Foods to Avoid During Pregnancy

You're probably focused on choosing wholesome foods that will help you feel your best and support your growing baby now that you're eating for two. But knowing what not to eat and drink while pregnant is equally important.

While your peanut can benefit from all of the healthy nutrients you're eating, a baby can also be harmed by illness-causing bacteria that may be present in certain foods. When pregnant, it's best to err on the side of caution and avoid any menu items that could make either of you sick or affect your child's growth and development.

Fortunately, determining what is safe and what is not is simple. Here's a rundown of the foods and drinks to avoid while pregnant, as well as what to do if you eat or drink something on this list by accident.

Why should certain foods be avoided during pregnancy?

Some foods are more likely to contain bacteria that cause illness, such as Listeria, Salmonella, or E. coli. Simultaneously, your immune system has a more difficult time fighting germs during pregnancy.

When you combine those two factors, you are more likely to become ill or suffer complications such as miscarriage or premature delivery if you eat contaminated food. Foodborne illness-causing bacteria can cross the placenta, which is equally concerning. Because your baby's immune system isn't yet strong enough to fight off germs, she's at risk of developing a serious infection or even birth defects.

However, not all no-no foods are prohibited due to bacteria. Alcohol and high-mercury fish, for example, will not make you sick, but they will have a negative impact on your baby's development. Others simply haven't been studied thoroughly enough to know whether they're safe for your growing child.

Foods to avoid while pregnant

So, what should you be avoiding these days? Here are some foods and beverages to avoid until your baby is born.

The use of alcohol

Plan to toast happy events with a mocktail or fruit-juice spritzer for the next 40-odd weeks. Even if you've heard that an occasional alcoholic drink is fine, it's best to be on the safe side when traveling with a baby. Why is this so? Alcohol enters your baby's bloodstream at the same concentration as yours and takes twice as long to leave it, so whatever you're drinking, your baby is drinking as well. Did you have a few drinks before discovering you were pregnant? Try not to be concerned. It happens to a lot of moms, and (thankfully!) it's not a cause for concern.

Dairy and juices that have not been pasteurized

Fortunately, thanks to the Food and Drug Administration, you don't have to worry about finding unpasteurized milk at the supermarket (FDA). Soft cheeses made from unpasteurized milk, on the other hand, can harbor Listeria and other pathogens. To be safe, stick to hard cheeses like Swiss or cheddar, or check the label to ensure the cheese is made with pasteurized milk.

You should also avoid unpasteurized juices such as apple cider or fresh-squeezed orange juice. What about treated juice (unpasteurized fruit juices found in farmer's markets and health-food stores that have been treated to kill bacteria)? It's probably fine as long as it's been treated with UV radiation.

Caffeine overdose

Even if you couldn't live without your daily triple-shot vanilla lattes before getting pregnant, now is the time to replace at least a few of those caffeinated shots with decaf ones. While a couple of small cups of coffee per day is fine during pregnancy, you should limit your caffeine intake to no more than 200 milligrams (mg) per day. Caffeine consumption can also impair your body's ability to absorb iron (which can lead to anemia).

Aside from avoiding caffeine, you should also limit your consumption of soda and energy drinks. (For example, a can of Mountain Dew contains 54 mg of caffeine, whereas a can of Red Bull contains 80 mg.) Remember to keep an eye out for other caffeine-containing foods and beverages, such as chocolate, black or green tea, energy bars and coffee-flavored desserts (hello, tiramisu! ), ice creams, and yogurts, to avoid exceeding the 200 mg limit.

Seafood that is raw or undercooked

Do you fancy some tuna sashimi? Do you have a thing for half-shell oysters? Before you go to your favorite raw bar or local sushi joint, keep in mind that uncooked or even seared seafood is not recommended during pregnancy because the risk of ingesting bacteria and parasites is too high.

So avoid raw oysters, clams, ceviches, fish tartares, and carpaccios, as well as smoked foods (like lox), which can harbor illness-causing parasites and bacteria. (However, smoked seafood that is part of a cooked dish, such as a casserole, is permissible.)

While this does not require you to avoid your favorite Japanese restaurant for the next nine months, it does require you to be cautious about what you order. Most restaurants, for example, serve cooked seafood or vegetables in rolls right at the sushi bar! Simply ensure that any seafood you order is properly cooked: Fish and shellfish should flake and be firm.

Rare or underdone meat

Now is not the time to be seeing pink...or red...in your meat. (This also applies to poultry and pork, but most people prefer those foods well done.) So, while you may have cooked (or ordered) that steak medium-rare before your baby arrived, you must now refrain from blood-refusing foods.

Deli meat and hot dogs

That double turkey, salami, and onion with extra mustard may tempt your pregnant appetite, but it might not be the healthiest option right now.

As a pregnant woman, you should avoid foods that have been preserved with nitrates and nitrites, which are chemicals used in food preservation that (in high amounts) are harmful to a developing fetus.

You might want to skip the hot dogs and pâté in addition to the double-decker sandwich. Aside from being high in preservatives (and fat), these foods also pose a minor risk of containing Listeria. If giving up deli is too much of a sacrifice, try nitrate-free lunch meats and heat them until steaming to kill any bacteria before eating (turkey melt, anyone?).

Eggs that are raw or undercooked

While it may seem obvious to avoid raw or runny eggs, you'll find them in more places than the delicious bits of batter that stick to the spatula. So, unless it's made with pasteurized eggs, avoid eating foods like soft scrambled eggs, homemade ice cream or mousse, raw batter or cookie dough, homemade mayonnaise, tiramisu, and homemade eggnog.

Skip the Caesar dressings and hollandaise sauce (unless you're certain they were made without eggs — bottled, shelf-stable Caesars are usually fine), and make sure your breakfast omelets and scrambled are fully cooked. As with raw meats and poultry, you don't want to risk becoming infected with Salmonella.

To be absolutely certain, make certain that the eggs you purchase have been refrigerated and that the sell-by date has not passed.

Fish with a high mercury content

You already know that fish is high in omega-3 fatty acids, which are both brain-boosting (good for baby) and mood-boosting (good for you). When it comes to eating fish while pregnant, however, it's easy to become confused about which types are bad (high in mercury) and which are safe.

In a nutshell, avoid shark, swordfish, king mackerel, tilefish from the Gulf of Mexico, orange roughy, and bigeye tuna because they contain the most mercury. Limit your intake of albacore tuna, grouper, snapper, wild striped bass, and halibut to one 6-ounce (oz.) serving per week.

What is the safest seafood to eat if you're pregnant? Wild salmon (fresh, frozen, or canned), pollack, skipjack (light) tuna, cod, freshwater trout, sole, tilapia, shrimp, sardines, anchovies, and scallops are examples. Aim for two to three servings (or 8 to 12 oz.) of seafood twice a week, but make sure it's well-cooked.

Brussel sprouts, raw

Do you want to add some crunch to your sandwich or salad with alfalfa or bean sprouts? You should reconsider. Raw sprouts have been linked to E. coli and Salmonella outbreaks, so they fall into the "better safe than sorry" category of foods to avoid during pregnancy.

However, you are not doomed to live without that crunchy texture until you give birth. In your sandwich or salad, try substituting baby spinach or baby arugula, or add some thin-cut, French-style green beans. That will definitely improve the color and flavor of your sandwich, as well as provide you with a serving of those healthy green vegetables.

Fruits and vegetables that have not been washed

It's always a good idea to produce a quick rinse before eating it, but cleaning raw fruits and vegetables is especially important these days. Listeria, Salmonella, and E. coli can live on the outsides of fruits and vegetables, and the microbes can easily spread to the inside flesh when the fruit or vegetable is cut.

However, there is no need to use a special produce-cleaning spray. A thorough rinse under running water before eating or preparing will do the trick, and if any lingering dirt is discovered, scrape it away with a produce brush. Finally, remove any produce that appears bruised or damaged, as these areas are more likely to harbor bacteria.

Salads from the deli

For the time being, avoid the egg, pasta, chicken, and tuna salads behind the deli case or at the corner sandwich shop. However, if you get a craving, you can make your own versions at home. Just make sure the ingredients, such as the egg and chicken, are thoroughly cooked, and choose low-mercury tuna options like skipjack.

What if you inadvertently consume one of these foods while pregnant?

Have you ever eaten something you shouldn't have? It happens from time to time. If you notice any of the symptoms of food poisoning, contact your doctor right away. These symptoms include stomach pain, vomiting, diarrhea, and flu-like symptoms such as fever, body aches, and headache. Food tainted with pathogens usually makes you sick within one to three days of eating it.

And if you're in good spirits? You are not required to contact a doctor, but there is no harm in doing so. It's never a bad thing to have some extra reassurance!

Read next:  10 Fun Things to Do With Doggie to Make Him Happy