Safe and Unsafe Foods During Pregnancy: What to Eat and What to Avoid for a Healthy Baby

Pregnancy calls for extra care with what you eat because some foods can harm both you and your baby. Eating the right foods supports your baby’s growth and protects you from infections and toxins that could cause serious problems like miscarriage or birth defects. Avoiding raw or undercooked meats, certain seafood, and unpasteurized dairy is key to staying safe. This guide will clear up which foods you can enjoy and which ones to skip to keep your pregnancy healthy and worry-free.

Understanding Food Safety in Pregnancy

During pregnancy, your body is working overtime to nurture a new life — which means your immune system isn’t as strong as usual. This makes it easier for harmful bacteria and parasites from food to sneak in and cause infections. These infections aren’t just unpleasant; they can threaten your health and your baby’s development in serious ways.

Pregnancy lowers your resistance to certain germs, making food safety a top priority. Some bacteria and parasites can cross the placenta and affect your baby, even if you feel okay yourself. Knowing which food risks to avoid helps keep both of you safe.

Why Foodborne Illnesses Matter More When You’re Pregnant

The biggest risk comes from infections by bacteria and parasites like Listeria, Toxoplasma gondii, and Salmonella. Here’s why they’re a concern:

Listeriosis: Caused by Listeria monocytogenes, this bacteria can hide in refrigerated ready-to-eat foods like deli meats, soft cheeses made from unpasteurized milk, and smoked seafood. It often causes mild flu-like symptoms in the mother, or no symptoms at all, but can lead to miscarriage, stillbirth, premature birth, or serious infections in the newborn.
Toxoplasmosis: This parasite Toxoplasma gondii is usually found in undercooked meat, contaminated soil, unwashed fruits or vegetables, and cat waste. Infection during pregnancy can cause birth defects, brain or eye damage, or developmental delays in the baby—even if the mother feels fine.
Salmonella: Found in raw or undercooked eggs, poultry, unpasteurized dairy, and contaminated produce, Salmonella can cause severe stomach illness. In pregnancy, infection increases the risk of miscarriage, premature delivery, and infection in the newborn.

These illnesses can cause outcomes like miscarriage, stillbirth, or preterm labor even if the mother doesn’t realize she’s infected. That’s why careful food handling and avoiding risky foods is so important.

How Pregnancy Changes Your Body’s Defenses

Your immune system naturally adjusts while pregnant to avoid rejecting the baby. This tweak lowers your ability to fight off some infections, giving harmful germs a chance to take hold more easily.

Think of it like your body lowering a fence to let the baby in—unfortunately, some unwanted visitors can sneak through too. This makes you more vulnerable to bacteria and parasites lurking in certain foods.

What This Means for You and Your Baby

Silent threats: Many foodborne infections cause no or mild symptoms in moms but can seriously affect the baby.
Placental crossing: Harmful microbes can pass through the placenta, affecting fetal development.
Long-term effects: Infections might lead to complications like birth defects, developmental delays, or infections in newborns.

Key Food Safety Practices for Pregnancy

To reduce your risk of these illnesses, keep these tips in mind:

Cook meats and seafood thoroughly to kill germs.
Avoid unpasteurized milk, cheese, and juices.
Wash fruits and veggies thoroughly, especially those eaten raw.
Avoid deli meats or heat them until steaming hot.
Steer clear of raw eggs, raw sprouts, and raw or undercooked seafood.
Practice good kitchen hygiene to avoid cross-contamination.

Being mindful about what you eat and how you handle food protects your health and your baby’s early development.

Photo by Amina Filkins

Safe Foods to Include in a Pregnancy Diet

Choosing safe and nutrient-rich foods during pregnancy is about nourishing your body and your baby while avoiding risks. The goal is to enjoy foods that provide essential vitamins, minerals, and protein—all vital for your baby’s growth and your own health—without exposing you to harmful bacteria or toxins. Here’s a guide to the safest and most beneficial food categories you’ll want to include in your pregnancy diet.

Cooked Lean Proteins and Eggs

Lean proteins are the building blocks for your baby’s cells and tissues. It’s important that any meat or eggs you eat are cooked thoroughly to avoid infections like salmonella or toxoplasmosis.

Poultry and lean meats: Choose skinless chicken, turkey, lean cuts of beef, pork, or lamb. Always cook until juices run clear with no pink inside.
Eggs: Eat eggs only when cooked fully, with firm yolks. This means no runny or soft-boiled eggs. Scrambled, hard-boiled, or fried eggs cooked on both sides are safe.
Why it matters: Raw or undercooked meats and eggs may carry bacteria that cause food poisoning and can harm your baby.

These proteins deliver iron, zinc, choline, and B vitamins—nutrients that support brain development and prevent anemia.

Low-Mercury Fish and Seafood

Seafood is a great source of omega-3 fatty acids, which are key for your baby’s brain and eye development. Not all fish are safe, though—some contain high mercury levels, which can be harmful.

Safe options include:

Salmon
Shrimp
Catfish
Cod
Canned light tuna

Eating up to 8-12 ounces (around 2-3 servings) of these low-mercury fish per week fits well within safety guidelines. Avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.

Pasteurized Dairy Products

Dairy provides calcium and vitamin D, essential for your baby’s bones and teeth. The important thing is to consume only pasteurized products to avoid listeria, a serious bacteria that can pass to your baby.

Choose pasteurized milk, yogurt, and cheese.
Avoid soft cheeses made from unpasteurized milk, such as Brie, Camembert, and blue-veined varieties, unless they are cooked thoroughly.

Pasteurization kills harmful bacteria without affecting the nutrients you need.

Fruits and Vegetables

Fresh fruits and vegetables load your diet with fiber, vitamins, and antioxidants, helping digestion and protecting you from diseases. To stay safe:

Wash fruits and veggies very well under running water before eating or cooking, especially those eaten raw.
Eat whole fruits instead of juices to get fiber and reduce sugar spikes.
Cook vegetables thoroughly or enjoy raw only if they have been cleaned properly.

Washing removes dirt and parasites like toxoplasma, reducing risk to you and your baby.

Photo by Matilda Wormwood

Whole Grains and Legumes

Whole grains and legumes stretch your meal with fiber, protein, and important minerals like iron and magnesium. These foods keep your digestion smooth and provide steady energy.

Swap out white rice or pasta for brown rice, whole wheat pasta, quinoa, or barley.
Include beans, lentils, chickpeas, and peas to add protein and fiber.

These foods fill you up longer and help avoid constipation, a common pregnancy complaint.

Filling your plate with these safe, nutrient-packed food groups supports both your health and your baby’s development. Combining thorough cooking, proper washing, and smart choices means you can enjoy a variety of foods confidently during pregnancy.

Unsafe Foods to Avoid During Pregnancy

Knowing which foods to avoid is just as important as knowing what’s safe to eat during pregnancy. Certain foods carry a higher risk of harboring harmful bacteria, parasites, or toxins that can cause serious health issues for you and your baby. Below, we cover some of the key unsafe foods you should steer clear of and explain the risks involved.

Raw or Undercooked Meat, Poultry, and Eggs

Eating raw or undercooked meats, poultry, and eggs can expose you to dangerous bacteria like Salmonella and parasites such as Toxoplasma gondii. These microbes can cause infections that pose serious risks during pregnancy, including miscarriage or developmental problems in your baby.

To keep safe:

Cook all poultry (chicken, turkey) and meat (beef, pork, lamb) to an internal temperature of at least 165°F (74°C). Use a food thermometer to be sure.
Ground meats should reach a minimum of 160°F (71°C).
Eggs should be cooked until both the whites and yolks are firm. Avoid runny yolks or dishes that use raw eggs like homemade mayonnaise or certain dressings.

Thorough cooking kills bacteria and parasites, making these foods safe and nutritious to enjoy.

High-Mercury Fish

Some fish contain high levels of mercury, a heavy metal that can harm your baby’s developing nervous system. Mercury can cross the placenta and affect your baby’s brain and nerve cells, leading to long-term issues.

Avoid these high-mercury fish completely during pregnancy:

Shark
Swordfish
King mackerel
Marlin
Tilefish (Gulf of Mexico)

Instead, choose low-mercury fish like salmon, shrimp, cod, or canned light tuna, and limit your intake to 8-12 ounces per week.

Unpasteurized Dairy and Soft Cheeses

Unpasteurized milk and cheeses can carry Listeria monocytogenes, a bacteria that causes listeriosis. This infection can lead to miscarriage, stillbirth, or preterm labor.

Stay away from:

Raw (unpasteurized) milk
Soft cheeses such as brie, camembert, feta, blue cheese, and queso fresco—unless they are made with pasteurized milk.
Dairy products that don’t state “pasteurized” on the label.

Choose pasteurized dairy products like milk, yogurt, and hard cheeses (cheddar, swiss) to avoid this risk.

Raw Sprouts and Unwashed Produce

Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts, grow in warm, humid conditions that are perfect for bacterial growth. These can carry pathogens such as Salmonella and E. coli which are unsafe during pregnancy.

Also, unwashed fruits and vegetables may be contaminated with harmful germs or parasites.

To reduce risk:

Avoid eating raw sprouts altogether unless they are cooked until steaming hot.
Wash all fresh produce thoroughly under running water, scrubbing firm-skinned fruits and veggies when needed.

This simple step helps remove dirt, pesticides, and microbes that could cause illness.

Processed Meats and Deli Products

Deli meats, hot dogs, sausages, and other processed meats can harbor Listeria bacteria even when refrigerated. Listeria grows slowly in cold temperatures and poses a serious threat when eaten cold or underheated.

If you want to enjoy these foods:

Heat deli meats and hot dogs until steaming hot (165°F or 74°C) before eating.
Avoid eating them cold or straight from the package.
Consider skipping processed meats entirely during pregnancy, since alternatives like freshly cooked lean meats offer more nutritional benefits with less risk.

Understanding these risks will help you make smart food choices and protect your growing baby from potential harm.

Photo by Vlada Karpovich

Additional Dietary Precautions During Pregnancy

Beyond knowing which foods are safe and which to avoid, pregnancy demands a few extra dietary precautions to keep you and your baby healthy. These steps help prevent serious infections and exposure to harmful substances that are easy to overlook. Paying attention to what goes into your body—including drinks and how your food is prepared—adds an important layer of protection during this sensitive time.

Alcohol and Caffeine Intake

The safest choice during pregnancy is to avoid alcohol completely. Even small amounts can affect your baby’s development and increase the risk of miscarriage, premature birth, or fetal alcohol spectrum disorders. Alcohol passes through the placenta and can harm developing organs and brain cells.

As for caffeine, it’s best to keep intake under 200 mg per day—about two to three cups of coffee. Higher amounts may increase the risk of low birth weight or pregnancy loss. Remember, caffeine hides in tea, chocolate, sodas, and some medications, so check labels carefully.

Avoiding Unpasteurized Juices and Raw Flour

Unpasteurized fruit and vegetable juices might sound healthy, but they can carry bacteria like E. coli or Salmonella. These germs cause food poisoning and can cross the placenta, risking your baby’s health. Similarly, raw flour—yes, flour before it’s baked or cooked—can contain harmful bacteria. Eating or tasting uncooked dough, batter, or flour-based foods can lead to infections.

Always choose pasteurized juices and make sure any flour is cooked thoroughly before eating. Think of unpasteurized drinks and raw flour like hidden troublemakers you want to keep out of your kitchen.

Safe Food Handling and Storage Practices

Even safe foods can turn risky if handled poorly. Here’s how to keep things clean and safe:

Wash hands and surfaces often. Always wash your hands before and after handling raw meat or eggs. Clean cutting boards, knives, and countertops with hot, soapy water.
Rinse fruits and veggies well to remove dirt, pesticides, and bacteria.
Cook foods thoroughly. Use a food thermometer to check that meats reach the safe internal temperatures.
Refrigerate leftovers within two hours and store them in airtight containers. Don’t leave perishable foods out too long.
Reheat leftovers until steaming hot before eating to kill any bacteria that may have grown.

These simple steps cut down your risk of foodborne illness dramatically.

Avoid Unverified Herbal Teas and High-Dose Vitamin A

Herbal teas have become popular for relaxation or nausea relief, but not all are pregnancy-safe. Many herbs lack clear safety studies and some may stimulate contractions or cause other risks. Avoid herbal teas unless your healthcare provider approves them. Well-known safe options like ginger or peppermint are usually okay in moderation.

High doses of vitamin A—often found in supplements or liver products—can be harmful and cause birth defects. Stick to prenatal vitamins prescribed by your doctor and avoid liver or supplements with excessive vitamin A.

Keeping these additional precautions in mind helps protect your baby’s growth and keeps your pregnancy as smooth as possible.

Photo by Suzy Hazelwood

Conclusion

Eating well during pregnancy means choosing foods that nourish you and your baby while avoiding risks that can lead to serious complications. Cook meats and eggs fully, stick to low-mercury fish, and always choose pasteurized dairy products. Washing fruits and vegetables carefully and practicing good kitchen hygiene keeps harmful germs at bay.

Checking in with your healthcare provider helps tailor these guidelines to your needs, giving you confidence in your food choices. Following safe eating habits is one of the best ways to support a healthy pregnancy and give your baby a strong start.

Thank you for reading — your health and your baby’s health are worth every careful choice. Feel free to share your thoughts or tips for safe eating during pregnancy!

Safe and Unsafe Foods During Pregnancy: What to Eat and Avoid for a Healthy 2025 Pregnancy