Skip to content

Top Navigation

Parents Parents
  • GETTING PREGNANT
  • PREGNANCY
  • BABY NAMES
  • BABY
  • TODDLER
  • BIG KID
  • FUN
  • HEALTH
  • PARENTING
  • FOOD
  • HOLIDAY
  • News & Trends
  • Raising the Future
  • OUR MAGAZINES
  • Podcasts
  • Kindred
  • MORE

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Help
  • Logout
My Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore Parents

Parents Parents
  • Explore

    Explore

    • 22 Chore Ideas for Every Type of Kid

      22 Chore Ideas for Every Type of Kid

      Find a chore your kid loves to do, and start a habit of wanting to help out that'll last a lifetime. Read More Next
    • Top 5 Mom Friend Problems—And How to Fix Them

      Top 5 Mom Friend Problems—And How to Fix Them

      Parenting is so much easier with good pals. Learn to overcome friendship hurdles and bond with women who get you. Read More Next
    • How to Sleep Train Toddlers and Big Kids

      How to Sleep Train Toddlers and Big Kids

      Do you struggle to put your kiddo to bed—or keep them there? Read on to find out how to sleep train toddlers, preschoolers, and big kids. Read More Next
  • GETTING PREGNANT

    GETTING PREGNANT

    See All GETTING PREGNANT
    Your Chances of Getting Pregnant, During Every Phase of Your Cycle

    Your Chances of Getting Pregnant, During Every Phase of Your Cycle

    When sex coincides with your most fertile days, your chances of getting pregnant increase. Get to know each phase of your cycle to help you conceive (or avoid) a pregnancy.
    • Ovulation
    • Reproductive Age
    • Maximizing Your Fertility
    • Pre-Pregnancy Health
    • Trying to Conceive
    • Dealing With Infertility
    • Genetics
  • PREGNANCY

    PREGNANCY

    See All PREGNANCY
    9 Signs That Labor Is Approaching

    9 Signs That Labor Is Approaching

    Anxiously awaiting your baby’s arrival? Learn to recognize the signs of approaching labor, which signal that your little one might make an appearance soon.
    • Signs of Pregnancy
    • Pregnancy Week-by-Week
    • Giving Birth
    • Labor & Delivery
    • Pregnancy Symptoms
    • Due Date Calculator
    • Pregnancy Complications
    • Fetal Development
    • Gender Prediction
    • Baby Showers
  • BABY NAMES

    BABY NAMES

    See All BABY NAMES
    These Baby Names Are Predicted to Be Popular in 2022

    These Baby Names Are Predicted to Be Popular in 2022

    From Bridgerton to travel destinations, learn what's inspiring the baby name trends of 2022.
    • Baby Girl Names
    • Most Popular Names
    • Names by Origin
    • Twin Names
    • Baby Boy Names
    • Names by Religion
    • Celebrity Baby Names
  • BABY

    BABY

    See All BABY
    How to Decode Your Baby's Cough

    How to Decode Your Baby's Cough

    Caring for a baby with a wet or dry cough? Listen for wheezing, hacking, or barking first, then read on to find out what's normal and when it's time to worry.
    • Newborn Care
    • Crying Baby
    • Health
    • Baby Development
    • Safety
    • Gear
    • Breastfeeding
    • Diapers
    • Sleep Issues
    • Feeding
    • Nursery
  • TODDLER

    TODDLER

    See All TODDLER
    • Preschool Activities
    • Behavior & Discipline
    • Toddler Development
    • Milestones
    • Potty Training
    • Starting School
    • Health
    • Safety
    • Childcare
  • BIG KID

    BIG KID

    See All BIG KID
    How to Deal With Bullies: A Guide for Parents

    How to Deal With Bullies: A Guide for Parents

    Mean kids aren't just a middle-school problem. The trouble has trickled to the youngest grades. Learn how to spot it—and how to protect children of all ages from bullies at school.
    • Education
    • Health
    • Food & Nutrition
    • Bullying & School Problems
    • Child Development
    • Safety
    • Manners & Responsibility
  • FUN

    FUN

    See All FUN
    17 Budget-Friendly Kids' Birthday Party Ideas

    17 Budget-Friendly Kids' Birthday Party Ideas

    A fun celebration doesn't need to cost a pretty penny. Throw a memorable bash with these clever cost-cutting kids' birthday party ideas.
    • Birthdays
    • Indoor Activities
    • Outdoor Activities
    • Arts & Crafts
    • Printable Coloring Pages
    • Kids' Entertainment
    • Best Toys
    • Holidays
    • Family Vacation Ideas
  • HEALTH

    HEALTH

    See All HEALTH
    All About Coronavirus COVID-19: A Concerned Parent's Guide

    All About Coronavirus COVID-19: A Concerned Parent's Guide

    Here’s everything you need to know about the disease that originated in Wuhan, China.
    • ADD & ADHD
    • Allergies
    • Autism
    • Cold & Flu
    • Coronavirus and COVID-19
    • Cough
    • Down Syndrome
    • Emergency Aid
    • Fever
    • Medication & Vitamins
    • Obesity
    • Rashes
    • Stomach Aches
    • Vaccines
  • PARENTING

    PARENTING

    See All PARENTING
    The Stay at Home Guide for Parents

    The Stay at Home Guide for Parents

    Everything you need to thrive at home as a family.
    • Positive Parenting
    • Parenting Style
    • Celebrity Parents
    • Family Dynamics
    • Divorce
    • Home
    • Adoption
    • Just for Mom
    • Money
    • Toy Recalls
    • Stroller Recalls
    • Moms Run the World
    • The Stay at Home Guide
  • FOOD

    FOOD

    See All FOOD
    • Family Recipes
    • Baby Food
    • Toddler Finger Food Recipes
    • Hints & Tips
    • Healthy Eating
    • Birthdays
    • Holiday Recipes
    • Quick & Easy Meals
    • Food For Pregnant Women
  • HOLIDAY

    HOLIDAY

    See All HOLIDAY
    44 Fun Valentine's Day Crafts for Kids, Preschoolers, and Toddlers

    44 Fun Valentine's Day Crafts for Kids, Preschoolers, and Toddlers

    Spend an afternoon making these Valentine's Day cards, decorations, and edible projects. Bonus: Each one can double as a homemade gift for someone special!
    • Christmas
    • New Year's
    • Valentine's Day
    • Easter
    • Mother's Day
    • Memorial Day
    • Father's Day
    • 4th of July
    • Halloween
    • Thanksgiving
    • Hanukkah
  • News & Trends
  • Raising the Future
  • OUR MAGAZINES

    OUR MAGAZINES

    See All OUR MAGAZINES
    • Parents
    • Parents Latina
    • Ser Padres
  • Podcasts

    Podcasts

    • We Are Family Podcast
    • That New Mom Life Podcast
    • Pregnancy Confidential Podcast
  • Kindred
  • MORE

    MORE

    • Newsletters
    • Contests
    • #ParentsIRL
    • Adulting
    • First Year Playbook
    • Celebrate Your Way

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Help
  • Logout
My Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Pregnancy
  3. My Pregnant Body
  4. Pregnancy Nutrition
  5. What's Safe to Eat When You're Pregnant — And What's Not

What's Safe to Eat When You're Pregnant — And What's Not

By Shaun Dreisbach and Suzanne Schlosberg July 14, 2015
Skip gallery slides
Pin
deli sandwich
Credit: Marty Baldwin
It's the one time you're actually supposed to eat more—and yet it suddenly seems like every food is off limits. Here, the final word on which foods to skip and which ones are A-OK during pregnancy.
Start Slideshow

1 of 13

Pin
Facebook Tweet Email Send Text Message

Cold Cuts and Deli Meat

Classic Ham Sandwich With Lettuce Tomato Cheese
Credit: cobraphotography/Shutterstock

Watch Out: As with soft cheeses, there's a small risk that harmful listeria bacteria may lurk in fresh-from-the-deli-counter meats like turkey and ham. Dr. Morse also advises steering clear of whole, cooked rotisserie chickens and turkey breasts if they're being stored in a refrigerated case. Listeria can survive cold temps, which means there's still an off-chance they could make you sick; however, chicken that has been recently cooked and is still under the warmer is fine.

Bottom line: Avoid deli meat straight from the counter, but you can eat it heated up. If the meat is steaming or feels fully warmed through, it's safe (the heat will kill any harmful bacteria). Granted, the idea of nuked ham slices seems pretty gross. But think of it this way: panini! And if you're really in the mood for a turkey sandwich, you can indulge occasionally with sealed, pre-packaged cold cuts from the grocery store refrigerated section. They're generally considered safer because there's less handling – and potential germ spreading – involved.

  • RELATED: The Fertility Diet: What to Eat When Trying to Get Pregnant

1 of 13

Advertisement
Advertisement

2 of 13

Pin
Facebook Tweet Email Send Text Message

Soft Cheeses

cheese and crackers
Credit: Blaine Moats

Watch Out: Cheeses like feta, goat cheese, Brie, Camembert, blue cheese, and Mexican queso fresco or queso blanco are more apt to be made with unpasteurized milk than harder cheeses like cheddar or Swiss. "There's a chance these soft cheeses could contain listeria, a bacteria that would otherwise get killed during pasteurization. This infection can lead to miscarriage or preterm delivery," says Karyn Morse, MD, an ob-gyn at Cedars Sinai Medical Center in Los Angeles. What's more, if a woman contracts the illness later in pregnancy, her baby may also become infected. "Newborns who are infected with the bacterium can become very sick from meningitis or a bloodstream infection. Nearly 6 percent of them will die," says  Kelly Jackson, M.P.H., an epidemiologist with the U.S. Centers for Disease Control and Prevention. Small-batch artisan cheeses (even harmless-sounding ones, like cheddar) are also often unpasteurized.

  • RELATED: 15 Pregnancy Power Foods

Bottom line: Check the ingredient list for the word "pasteurized" or opt for cooked cheese instead. You don't have to ban all cheese from your diet during pregnancy – whether it's soft or hard, it's safe to eat as long as the ingredient list says "pasteurized milk." (Remember to check salad dressings that contain cheese too.) The good news is, many of the soft cheeses you find in a typical grocery store are pasteurized now, says Julie Redfern, RD, a senior nutritionist with the Ob-Gyn department at Brigham and Women's Hospital in Boston. If you're out at a restaurant and aren't sure, ask your server to check, or pick a dish that's made with cooked cheese, like chicken parm. "Even if it's unpasteurized, if the cheese is heated until it's melted or bubbly, then it's safe," says Redfern.

2 of 13

3 of 13

Pin
Facebook Tweet Email Send Text Message

High-Mercury Fish

Maple-Mustard Glazed Salmon

Watch Out: Certain fish – mostly big, top-of-the-food chain types – contain high levels of mercury, which isn't good for anyone's health (pregnant or not), but they can be particularly harmful to a developing baby's nervous system, lungs, kidneys, vision, and hearing. On the Do-Not-Eat list: shark, swordfish, tilefish, king mackerel, orange roughy, grouper, tuna steaks, saltwater bass, and canned solid white albacore tuna (which is bigger, and has therefore more mercury than the smaller tunas used in the kind labeled "chunk light"), according to Redfern.

Bottom line: Steer clear of high-mercury fish, but don't give up seafood entirely. Getting enough DHA (found in abundance in seafood and flaxseed) is one of the most important things you can do for your and your developing baby's health, nutritionists say. DHA is the omega-3 fatty acid that can boost your baby's brain development before birth, leading to better vision, memory, motor skills and language comprehension in early childhood. 

You should aim for up to 12 ounces a week (or about two generous servings) of "safe fish" – including salmon, shrimp, haddock, cod, catfish, flounder, sole, tilapia, and scallops. If you love tuna fish sandwiches, you can still eat the canned light kind once a week (about three to six ounces). Oh, and needless to say, we're talking about cooked fish here (more on sushi next).

  • RELATED: Trying to Get Pregnant? Eat More Fish!

3 of 13

Advertisement

4 of 13

Pin
Facebook Tweet Email Send Text Message

Sushi and Sashimi

California Rolls recipe image

Watch Out: There's a slight chance that raw fish may contain bacteria or microbes that could cause food poisoning. "But the main concern with sushi is that in the unlikely event that you get a parasite, it's not only exceedingly unpleasant, it's harder to treat in pregnancy. The parasite can also take vital nutrients away from your growing baby," says Dr. Morse. Plus, some of the most popular sushi rolls (like spicy tuna) may contain too-high mercury levels.

Bottom line: Skip raw-fish sushi, but rolls made with fully-cooked fish are A-OK. Sushi made with eel, crab, or anything done tempura-style (which means it's been battered and fried) is perfectly safe to eat. California rolls also make the go-for-it list, as do veggie rolls, like avocado or cucumber.

4 of 13

5 of 13

Pin
Facebook Tweet Email Send Text Message

Raw or Runny Eggs

Simple Poached Eggs

Watch Out: There's a slight risk of salmonella and other food-borne illnesses from eggs cooked sunny side up, and from sources of uncooked eggs such as Caesar salad dressing or raw cookie dough. "Your immune system is weaker when you're pregnant, which means that a bug that wouldn't have caused food poisoning before may affect you more now," says Redfern. Also, vomiting or diarrhea that would have just been uncomfortable and annoying before you were pregnant can more easily trigger dehydration now, which has the potential to affect fetal growth and in rare cases can lead to preterm labor.

Bottom line: As long as you make sure your eggs are cooked through, it's safe to eat them – and you should! Eggs are a great source of protein and choline, a nutrient that research shows may boost fetal brain development and prevent certain birth defects. FYI: Most Caesar dressing from the supermarket is not made with raw eggs; it's the kind freshly prepared at restaurants that you should avoid.

  • Shop books on pregnancy now

5 of 13

6 of 13

Pin
Facebook Tweet Email Send Text Message

Coffee, Soda, or Any Caffeinated Beverage

Cup of Coffee and Cinnamon Sticks
Credit: Valentyn Volkov/Shutterstock

Watch Out: Some research shows that lots of caffeine (considered to be more than two to three cups of coffee a day) can raise your risk of miscarriage. It has also been linked to preterm delivery and low birth weight. A Kaiser Permanente study, for example, found that pregnant women who consumed more than 200 milligrams of caffeine a day had double the miscarriage risk of those who had none. "There's no magic cut-off point, but the less the better," says the study's lead author, perinatal epidemiologist De-Kun Li, M.D., Ph.D.

  • RELATED: How Much Caffeine Can You Safely Drink During Pregnancy?

Bottom line: Limit your caffeine intake, but you don't have to cut it out entirely. Most experts agree that a small cup of coffee or soda or two a day is probably fine. (Talk to your doctor if you're concerned or you have a history of miscarriage or preterm labor.) The tricky thing is that coffee's potency can vary greatly depending on the beans and how it's brewed. The cup you get at Starbucks, for example, is likely to be way stronger than the one you'd make at home. As a general rule, an 8-ounce home-brewed cup of java packs about 100 milligrams. Regular tea and caffeinated sodas contain about one-third of this amount per serving. Stay under 10 ounces of regular coffee and 20 ounces of regular tea; anything more should be decaf.

6 of 13

Advertisement
Advertisement
Advertisement

7 of 13

Pin
Facebook Tweet Email Send Text Message

FoodstoAvoid.mp4

7 of 13

8 of 13

Pin
Facebook Tweet Email Send Text Message

Saccharine

Splenda, Equal and Nutrasweet packets
Credit: Scott Little

Watch Out: Experts advise avoiding saccharine, the stuff in Sweet N' Low, during pregnancy. "Unlike other artificial sweeteners, like Equal or NutraSweet, saccharine can cross the placenta," Redfern says. "Even though it's been shown to be harmless in people, we recommend skipping it just to be extra cautious."

  • RELATED: What to Eat When You're Expecting

Bottom line: Skip Sweet'N Low, but you can use other artificial sweeteners in moderation. Those made with aspartame and sucralose, like Equal, NutraSweet, NutraTaste, and Splenda, are safe, according to the Food and Drug Administration (FDA). However, while a diet Coke or the packet of Equal you sprinkle into your cereal is probably fine, you don't want to eat and drink the stuff all day long, says Redfern. "It's not so much that they're unsafe, they're just not a healthy choice," says Redfern. "Especially when it comes to things like diet soda – you're sipping fake everything instead of something actually nutritious, like 100 percent fruit juice or skim milk." For a natural low-calorie drink, she suggests adding two ounces of juice to 14 ounces of water with ice.

8 of 13

9 of 13

Pin
Facebook Tweet Email Send Text Message

Herbal Teas

Cup of tea
Credit: Robyn Lehr

Watch Out: Some herbs can have medicinal effects just like actual drugs, which is why the FDA and many doctors advise steering clear of certain varieties. Even though the amount of herbs used in commercial teas isn't believed to be strong enough to cause problems, because the FDA doesn't regulate them, there's no way of knowing exactly how potent they are. "I generally recommend patients avoid teas containing chamomile and hibiscus because some evidence suggests that in high amounts they may cause problems like preterm labor," says Dr. Morse. "But the main reason we're so cautious is that we just don't have a lot of data here." Comfrey and sassafras are other herbs that experts recommend pregnant women avoid.

Bottom line: Check your herbal tea ingredient label and ask your doctor if there's anything in it you should avoid. Not all herbs are unsafe during pregnancy – a cup or two of mild mint or fruit-flavored tea is fine, says Dr. Morse. So are green and black teas (just read labels and watch your caffeine intake). And stick to known brands to be on the safe side.

  • RELATED: Guide to Drinking Tea During Pregnancy

9 of 13

Advertisement
Advertisement
Advertisement

10 of 13

Pin
Facebook Tweet Email Send Text Message

Spicy Foods

Spicy BBQ Chicken Wings

Watch Out: Piling on those jalapenos can give pregnant women major heartburn, something you're already prone to these days. While this won't harm your baby, it can feel lousy for you. And women with GERD (gastroesophageal reflux disease, a more severe, chronic form of heartburn) should take extra care to avoid spicy dishes.

Bottom line: If you get heartburn, skip anything spicy; if you don't, indulge away. (Just have Tums at the ready when you chow down.) If you've heard rumors that things like hot peppers, curries, Tabasco, fiery sauces and the like are thought to bring on labor, ignore them. There's no evidence that they do.

  • RELATED: A Week of Delicious Pregnancy Meals and Snacks

10 of 13

11 of 13

Pin
Facebook Tweet Email Send Text Message

Alcohol

Woman holding a glass of wine at wine tasting
Credit: Shutterstock

Watch Out: It's a well-established fact that drinking alcohol frequently during pregnancy can seriously harm an unborn baby, causing a number of physical and mental birth defects. But we don't yet know exactly how much is harmful. There's no research, for instance, on the effects of having just a couple of drinks during pregnancy, so experts can't say what – if anything – is considered a safe amount. They do know that alcohol crosses the placenta right away, so your baby drinks whatever you do. "Since we don't know how much alcohol it actually takes to harm a fetus, it's best to just have none," says Dr. Morse.

  • RELATED: Alcohol and Pregnancy

Bottom line: It's safest to stick to virgin versions of your favorite drinks until baby arrives. But it's up to you and your healthcare provider to decide what you're comfortable with. Some doctors may be okay with a small glass of bubbly on New Year's Eve or an occasional drink toward the end of pregnancy.

11 of 13

12 of 13

Pin
Facebook Tweet Email Send Text Message

Other Pregnancy Eating Tips

Selection of healthy food
Credit: margouillat photo/Shutterstock

Don't "eat for two" As many as half of women gain too much weight during pregnancy. The upshot: an increased risk for preclampsia, gestational diabetes, and delivery of either a preterm or a too-large baby. 

Get adequate iron During pregnancy, your iron needs nearly double, to about 30 milligrams per day, to support your 50 percent increase in blood volume and promote fetal iron storage. Iron transports oxygen, and your baby benefits from a healthy supply. To boost absorption, combine iron-rich foods with vitamin C; for example, load your chicken burrito with salsa.

Ban Bacteria Keep your fridge below 40° F, and dump leftover food that's been sitting out for more than two hours.

Trash junk food If you constantly indulge in fries and shakes now, your child might clamor for Dairy Queen in the future, animal research suggests. "Somehow a salty, sugary, high-fat, low nutrient diet seems to program a baby's taste preference," says Elizabeth Somer, M.A., R.D., author of Nutrition for a Healthy Pregnancy (Holt Paperbacks).

Bone up on calcium Aim to get at least 1,000 milligrams a day; your baby needs it for tooth and bone development in the second and third trimesters. Plus, if you don't get enough calcium in your diet the fetus will leach it from your bones, which may increase your osteoporosis risk later in life.

Focus on fiber A diet high in fruits, vegetables and whole grains helps prevent constipation and hemorrhoids and keeps you feeling full so you are less likely to overeat. High-fiber foods also are packed with vitamins, minerals, and phytochemicals essential to your baby's development. Aim to get at least 25 milligrams to 35 milligrams of fiber a day, about twice what most Americans consume.

12 of 13

Advertisement
Advertisement
Advertisement

13 of 13

Pin
Facebook Tweet Email Send Text Message

13 of 13

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 13 Cold Cuts and Deli Meat
    2 of 13 Soft Cheeses
    3 of 13 High-Mercury Fish
    4 of 13 Sushi and Sashimi
    5 of 13 Raw or Runny Eggs
    6 of 13 Coffee, Soda, or Any Caffeinated Beverage
    7 of 13 FoodstoAvoid.mp4
    8 of 13 Saccharine
    9 of 13 Herbal Teas
    10 of 13 Spicy Foods
    11 of 13 Alcohol
    12 of 13 Other Pregnancy Eating Tips
    13 of 13

    Share & More

    Facebook Tweet Email Send Text Message
    Parents

    Magazines & More

    Learn More

    • About Us
    • Customer Service this link opens in a new tab
    • Cozi Family Organizer this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • From Our Sponsors this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithParents.com is part of the Parents Network. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Parents. All rights reserved. Printed from https://www.parents.com

    Sign in

    View image

    What's Safe to Eat When You're Pregnant — And What's Not
    this link is to an external site that may or may not meet accessibility guidelines.