What Not to Eat When Pregnant

Eating healthily is important during pregnancy and part of that is knowing what's safe to eat. You may have many questions about what not to eat when pregnant. For example, can you eat cheese when pregnant? What about fish and seafood like tuna or prawns? How much coffee is OK to drink? To find out about all these and more, have a read of this article. If there's any other food or drink you're curious about that we've missed, your GP or midwife will always be able to help.

What Should I Be Eating During Pregnancy to Keep My Baby Healthy?

You should be eating a varied, balanced diet that focuses on a handful of key nutrients - including folate, iron, calcium, vitamin D, and omega-3 fatty acids - rather than following a long list of restrictions. Most foods are safe during pregnancy, and the NHS advises focusing on variety and quality to support your baby's growth and your own energy and health.

Here is a quick reference for the nutrients to prioritise:

For more ideas on building a balanced plate, see our full guide to a healthy pregnancy diet.

What Foods and Nutrition Should I Focus on While Pregnant?

Focus on variety, balance, and a few key supplements - rather than dramatic changes - so that each day includes the nutrients you and your baby need. The NHS Eatwell Guide is a helpful framework, and remember there's no need to "eat for two": your calorie needs only rise slightly in the third trimester.

Build each meal around variety

Every day, aim to include:

• Starchy wholegrains as the base of most meals (bread, pasta, rice, oats)

• A portion of protein at each main meal (meat, fish, eggs, beans, or pulses)

• Dairy or a fortified alternative for calcium

• At least five portions of fruit and vegetables

Sample meal ideas

For quick inspiration, here are some pregnancy-friendly meal ideas:

• Breakfast: porridge with banana and a glass of fortified orange juice; or poached British Lion eggs on wholegrain toast

• Lunch: lentil soup with wholegrain bread; or grilled salmon with salad and brown rice

• Dinner: chicken stir-fry with broccoli, peppers, and noodles; or lean beef mince with vegetables and a baked potato

• Snacks: plain yoghurt with berries; a handful of almonds; carrot sticks with hummus

Don't forget your supplements

Even a well-balanced diet needs a little help during pregnancy. The NHS advises taking 400 micrograms of folic acid daily until 12 weeks and 10 micrograms of vitamin D throughout pregnancy. Learn more in our guide to pregnancy vitamins. If you're not sure your diet is meeting your needs, speak to your GP or midwife for personalised advice.

Is It Safe to Drink Alcohol While Pregnant?

The NHS advises that the safest approach during pregnancy is to avoid alcohol completely, as no amount has been proven entirely safe.

Experts are still not fully sure how much alcohol may be safe during pregnancy, so they recommend avoiding it altogether. If you were drinking before you knew you were pregnant, try not to worry unduly - but do speak to your GP if you have concerns. As soon as you think you might be pregnant, the best approach is to stop drinking alcohol. You may find this easier than expected, as some mums-to-be report going off the taste of alcohol in early pregnancy.

High alcohol consumption during pregnancy is linked to a higher risk of miscarriage, premature birth, and low birth weight. Excessive alcohol can also lead to foetal alcohol syndrome - a serious condition that can cause poor growth, facial abnormalities, and learning and behavioural problems.

Can I Drink Coffee?

You can drink coffee during pregnancy, but the NHS recommends keeping caffeine intake below 200 mg per day across all sources - including tea, cola, and chocolate.

You don't need to avoid caffeine entirely, but stick to less than 200 mg per day. One mug of filter coffee contains around 140 mg, while a mug of tea has about 75 mg. To give you a rough idea of what 200 mg looks like in other drinks, it's around five cans of cola or two and a half cans of an energy drink. Chocolate can also contain caffeine - a 50 g bar of dark chocolate can include up to 25 mg, and the same amount of milk chocolate up to 10 mg.

Bear in mind that some herbal energy drinks also contain caffeine, and the 200 mg daily limit applies to all your caffeine sources combined - not just coffee.

How About Herbal Tea?

Experts aren't quite sure how safe herbal and green teas are during pregnancy, so it is best to drink them in moderation: At most four cups per day.

Can I Eat Meat, Poultry, Deli Meats or Pâtés?

When pregnant, you should avoid a specific list of foods that carry a higher risk of harmful bacteria or parasites - including raw and undercooked meat, pâté, cold deli meats (unless heated until steaming), liver and liver products, and unpasteurised dairy.

Foods to Avoid - Quick Reference

During pregnancy, you are more sensitive to bacteria and infection. One foodborne bacteria to be extra careful with is listeria. Foods that can carry listeria include cold meats, pâté, unpasteurised milk, and soft cheeses. Listeria can cause listeriosis, which can lead to severe pregnancy complications and even miscarriage. Symptoms of listeriosis include a high temperature, feeling sick, chills, and diarrhoea. If you notice these symptoms, call your GP as treatment with antibiotics may be required.

Some meat products also carry the risk of toxoplasmosis, an infection caused by a parasite. To safely enjoy deli meats, freeze them for four days before eating - freezing kills most parasites. Cook meat and poultry thoroughly, checking there's no trace of pink or blood before eating. It's also a good idea to clean surfaces and utensils after preparing raw meat.

As you adjust your diet, your GP or midwife will keep an eye on you to make sure you're getting the nutrients you need. In some cases, your GP may recommend pregnancy vitamins to top up your intake of certain vitamins and minerals.

Can I Eat Cheese and Milk?

Although dairy products are an important part of a healthy pregnancy diet, some are off limits. Avoid unpasteurized milk and some cheeses like unpasteurized brie and camembert, and blue cheeses like Danish blue, gorgonzola and Roquefort as these can carry dangerous bacteria and lead to foodborne illnesses like listeriosis.

Hard cheeses like cheddar, parmesan and stilton are safe to eat, as are soft cheeses made with pasteurised milk. This means you can eat goats cheese while pregnant, along with most feta, cottage cheese, mozzarella, ricotta and halloumi, among others.

What About Eggs?

Eggs are highly nutritious but you should avoid raw and undercooked eggs because they may carry salmonella. Typically, it's best to avoid foods that contain raw or partially cooked eggs like raw batter, homemade Hollandaise sauce, Caesar dressing and eggnog.

In the UK, some eggs are produced under the Lion Code, a food safety standard that ensures the eggs are at a very low risk of salmonella. Lion Code eggs are therefore safe for you to eat, even lightly cooked, so you can even enjoy them soft boiled or in desserts like soufflés and mousses.

Can I Eat Fish and Seafood?

Fish and seafood can be excellent for you and your baby during pregnancy - they are a key source of omega-3 fatty acids and protein - but a small number of types should be avoided or limited.

Fish - Safe vs Avoid at a Glance

Avoid entirely:

• Shark, swordfish, and marlin (high mercury; risk to your baby's nervous system)

• Raw shellfish (risk of food poisoning from bacteria and viruses)

Limit your intake:

• Tuna - no more than two fresh tuna steaks or four medium cans per week

• Oily fish such as salmon, trout, mackerel, and sardines - up to two portions per week due to pollutant risk

Fish and seafood can be great for you, but it's important to be careful with the type you eat and how it's prepared. Fish high in mercury - such as shark, swordfish, and marlin - pose a risk to your baby's developing nervous system and should not be eaten.

You can eat tuna during pregnancy, but limit your intake because of the higher mercury content. Aim for a maximum of two tuna steaks or four medium-sized cans of tuna a week.

Oily fish can carry small amounts of pollutants, so stick to about two portions a week of fish like salmon, trout, and mackerel. Wondering if you can eat smoked salmon when pregnant? The good news is yes - smoked fish like smoked salmon and smoked tuna are OK to eat.

Raw or lightly cooked fish dishes are fine as long as the fish was frozen beforehand, as freezing kills any worms it might carry. If you're unsure how the fish was prepared, it's probably best to avoid it. You can also eat prawns and other shellfish when pregnant as long as they are fully cooked; raw shellfish should be avoided.

Sushi is fine to eat, provided the filling is safely prepared. If you know the fish was frozen beforehand, sushi with raw or lightly cooked fish is fine. If you're unsure, the safest choices are sushi filled with fully cooked eel (unagi) or shrimp (ebi), vegetables like cucumber or avocado, or well-cooked omelette.

Should I Take Care With Fruits and Vegetables?

Luckily, the list of fruits and vegetables not to eat when pregnant is short! Fruits and vegetables are an important part of any balanced diet but you should be careful to thoroughly wash all raw fruits and vegetables to get rid of any harmful bacteria.

One thing to know about, though, is that because sprouts are grown in humid conditions, they are more likely to carry bacteria such as salmonella, listeria and E. coli. This is why it's safest to avoid raw sprouts like alfalfa, clover, radish and mung beans. If you do want to consume sprouts, make sure you cook them thoroughly.

It's important to eat healthily so you and your baby get the nutrients you need. Although it may seem like there are many things you can't eat, there's still plenty you can enjoy! Find out what could be part of a healthy pregnancy diet for more ideas. For extra rewards and expert content throughout your pregnancy journey, join the Pampers Club App.

The content of this article is not intended to replace the advice of a medical professional. Always consult your GP or midwife for guidance specific to your health and pregnancy.