What Should You Avoid Eating While Pregnant, Eat This Instead

Pregnancy is an incredible journey. As your body nurtures new life, your nutrition becomes more vital than ever. What you eat, and what you avoid, affects not just your health but also your baby’s development and even long-term wellbeing. In this post we’ll dive into the foods you should avoid or limit during pregnancy, why they pose risk, and then look at healthy alternatives you can lean on instead.

Why Some Foods Are Risky During Pregnancy

Your body is doing so much more than usual during pregnancy. Your immune system adjusts, your blood volume increases, your organs and metabolism shift to support both you and your baby. Because of that:

You become more vulnerable to certain foodborne pathogens (bacteria, parasites) that might have been less risky before. For example the bacteria Listeria infects pregnant individuals at significantly higher rates.
Some fish or other foods contain heavy-metals (e.g., mercury) or environmental toxins which can cross the placenta and affect fetal brain or nervous system development.
Nutrient demands are higher (iron, folate, iodine, omega-3s etc) even as you may experience nausea, food aversions or cravings, so making each food choice count is important.
Some foods or substances might cause uterine activity, irritation or other complications (for example high caffeine or certain herbs).

Because of all this, while most foods are safe during pregnancy, there are specific ones that are best avoided or limited and smart alternatives you should favour. Let’s get into them.

Foods to Avoid (or Strictly Limit) During Pregnancy

Here are some of the main categories of foods you should be cautious with during pregnancy, along with explanations.

1. Raw, under-cooked or processed meats & deli foods

Foods such as rare steaks, under-cooked burgers, cold deli meats (ham, salami, pepperoni) or pâté may carry bacteria such as Toxoplasma, Salmonella or Listeria.
Examples:

Cold cuts straight from the deli may be fine for many people, but for pregnant individuals the risk is greater because of reduced immunity and possibility of trans-placental infections.
Game meats may also carry lead shot or other contaminants.
What to do instead:
Choose well-cooked meats: poultry, pork or beef should have no pink or blood visible.
If you want deli meat, heat it until steaming hot before eating.
Avoid pâté unless it is shelf stable (not refrigerated) or cooked thoroughly.

2. Raw, under-cooked or high-mercury fish & seafood

Fish is generally a healthy part of a pregnancy diet, but some types are riskier. The big issues: raw/undercooked seafood (risk of parasites, bacteria) and fish high in mercury (risk to baby’s brain development).
Examples of high mercury fish: shark, swordfish, marlin, king mackerel.
What to do instead:
Choose fish low in mercury: salmon, cod, catfish, trout, light canned tuna (in moderation) are safer.
Always cook your fish/seafood until internal temperature is safe (e.g., fish should flake apart and appear milky white).
Limit portion size and frequency: many guidelines recommend 8-12 ounces a week of low-mercury fish.

3. Unpasteurised dairy, soft cheeses & raw eggs

Products made from unpasteurised milk (cheese, milk, yoghurt) can carry Listeria. Soft cheeses like brie, camembert, chèvre (if unpasteurised) are higher risk. nhs.uk+1
Similarly, raw or lightly-cooked eggs (and foods made with them) may carry Salmonella.
What to do instead:
Choose pasteurised dairy products. Check labels: “pasteurised”.
Soft cheeses are acceptable if clearly labelled as pasteurised, or if they are cooked thoroughly.
Cook eggs thoroughly: avoid runny yolks or raw-egg sauces or homemade desserts that include raw eggs.

4. Unwashed fruit/vegetables, raw sprouts & pre-cut ready salads

Raw sprouts (alfalfa, mung bean, radish) are riskier because they can carry harmful bacteria. Pre-cut salad items or buffet-style raw produce may be more exposed to contamination.
Even regular produce still needs to be washed thoroughly — soil may contain toxoplasma or other parasites.
What to do instead:
Wash all fruits and vegetables thoroughly under running water.
Avoid raw sprouts altogether or ensure they are fully cooked.
Be cautious with pre-cut, ready-to-eat salads especially if you don’t know how long they’ve sat out or how they were handled.

5. Alcohol, excessive caffeine & sugary/ultra-processed foods

Alcohol: It is widely accepted that no amount of alcohol has been proven safe during pregnancy. It can cause developmental problems.
Caffeine: Moderate amounts may be okay, but excessive caffeine should be avoided or limited. Many guidelines say 200 mg/day or less.
Sugary drinks and ultra-processed foods: While these may not appear in every “avoid” list per se, they are poor choices because they offer little nutrition and may increase the risks of gestational diabetes, excess weight gain, etc.
What to do instead:
It is safest to abstain from alcohol altogether during pregnancy.
Limit caffeine: maybe one small cup of coffee (depending on your healthcare provider’s advice).
Choose whole foods over processed snacks: fresh fruits, vegetables, whole grains, lean proteins. Stay hydrated with water; avoid sugary sodas and energy drinks.

6. High vitamin A (retinol) in excess, some herbs & supplements

Very high doses of vitamin A (pre-formed retinol, e.g., in liver or supplements) can be harmful to the developing baby (risk of birth defects).
Certain herbal teas or supplements are not well studied and may pose risk.
What to do instead:
Use prenatal vitamins as recommended by your healthcare provider; avoid taking extra high-dose vitamin A supplements unless directed.
Consult your healthcare provider about herbal teas and supplements before using them.

What to Eat Instead — Healthy Choices for Pregnancy

Now that we’ve covered foods to avoid or limit, let’s turn to what you should eat to support both your health and your baby’s development. The aim is a balanced, nutrient-rich diet.

1. Lean proteins

Your body needs extra protein during pregnancy for both you and your baby. Good sources include:

Cooked lean meats (chicken, turkey, lean beef)
Fish low in mercury (salmon, trout)
Eggs (well-cooked)
Beans, lentils, chickpeas — which are also rich in fibre and iron
Dairy (pasteurised)

2. Whole grains & complex carbohydrates

Whole grains such as brown rice, oats, quinoa, whole-grain bread/pasta provide sustained energy, fibre (which helps with pregnancy constipation) and B-vitamins.

3. Plenty of fruits and vegetables

A wide variety of colours means more vitamins, minerals, antioxidants and dietary fibre. These help your digestion, energy and overall health.
Ensure you are washing them thoroughly.

4. Healthy fats & Omega-3s

Fats are important — especially omega-3 fatty acids (DHA/EPA) which support baby’s brain and eye development. UC Davis Health
Good sources include:

Oily fish that are low in mercury (salmon, sardines)
Avocado
Nuts and seeds (e.g., flaxseed, chia, walnuts)
Olive oil

5. Important micronutrients

Folate (folic acid): Critical early in pregnancy for neural tube development — ensure you are meeting recommended intake (often via prenatal vitamin + folate-rich foods such as leafy greens, beans).
Iron: Your blood volume increases and your baby needs iron too. Good sources: lean red meat, beans, lentils, fortified cereals, dark leafy greens.
Calcium: For your bones and your baby’s bones. Dairy (pasteurised), fortified plant milks, tofu, leafy greens.
Iodine: For thyroid health (iodised salt, dairy, fish).
Choline: Important for brain development (eggs are a good source).

6. Hydration & mindful eating

Drink plenty of clean water. Avoid dehydration especially if you are experiencing morning sickness or increased sweating.
Choose smaller frequent meals if nausea or heartburn occurs.
Avoid lying down right after eating to minimise reflux.

Practical Meal-Plan Ideas

Here are some sample meal ideas to help you put the above into practice:

Breakfast:

Oatmeal topped with berries, a handful of walnuts and a spoon of flaxseed
Whole-grain toast with avocado and a side of scrambled eggs (well cooked)

Lunch:

Grilled salmon salad (mixed greens, cherry tomatoes, cucumber, olive oil + lemon)
Lentil and bean soup with a side whole-grain roll

Snack:

Greek yoghurt (pasteurised) with chopped fruit
A banana and handful of almonds

Dinner:

Grilled chicken breast, roasted sweet potato, steamed broccoli
Stir-fry with tofu, mixed vegetables, brown rice

Dessert or light snack:

A piece of fruit (mango slice) or small bowl of cottage cheese + pineapple

Hydration:

Water, herbal tea (only after checking safety)
Avoid sugary sodas, energy drinks
If you like coffee, one small cup is probably fine (depending on your provider’s advice)

Tips to Stay Safe and Comfortable

Always check food labels; look for “pasteurised” when it comes to dairy.
Use a meat thermometer if needed: poultry should reach about 165°F (74°C); fish about 145°F (63°C) internal temperature.
Wash fruits and vegetables under running water; peel if needed.
Store foods properly; reheat leftovers thoroughly.
Avoid raw sprouts even if you like them elsewhere.
Avoid raw or under-cooked sushi, sashimi, raw shellfish.
Be mindful of caffeine and alcohol.
Talk with your healthcare provider about your diet especially if you are vegetarian/vegan, have gestational diabetes or any other health condition.
Keep comfortable: as your baby grows you may experience reflux or heartburn — sit upright after meals, avoid very large meals before bed, skip spicy/greasy heavy foods if they trigger you.
Listen to your body: if something consistently bothers you, avoid it or talk to your provider/dietitian.

Myths & Clarifications

“I’m eating for two”: While you do need more nutrients during pregnancy, you don’t literally need to double your calories. Often the extra requirement is modest. Quality matters more than quantity.
“If I crave something I must eat it”: Cravings happen, but they may not always indicate a deficiency. They could be hormonal, cultural, psychological or simply habit. Choose healthy alternatives when possible.
“Healthy = juice, fruit smoothies”: Watch out: some juices or smoothies from market stalls may be unpasteurised or made with raw ingredients that aren’t safe. Always check.
“Natural/organic means safe”: Natural foods can still carry pathogens (raw vegetables, sprouts, unpasteurised dairy). Safe preparation still matters.

Pregnancy is a time of beautiful anticipation and tremendous change. Eating well during this season gives you a strong foundation — physically, emotionally, and spiritually — for the journey ahead. By avoiding the higher risk foods and choosing nutrient-rich alternatives, you are giving your baby (and yourself) a powerful advantage.

Remember: every pregnancy is unique. Use this guide as a strong reference, and always stay in touch with your healthcare provider or a qualified prenatal nutritionist. If you find yourself with aversions, nausea or other concerns, they can help tailor the diet to your situation.

Let your meals be affirmations: “I am nourishing life. I am choosing health. I am preparing for the joy ahead.”