Eating for Two: What Foods to Avoid During Pregnancy to Keep You and Baby Safe
Pregnancy is a transformative time filled with joy, anticipation, and a seemingly endless stream of advice—especially when it comes to food. While it’s true that eating well is essential for a healthy pregnancy, it’s equally important to know which foods to avoid. According to the national food poisoning lawyer, Ron Simon, some everyday items can carry hidden risks, including bacteria, parasites, or toxins that could harm the developing baby. Here’s what you need to know about food safety during pregnancy and what to steer clear of in your prenatal diet.
Why Food Safety Is More Important During Pregnancy
During pregnancy, a woman’s immune system undergoes changes to protect both mother and child. These changes can make pregnant women more susceptible to foodborne illnesses, such as Salmonella, Listeria, and Toxoplasma gondii. While these infections may cause mild symptoms in the mother, they can lead to serious complications for the fetus, including miscarriage, stillbirth, premature birth, or developmental issues.
To reduce these risks, it’s essential to avoid certain high-risk foods and follow safe food-handling practices.
High-Risk Foods to Avoid
- Raw or Undercooked Meat, Poultry, and Seafood
Uncooked or partially cooked animal products can contain bacteria or parasites. Sushi, rare steaks, undercooked poultry, and dishes like steak tartare or ceviche should be avoided. Always cook meats to their recommended internal temperatures. - Unpasteurized Dairy Products and Juices
Raw milk, soft cheeses made from unpasteurized milk (such as brie, camembert, and queso fresco), and unpasteurized fruit juices can carry Listeria monocytogenes or E. coli. Choose only pasteurized products to stay safe. - Deli Meats and Hot Dogs (Unless Heated Until Steaming)
Deli meats can harbor Listeria if not properly stored or reheated. Pregnant women can still enjoy them, but only after they’ve been steamed or microwaved until piping hot. - Raw or Lightly Cooked Eggs
Raw eggs can contain Salmonella, which poses a risk during pregnancy. Avoid foods like homemade Caesar dressing, raw cookie dough, eggnog, and hollandaise sauce unless made with pasteurized eggs. - Certain Types of Fish High in Mercury
While fish is a good source of omega-3 fatty acids and protein, some species contain high levels of mercury, which can affect fetal brain development. Avoid shark, swordfish, king mackerel, and tilefish. Instead, opt for low-mercury fish like salmon, cod, and sardines, and limit intake to 2–3 servings per week. - Raw Shellfish
Oysters, clams, and mussels that are raw or undercooked can carry vibrio bacteria or other pathogens. Shellfish should be thoroughly cooked to reduce the risk of illness. - Refrigerated Pâté or Meat Spreads
These products can be a source of Listeria. Canned or shelf-stable versions are safer options if you’re craving something similar. - Unwashed Fruits and Vegetables
Even healthy foods like produce can carry Toxoplasma or bacteria from the soil. Always wash fruits and vegetables thoroughly before eating or cooking, and peel when possible. - Sprouts (Alfalfa, Mung Bean, etc.)
Raw sprouts are grown in warm, humid conditions that are perfect for bacterial growth. Because it’s hard to wash them thoroughly, it’s safer to skip them altogether unless they are fully cooked. - Alcohol and Caffeine (in Excess)
Alcohol should be completely avoided during pregnancy, as it can cause fetal alcohol syndrome. While moderate caffeine (less than 200 mg per day) is considered safe, high caffeine intake has been associated with low birth weight and miscarriage.
Additional Tips for Food Safety During Pregnancy
- Wash hands frequently when preparing food.
- Keep raw meats separate from ready-to-eat foods.
- Use a food thermometer to check cooking temperatures.
- Refrigerate leftovers promptly and avoid foods left out for more than two hours.
- Pay attention to expiration dates and food recalls.
Final Note
Pregnancy is a time of nurturing and protection. While it can be overwhelming to monitor your diet so closely, knowing which foods to avoid empowers you to make safer choices for both you and your baby. By steering clear of risky foods and practicing good hygiene in the kitchen, you’re laying the foundation for a healthy, thriving pregnancy.
