Avoid These Foods and Drinks for a Healthy Pregnancy
During pregnancy, some foods and drinks can be harmful to you or your baby if eaten too often or prepared in unsafe ways. Use this guide to learn which foods to avoid or limit—and get simple tips to keep your meals safe and healthy.
What to Avoid or Limit
Caffeine
It is safe to have two cups of coffee or tea while pregnant every day. More than that may affect your pregnancy.
Caffeine is found in:
- Coffee and tea
- Some sodas
- Energy drinks
Fish with Mercury
Fish is a healthy part of a pregnancy diet, but some types contain mercury, a metal that can harm your baby’s development.
- Avoid: Shark, swordfish, king mackerel
- Safer options: Salmon, cod, tilapia, shrimp, light tuna (limit canned white tuna to 6oz per week)
Food That May Contain Harmful Germs
Avoid raw or undercooked items that can carry bacteria or viruses, including:
- Raw or undercooked meat, fish, shellfish, and eggs
- Deli meats or hot dogs (unless heated until steaming)
- Unpasteurized milk, juice, or soft cheeses like feta, brie, or queso fresco (unless labeled “pasteurized”)
- Sushi with raw fish
Artificial Sweetener
- Avoid: Saccharin (Sweet ’n Low)
- Safe in moderation: Aspartame (Equal, NutraSweet), sucralose (Splenda)
Tips to Keep Your Food Safe
The CDC recommends that you:
- Wash all fresh fruits and vegetables before eating or cooking.
- Cook meat, poultry, eggs, and fish thoroughly—order meat “well-done.”
- Choose dairy and juice labeled “pasteurized.”
- Limit food from salad bars or delis.
- Choose pre-washed salads and vacuum-packed lunch meats.
- Wash hands before and after preparing food.
- Clean cutting boards and knives with warm, soapy water.
- Keep hot food hot and cold food cold.
Need Help With Food and Meals?
If you need help getting healthy food for you and your family, reach out to one of these resources:
- Women, Infants & Children Nutrition Program
- Vital Connections: Find places for meals and food where you live
- Community Servings: Free home-delivered meals. Apply in Spanish, French, Portuguese, or English.
- BMC Preventative Food Pantry: Talk to your provider for a referral.
Nutrition & Exercise
