7 Foods to Avoid During Pregnancy for a Healthier You and Baby

Jul 07, 2025

Pregnancy and Prenatal Care

A pregnant woman with instructions to avoid 7 foods during pregnancy

Pregnancy is an exciting and life-changing time, but it also comes with many considerations. One of the most important aspects of ensuring a healthy pregnancy is your diet. The foods you eat not only impact your health but also play a crucial role in the development of your baby. A well-balanced pregnancy meal plan can guide you in making safe food choices that contribute to a positive pregnancy journey.

This blog explores some common foods to avoid during pregnancy and how they can impact both you and your baby’s well-being.

Why Certain Foods Are Unsafe During Pregnancy

Pregnancy brings many changes to your body, including adjustments to digestion and immune response. These changes make you more susceptible to foodborne illnesses and other complications. Some foods can harm your health and the baby’s development, which is why it’s essential to follow your healthcare provider’s advice on a safe diet during pregnancy. Consulting with your OB/GYN or dietitian can help tailor your pregnancy meal plan to your unique needs.

Foods to Avoid During Pregnancy

1. Raw or Undercooked Seafood (e.g., sushi, oysters): Raw seafood can harbour harmful bacteria and parasites that pose a risk to both you and your baby.

Safe Alternatives: Choose fully cooked fish options like salmon, tilapia, and sardines.

2. Unpasteurised Dairy Products and Soft Cheeses: These can contain Listeria, a harmful bacterium that may lead to infections, miscarriage, or preterm labour.

Safer Swaps: Opt for pasteurised milk and cheeses to reduce the risk of infection.

3. Deli Meats and Processed Meats: Deli meats, sausages, and other processed meats are often contaminated with Listeria.

Tip: If you do consume deli meats, make sure to reheat them until they are steaming hot.

4. High-Mercury Fish (e.g., shark, swordfish, king mackerel): These fish contain high amounts of mercury, which can impair fetal brain development.

Safer Swaps: Choose safer fish like salmon, tilapia, or sardines that are lower in mercury.

5. Raw or Undercooked Eggs: Raw eggs may carry Salmonella bacteria, which can cause food poisoning.

Hidden Sources: Be cautious with foods like homemade mayonnaise, hollandaise sauce, or eggnog that may contain raw eggs.

6. Excess Caffeine: High caffeine intake can lead to miscarriage or low birth weight.

Recommended Limit: Stick to no more than 200 mg of caffeine per day, about one 12-ounce cup of coffee.

7. Alcohol: Alcohol can cause fetal alcohol syndrome, leading to developmental delays and lifelong health issues for your baby.

Recommendation: There is no safe level of alcohol during pregnancy - avoid it completely.

How to Build a Safe Pregnancy Meal Plan

Creating a pregnancy meal plan is essential for a healthy pregnancy. Consider the following tips:

Meal Prep with Safe Ingredients: Plan your meals to include safe foods that support both your health and the baby’s development.
Balanced Nutrition: Ensure your diet contains plenty of protein, whole grains, fruits, and vegetables.
Prenatal Vitamins & Hydration: Prenatal vitamins are essential to fill any nutritional gaps, and staying hydrated supports your body’s changing needs.

In Conclusion

Maintaining a safe and balanced pregnancy diet is key to ensuring the health and well-being of you and your baby. Avoiding the consumption of certain foods, such as raw or undercooked seafood, unpasteurised dairy, and high-mercury fish, can prevent complications and contribute to a healthier pregnancy. By following your healthcare provider's guidance and planning your meals carefully, you can give your baby the best start in life.

Get Expert Guidance for a Healthy Pregnancy – Book Your Consultation Today!

Ensuring a balanced and safe diet during pregnancy is fundamental for the health of both you and your baby. At Krishna Medical Centre, our expert team, led by Dr. Chandravati, is here to guide you every step of the way in making healthy and informed food choices. Book a consultation today to receive personalised advice and support for a healthier, happier pregnancy!

Frequently Asked Questions

What foods should I abstain from during pregnancy for a healthier baby?

Avoid raw seafood, unpasteurised dairy, deli meats, high-mercury fish, raw eggs, excess caffeine, and alcohol. These foods can harm your health and affect your baby’s development.

Is it safe to eat sushi while pregnant?

No, sushi, especially raw seafood, should be avoided due to the risk of parasites and harmful bacteria. Opt for fully cooked fish options like salmon or tilapia instead.

How much caffeine is safe during pregnancy?

It’s suggested to limit caffeine intake to 200 mg per day, which is about the amount in one 12-ounce cup of coffee. Too much caffeine can lead to pregnancy complications, including low birth weight or miscarriage.

Can I eat cheese during pregnancy?

You can eat cheese during pregnancy, but avoid soft cheeses made from unpasteurised milk, as they can carry bacteria that may cause infections. Choose pasteurised cheeses for safety.

Why is alcohol dangerous during pregnancy?

Alcohol intake during pregnancy can lead to foetal alcohol syndrome, leading to developmental delays and lifelong health problems for your baby. It is advised to avoid alcohol completely during pregnancy.

Krishna Medical Centre

Krishna Medical Centre is a 107 bedded healthcare hospital situated at 1 Rana Pratap Marg, Near Moti Mahal Lawns, Hazratganj. It was established in 1985 by Dr. Chandrawati, a very well renowned Gynaecologist in India. Our hospital is committed to a higher objective of delivering ultimate quality of healthcare with utmost excellence and personal care. Krishna Medical Centre is a multi-speciality hospital which is a nationally recognized forerunner and one of the premier institutions in providing Obstetrics & Gynaecology, Paediatrics, Neurology, General Physician & Orthopaedics services.