What Foods Do I Really Need to Avoid During Pregnancy?

When you’re pregnant, you literally are eating for two by making sure you and your growing baby enjoy all the benefits of proper nourishment. That’s why, when you’re expecting, what foods you don’t eat are just as important as those you do.

At One World Pediatrics, Jag Ambwani, MD, FAAP, Dolly Ubhrani, MD, April Mieswinkel, NP, Richard Lam, FNP, Gabrielle Yates, CPNP-PC, and Audrey M. Merrill, MD, help moms-to-be and their babies stay healthy with patient-centered medical care and lifestyle guidance, too. Here, the team offers a quick overview of some common foods you should avoid if you’re pregnant.

Uncooked or undercooked animal products

Raw or undercooked meats, poultry, and seafood pose a significant risk of illnesses caused by microorganisms in those products. While thorough cooking destroys those pathogens, insufficient cooking means those tiny microorganisms are still alive — and still able to cause infection.

Specifically, avoid sushi that’s made with raw fish (cooked fish versions are fine), rare or medium-rare beef, and raw or “runny” eggs, too. It’s also important to avoid foods made with raw eggs, like homemade mayonnaise and salad dressing, and cook poultry and other meat to recommended internal temperatures.

Some seafood and fish

In addition to avoiding raw or undercooked seafood, you should also avoid fish containing high levels of mercury, like swordfish and sharks. Instead, choose salmon, sardines, or catfish, and limit yourself to two servings per week.

Prepackaged convenience foods

Prepackaged foods might be a fast solution when you’re feeling hungry, but they’re full of additives, unhealthy fats, sodium, and sugar. Avoid processed convenience foods, fast foods, and packaged snacks when possible, and focus instead on whole foods, like fresh fruits, vegetables, lean proteins, and whole grains.

Processed and deli meats

You might think deli meats are ready to eat, but if you’re pregnant, you should thoroughly steam cold cuts until hot to kill off potential germs. It’s also a good idea to avoid or significantly limit processed meats, like hot dogs, bacon, and sausages. These foods can be chock full of preservatives and other chemicals that could be harmful.

Raw veggie sprouts

Yes, sprouts can be a healthy choice in plenty of circumstances, but these “baby plants” are also prone to bacterial contamination, especially if they’re not grown or harvested correctly. It’s a good idea to avoid sprouts entirely while you’re pregnant — even if you grow your own.

Similarly, don’t eat any fresh fruits or vegetables unless they’ve been thoroughly washed and rinsed to get rid of bacteria and other pathogens on their surfaces. If you’re at a restaurant, choose cooked vegetables or fruits over green salads or fruit platters to be safe.

Unpasteurized dairy

Pasteurization is a processing step designed to kill harmful bacteria that are sometimes found in dairy products. During pregnancy, avoid all unpasteurized dairy products and skip the soft cheeses which can also harbor bacteria. Dairy is an important source of calcium that’s important for your growing baby but pick pasteurized options. 

Caffeinated foods and drinks

A daily cup of coffee or tea probably won’t cause any problems, but limit yourself to a single cup and avoid energy drinks entirely. Be mindful of other caffeine sources, like sodas and chocolate, so you don’t overindulge. Herbal teas can be a good substitute, but be sure the herbs contained in the teas are safe for pregnancy before consuming them.

Alcohol

While a small amount of caffeinated beverages is probably OK, no amount of alcohol is safe for your baby. Avoid all alcohol — beer, wine, seltzers, and “hard” alcohol included. For a festive vibe without the alcohol, try indulging in mocktails and fresh juice blends.

Give your baby a healthy start

Following a healthy eating plan is one way to maintain health during pregnancy, and having regular prenatal exams is another. To schedule your next prenatal exam or to learn more tips to support a healthy pregnancy, request an appointment online or over the phone with the team at One World Pediatrics in Longwood, Florida, today.