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Pregnancy Diet: Foods to Avoid During Pregnancy

Growing a human is hungry work, but sadly, not everything’s on the menu. When it comes to you and your baby’s health, some foods need a hard pass, even when your cravings say otherwise!

Pregnancy comes with a few different rules, not all of them fun. But while there are a few different foods to avoid during pregnancy, that doesn’t mean you can’t enjoy your diet during these months.

So, what are the foods to avoid during pregnancy? From seafood to caffeine and a few surprising meats in between, let’s dive into what’s off the table during pregnancy.

Seafood During Pregnancy

While some fish are safe, others are off-limits during pregnancy. Certain seafoods carry high levels of mercury, which can put your baby’s development at risk.

What you can’t eat:

Bigger, older fish are likely to contain more mercury. With that in mind, the FDA advises that you avoid the following seafoods when pregnant:

King mackerel
Marlin
Orange roughy
Shark
Swordfish
Tilefish
Tuna (Bigeye)

Cold-smoked fish, like smoked salmon, is also a hard no because it hasn’t been fully cooked—meaning any listeria on it hasn’t been killed. Similarly, raw shellfish is another no-go and might cause food poisoning. This includes uncooked crab, lobster, prawns, mussels, cockles, and oysters.

Unfortunately, that means a lot of sushi is out too, so it’s chopsticks down for now!

What you can eat:

Now, onto the good stuff—what’s actually safe to eat? Can pregnant women eat shrimp? Anchovies? Other salty, crave-worthy bites? Let’s break down the pregnancy-approved options.

According to the Dietary Guidelines for Americans, pregnant people can eat 2 - 3 servings of seafood a week (that’s 224 - 336 grams of sea salty goodness). Here are a few types of cooked seafood you can eat as part of this weekly allowance:

Anchovies
Black sea bass
Catfish
Cod
Freshwater trout
Herring
Salmon
Sardines
Shrimp
Sole
Tilapia
Whitefish

Meats to Avoid in Pregnancy

One of the joys of pregnancy is that you’re more susceptible to food poisoning. And oh yeah, it’s worse when you’re pregnant. Here’s a breakdown of the meatier foods to eat and avoid during pregnancy.

Raw or Uncooked Meat

As you’ve probably guessed, raw or uncooked meats are top foods to avoid during pregnancy. Stay clear of undercooked burgers, sausages, poultry, and pork.

Any meat you eat while pregnant needs to be fully cooked—no pink, no blood.

Processed and Deli Meat

It’s also smart to avoid processed or deli meats while you’re pregnant. If you do indulge, make sure to heat them until they’re steaming hot to knock out any lurking listeria.

Poultry and Eggs

Good news: poultry and eggs aren’t on the list of foods to avoid during pregnancy! However, you shouldn’t eat either of them raw—when you’re pregnant, make sure any poultry or eggs are fully cooked through before eating.

Coffee and Caffeine During Pregnancy

The burning question for many expecting moms: can you drink coffee while pregnant? That’s a call for you and your doctor to make. Caffeine does reach the baby, but the full effects are still up in the air. Your doctor might advise you to avoid caffeine altogether when pregnant or limit your intake.

So, if your doctor clears it, how much caffeine can you have while pregnant? They might allow up to 200mg a day, equal to around two cups of brewed coffee. As with anything on this list, check with your doctor before having any caffeinated drinks, including herbal teas.

Unpasteurized Foods During Pregnancy

Other classic foods to avoid during pregnancy are unpasteurized ones. While dairy can be a solid part of your diet, skip anything unpasteurized—it’s a food poisoning risk you don’t want to take. This includes milk and certain cheeses like Brie, Feta, and Gorgonzola. Pasteurization kills harmful bacteria by heating the food or liquid, making it safe for you and your baby.

Fruits and Vegetables to Avoid During Pregnancy

While they’re usually great for your diet, there are some veggie foods and fruits to avoid during pregnancy, such as:

Raw vegetables, legumes, and herbs like alfalfa, clover, radish and mung bean
Any unwashed raw fruits and vegetables

If you’re planning on eating raw fruits and vegetables, wash them thoroughly first to kill any harmful bacteria.

Avoid Alcohol During Pregnancy

Last but certainly not least on our list of foods and drinks to avoid during pregnancy: alcohol.

The best choice for you and your baby is not to drink any alcohol during pregnancy. Drinking alcohol during this time can increase the risk of miscarriages, stillbirths, and fetal alcohol syndrome. Speak to your doctor to get more information on alcohol use during pregnancy.

Avoiding certain foods may feel like a drag, but it’s a small price to pay for building a human. So, steer clear of the raw meats, skip the deli, and stay smart with your cravings.

As you navigate your pregnancy diet and dodge those food no-gos, The Pack can be your go-to. Perfect for carrying all your pregnancy-safe snacks and essentials, it’s got the storage, style, and function to keep you prepared without the bulk. And for lighter days when you just need the basics, the Mini Pack has you covered—small but mighty, it’s perfect for keeping your essentials close without weighing you down.

And while you might not be baby-wearing just yet, the Tushbaby Hip Seat Carrier is a game-changer for when your little one arrives. Designed to support both you and your baby, it’s perfect for nursing in those early days and protects your back and arms as they grow. The ergonomic hip seat allows your baby to sit naturally while keeping their weight evenly distributed across your hips—goodbye back pain!

With four carrying positions, it grows with your baby from infancy to toddlerhood, making it super versatile. Plus, it’s packed with storage—you can stash diapers, wipes, and even your essentials like keys and phone, all without needing an extra bag. It’s the carrier that supports you while you support your little one.

Looking to prep for life with baby? Check out Tushbaby’s gear to make those early days—and beyond—a little easier.