Most foods are safe in pregnancy, but a few carry a higher risk of infections such as listeria, salmonella and toxoplasmosis, or contain substances that could harm a developing baby. Here are the main ones to avoid or limit.
Foods to avoid
- Unpasteurised milk and cheese, and soft mould-ripened or blue cheeses (such as brie, camembert or gorgonzola) unless cooked until steaming hot.
- Raw or undercooked meat, including rare steak and cured meats unless cooked. Cook meat until there is no pink and the juices run clear.
- Cold deli meats and pâté, unless heated until steaming. All types of pâté, including vegetarian, can carry listeria.
- Liver and liver products, because they contain high levels of vitamin A.
- Raw shellfish and raw fish that has not been frozen first, which can carry infections.
- Fish high in mercury: shark, swordfish, marlin, king mackerel and tilefish. Limit tuna, following your local guidance.
- Raw or undercooked eggs, unless your local food safety guidance says certain eggs are safe runny. If unsure, cook eggs until firm.
- Raw sprouts, such as alfalfa and mung bean sprouts.
Drinks
- Alcohol: no amount is known to be safe in pregnancy, so it is best avoided completely.
- Caffeine: ACOG and the NHS advise no more than 200 mg a day, about two mugs of instant coffee. Tea, cola, energy drinks and chocolate also contain caffeine.
What to eat instead
- Fish low in mercury, such as salmon, sardines and cod, 2 to 3 times a week
- Hard cheeses and pasteurised dairy products
- Plenty of vegetables and fruit, washed well
- Whole grains, beans, lentils and lean protein
Food safety tips
Wash your hands, fruit and vegetables well. Keep raw meat away from ready-to-eat foods, reheat leftovers until steaming hot, and wear gloves when gardening or changing cat litter, to lower the risk of toxoplasmosis.
Follow how your baby grows each week in our pregnancy week by week guide.