Protecting Your Baby Through Food Safety
Foods that are more likely to be contaminated with bacteria or to contain heavy metals are ones to skip or limit during pregnancy. Foodborne illnesses, such as listeriosis, toxoplasmosis, and salmonella, are caused by bacteria that can be found in some kinds of foods.
These infections can be life-threatening to an unborn baby and may cause birth defects or miscarriage. Following food safety guidelines during pregnancy is essential for protecting both your health and your baby's health.
What Foods and Drinks Should I Avoid During Pregnancy?
Foods that are more likely to be contaminated with bacteria or to contain heavy metals are ones to skip or limit during pregnancy.
Foods that are more likely to be contaminated with bacteria or to contain heavy metals are ones to skip or limit during pregnancy.
Foodborne illnesses, such as listeriosis, toxoplasmosis, and salmonella, are caused by bacteria that can be found in some kinds of foods. These infections can be life-threatening to an unborn baby and may cause birth defects or miscarriage.
What Foods Might Contain Harmful Bacteria?
To avoid getting infected with bacteria from food while pregnant, stay away from certain high-risk foods.
Foodborne illnesses, such as listeriosis, toxoplasmosis, and salmonella, are caused by bacteria that can be found in some kinds of foods. These infections can be life-threatening to an unborn baby and may cause birth defects or miscarriage.
To avoid getting infected with bacteria from food while pregnant, stay away from soft, unpasteurized cheeses (often advertised as "fresh") such as some feta, goat, Brie, Camembert, and blue-veined cheeses, and Mexican queso fresco.
Soft cheeses labeled as "pasteurized" usually are OK, especially if they're individually packaged and not cut at the deli counter from a larger piece.
Also avoid unpasteurized milk, juices, and apple cider; raw eggs or foods that contain raw eggs; raw or undercooked fish (sushi), shellfish, or meats; paté and meat spreads; and processed meats like hot dogs and deli meats (these should be well-cooked before eating).
Foods to Avoid:
- Soft, unpasteurized cheeses (feta, goat, Brie, Camembert, blue-veined cheeses, Mexican queso fresco)
- Unpasteurized milk, juices, and apple cider
- Raw eggs or foods containing raw eggs (mousse, tiramisu, raw cookie dough, eggnog, homemade ice cream, Caesar salad dressing)
- Raw or undercooked fish (sushi), shellfish, or meats
- Paté and meat spreads
- Processed meats like hot dogs and deli meats (unless well-cooked)
What About Seafood?
Fish and shellfish can be a healthy part of a pregnancy diet, but you need to choose carefully and avoid high-mercury fish.
Fish and shellfish can be a healthy part of a pregnancy diet because they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat.
But avoid the kinds that can have high levels of mercury, which can damage the brain of a developing fetus.
When you choose seafood, eat a variety of fish and shellfish and limit the amount to about 12 ounces per week — that's about two meals.
Common fish and shellfish that are low in mercury include canned light tuna, catfish, pollock, salmon, and shrimp.
Albacore (or white) tuna has more mercury than canned light tuna, so it's best to eat no more than 6 ounces (or one meal) of albacore tuna a week.
Foods to Avoid:
- Shark
- Swordfish
- King mackerel
- Tilefish
- Tuna steak (limited amounts of canned, preferably light, tuna is OK)
Safe Seafood Options:
- Canned light tuna
- Catfish
- Pollock
- Salmon
- Shrimp
- Albacore (white) tuna - no more than 6 ounces per week
What Else Should I Know?
Proper food handling and preparation are essential for food safety during pregnancy.
Thoroughly wash all fruits and vegetables, which can carry germs or be coated with pesticide residue.
Wash your hands with soap and water before preparing food and eating. Also wash them well after handling raw meat or fish.
You may have to skip a few foods during pregnancy that you normally enjoy. But just think how delicious they'll taste when you can enjoy them safely again.
Understanding Foodborne Illnesses
These foodborne illnesses can be particularly dangerous during pregnancy:
Listeriosis
Common Sources:
Unpasteurized dairy, soft cheeses, deli meats, paté
Life-threatening to unborn baby, can cause miscarriage or birth defects
Toxoplasmosis
Common Sources:
Raw or undercooked meat, contaminated fruits/vegetables
Can cause serious birth defects and miscarriage
Salmonella
Common Sources:
Raw eggs, undercooked poultry, contaminated foods
Can cause severe illness and complications during pregnancy
Safe Food Handling Tips
Follow these practices to keep you and your baby safe:
- Wash all fruits and vegetables thoroughly before eating
- Wash hands with soap and water before preparing food and eating
- Wash hands well after handling raw meat or fish
- Cook meats, poultry, and fish to proper internal temperatures
- Avoid cross-contamination by using separate cutting boards for raw meats
- Refrigerate perishable foods promptly
- Check labels for pasteurized products
Key Takeaways
Avoid Raw & Unpasteurized
Stay away from raw foods, unpasteurized dairy products, and undercooked meats to prevent foodborne illnesses.
Choose Low-Mercury Fish
Limit seafood to 12 ounces per week and choose low-mercury options like salmon, shrimp, and canned light tuna.
Wash Thoroughly
Always wash fruits, vegetables, and your hands before eating or preparing food.
Pasteurized is Safe
Look for pasteurized dairy products and cheeses, especially if individually packaged.
Frequently Asked Questions
What foods should I avoid during pregnancy?
Avoid soft unpasteurized cheeses, unpasteurized milk and juices, raw eggs and foods containing them, raw or undercooked fish/meat/shellfish, paté and meat spreads, and processed meats unless well-cooked. Also avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.
Why are unpasteurized products dangerous during pregnancy?
Unpasteurized products can contain harmful bacteria like Listeria, which can cause listeriosis. This infection can be life-threatening to an unborn baby and may cause birth defects or miscarriage. Pasteurization kills these harmful bacteria.
Can I eat sushi during pregnancy?
No, you should avoid raw fish (sushi) during pregnancy because it may contain harmful bacteria or parasites. However, fully cooked fish and shellfish are safe and healthy options during pregnancy.
What seafood is safe to eat during pregnancy?
Safe seafood options include canned light tuna, catfish, pollock, salmon, and shrimp. Limit seafood to about 12 ounces per week (about two meals). Albacore (white) tuna should be limited to no more than 6 ounces per week.
What seafood should I avoid during pregnancy?
Avoid shark, swordfish, king mackerel, tilefish, and tuna steak due to high mercury levels. Mercury can damage the brain of a developing fetus. Limit canned tuna - choose light tuna over white/albacore tuna.
Can I eat soft cheeses during pregnancy?
Avoid soft, unpasteurized cheeses like feta, goat, Brie, Camembert, blue-veined cheeses, and Mexican queso fresco. Soft cheeses labeled as "pasteurized" are usually OK, especially if they're individually packaged and not cut at the deli counter.
Why is mercury in fish a concern during pregnancy?
High levels of mercury can damage the brain of a developing fetus. Some fish accumulate more mercury than others. Avoid high-mercury fish and limit your overall seafood intake to 12 ounces per week, choosing low-mercury options.
Can I eat deli meats and hot dogs during pregnancy?
Processed meats like hot dogs and deli meats can contain Listeria bacteria. They should be well-cooked (steaming hot) before eating. It's safest to heat them until they're steaming to kill any bacteria.
How should I handle fruits and vegetables during pregnancy?
Thoroughly wash all fruits and vegetables before eating, as they can carry germs or be coated with pesticide residue. Wash your hands with soap and water before and after handling produce.
What foodborne illnesses are dangerous during pregnancy?
Listeriosis, toxoplasmosis, and salmonella are foodborne illnesses that can be life-threatening to an unborn baby and may cause birth defects or miscarriage. These are why it's important to avoid high-risk foods and practice proper food safety.
Important Medical Disclaimer
The information provided on this page is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or obstetrician for personalized guidance regarding food safety during pregnancy.
Food safety guidelines may vary based on your individual health status and any specific conditions you may have. If you have concerns about specific foods or believe you may have been exposed to a foodborne illness, contact your healthcare provider immediately.