk 1

Caffeine and Alcohol

• Completely avoid alcohol during pregnancy as it can cause fetal alcohol spectrum disorders 1
• Limit caffeine intake - up to 3 cups of coffee daily is considered safe, but avoid energy drinks completely 3
• Caffeine intake typically decreases naturally during pregnancy (studies show a 30% average reduction from first to second trimester) 4

Cross-Contamination Prevention

• Wash hands, cutting boards, counters, knives, and utensils thoroughly after contact with raw foods 1
• Keep uncooked meats separate from other foods to prevent cross-contamination 1
• Wash all fruits and vegetables thoroughly before consumption 1

Special Considerations

• Women following vegetarian diets should ensure adequate supplementation, particularly of vitamin B12, iron, and zinc 3
• Vegan diets require careful planning and additional micronutrient supplementation during pregnancy 3
• Knowledge about food safety guidelines is often poor among pregnant women, with studies showing 83% incorrectly identifying at least one unsafe food as safe to consume 5

Recommended Supplements

• Begin folic acid supplementation (400 μg/day) before pregnancy and continue through at least the first trimester 3
• Consider iodine supplementation (100-150 μg/day) during pregnancy 3
• Vitamin D supplementation is advisable unless there is regular exposure to sunlight 3
• Iron supplementation should be based on medical history and blood testing 3