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 products, and alcohol to protect fetal development and maternal health. 1
High-Mercury Fish
- Completely avoid fish with high mercury content during pregnancy, including shark, swordfish, king mackerel, and tilefish, as mercury can cross the placenta and damage the developing fetal nervous system 1, 2
- Limit white (albacore) tuna to no more than 6 ounces per week 1, 3
- It is recommended to consume 8-12 ounces of low-mercury seafood weekly for optimal fetal development 1, 4
- Safe fish options include shrimp, canned light tuna, salmon, pollock, and catfish, which are all low in mercury 4
Raw and Undercooked Foods
- Avoid raw or undercooked meat, poultry, seafood, 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
- 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
Dairy Products
- Avoid all unpasteurized (raw) milk and dairy products 1
- Specifically avoid soft cheeses like feta, Brie, Camembert, blue-veined cheeses, and Mexican queso fresco unless clearly labeled as made with pasteurized milk 1
Alcohol
- Completely avoid alcohol during pregnancy as it can cause fetal alcohol spectrum disorders 1, 5
- No amount of alcohol is considered safe during pregnancy 5
Practical Considerations
- Despite these restrictions, it's important to maintain a balanced diet with adequate nutrition during pregnancy 4
- Many pregnant women eat much less than the recommended amount of fish, potentially missing important nutrients 3
- Fish consumption provides essential omega-3 fatty acids that are beneficial for fetal neurodevelopment 4
- The goal is to minimize exposure to toxins while maximizing nutrient intake 6
Common Pitfalls
- Avoiding all fish due to mercury concerns - this may lead to insufficient omega-3 fatty acid intake 6, 3
- Confusion about fish consumption guidelines - many women recall the advice to limit certain fish but forget the recommendation to consume adequate amounts of low-mercury fish 6
- Over-restriction of diet during pregnancy - while certain foods should be avoided, maintaining adequate nutrition is essential 4, 3
- Misunderstanding tuna guidelines - the limit applies specifically to white (albacore) tuna, while canned light tuna can be consumed in moderation 1, 3