During pregnancy, avoid alcohol, smoking, high-mercury fish, raw or unpasteurized foods, risky meds, hot tubs, and high-impact sports.
Pregnancy changes how your body handles food, meds, and daily hazards. Small choices add up. Clear rules help you skip the stuff that raises risk while keeping life simple.
This guide groups the big no-nos, gives quick swaps, and notes where a quick call to your care team beats guessing. Keep it handy and share it with anyone who shops or cooks for you.
What To Avoid During Pregnancy
When people ask what to avoid during pregnancy, they’re usually thinking food and drinks. The list also covers heat, chemicals, and impact. Use the table as your fast pass, then read the notes below for the why and the safe move.
Table #1: Within first 30% of article; broad and in-depth; ≤3 columns; 7+ rows
| Item | Why It’s Risky | Safer Move |
|---|---|---|
| Alcohol | Linked to birth defects and learning issues; no known safe amount | Skip all forms; choose mocktails or sparkling water |
| Smoking And Vaping | Raises miscarriage, low birth weight, and breathing issues | Quit fully; use a quit line or program your clinician supports |
| High-Mercury Fish | Mercury builds up and can affect brain growth | Pick low-mercury fish; follow FDA weekly portions |
| Raw Or Undercooked Meat/Seafood | Risk of listeria, toxoplasma, salmonella | Cook to safe temps; order sushi with cooked seafood or veg |
| Unpasteurized Dairy/Juice | Can carry listeria and other germs | Choose pasteurized milk, cheese, juice |
| Deli Meats Not Reheated | Listeria can grow in the fridge | Steam until steaming hot or swap in cooked meats |
| High-Dose Vitamin A (Retinol) | Excess retinoids can harm fetal development | Use a prenatal with safe levels; skip retinol serums |
| Herbal Supplements | Quality and dosing vary; some trigger contractions | Use only items cleared by your clinician |
| Hot Tubs/Saunas | Overheating raises core temp early on | Warm baths instead; keep the water comfortable |
| Contact Sports And Falls | Abdominal impact and falls raise trauma risk | Choose low-impact workouts with balance in mind |
| Cat Litter | Toxoplasma exposure from feces | Have someone else scoop; wear gloves for soil work |
| Strong Solvents/Fumes | Some fumes irritate lungs or cause exposure | Ventilate, wear a mask, pick low-odor products |
Alcohol And Recreational Drugs
There’s no proven safe dose of alcohol in pregnancy. The safest call is zero. If a drink sounds tempting, keep a few go-to swaps around: seltzer with lime, dealcoholized wine, or canned mocktails. For substance use, ask for help early; you will not be judged, and early support protects both of you. The CDC page on alcohol and pregnancy explains the risks in plain terms.
Tobacco And Vaping
Smoke and nicotine cut oxygen and mess with growth. Vaping isn’t a safe detour. If stopping feels hard, daily text support and nicotine replacement that your clinician approves can be a bridge. Make the home and car smoke-free so you’re not breathing secondhand smoke.
Fish, Mercury, And Safer Picks
Fish gives you omega-3s, protein, and iron. The trick is picking low-mercury species and watching weekly portions. Tuna can be fine if you choose lower-mercury types and space servings. The FDA’s Advice About Eating Fish lists “Best Choices,” “Good Choices,” and those to avoid.
Raw Foods, Listeria, And Cold Deli Items
Raw or undercooked meat, eggs, and seafood carry germs that hit harder in pregnancy. Listeria is sneaky because it can grow in the fridge. Heat deli meats until steaming, cook eggs until yolks are firm, and skip fridge case soft cheeses unless the label says pasteurized.
Unpasteurized Dairy And Juices
Raw milk cheese and fresh-pressed juice that hasn’t been treated can carry bugs. Pasteurization doesn’t change nutrition in a way that matters here, and it slashes risk. Read labels and ask when a café offers fresh juice.
Caffeine, Energy Drinks, And Smart Limits
Most guidance sets a daily caffeine cap around 200 mg. That’s one 12-oz coffee or two smaller cups, give or take. Short cups run lower; cold brew can run higher. Energy drinks can stack caffeine with other stimulants, so they’re easy to overshoot. Space cups, sip water, and watch hidden sources like chocolate and tea.
Vitamins, Retinoids, And “Natural” Supplements
A prenatal usually covers folate, iron, iodine, and vitamin D. Mega doses don’t help and can cause trouble. Products labeled “natural” aren’t always gentle; some blends push the uterus or change blood pressure. Bring bottles to your next visit and ask which ones stay in the line-up.
Hot Tubs, Saunas, And Overheating
Soaking in very hot water or sitting in dry heat can raise core temp above a safe range, especially in the first trimester. Choose warm baths and cool off if you feel flushed or light-headed. Workouts are fine; just sip water and take breaks.
Sports, Falls, And Core Safety
As the belly grows, balance shifts. Skip high-impact sports, downhill rides, and anything with a collision risk. Walks, swimming, prenatal yoga, and strength work keep you fit without rough blows to the abdomen. A coach can tweak moves to protect the bump and your back.
Cat Litter, Soil, And Garden Work
Cat feces can carry toxoplasma. If you can, hand off litter duty. If not, wear gloves and wash hands well. Do the same for gardening and sandbox play since soil can be a source too. Fruits and veg from the garden should get a good rinse.
Solvents, Paint, And Home Projects
Fresh paint in a well-ventilated room is usually fine, but stripping old paint or using strong solvents loads the air. Pick low-odor options, open windows, and wear a mask. If a task kicks up dust from old paint, let a pro handle it, as older layers can contain lead.
Things To Avoid During Pregnancy For Safe Daily Living
The phrase “things to avoid during pregnancy” often comes up when planning meals, travel, and chores. These practical rules keep you moving while trimming risk.
Food Safety Basics At Home
Wash hands, scrub cutting boards, and keep raw food away from ready-to-eat items. Marinate in the fridge, not on the counter. Thaw in the fridge, cold water, or the microwave. Reheat leftovers until steaming. When eating out, order meat well-done and ask for pasteurized cheese.
Leftovers And Fridge Sense
Cook once and chill fast. Divide big batches into shallow containers so they cool evenly. Label with the date. When in doubt, toss it out. Funky smells, hissy lids, or bulging packs mean no.
Dining Out Tips
Busy spots turn food faster, which can trim risk. Ask if juices are pasteurized and if soft cheese is made with pasteurized milk. Skip raw sprouts unless cooked. Order tuna rolls with cooked tuna instead of raw.
Caffeine Sources And Simple Tracking
Keep a running tally for the day. Coffee, tea, cola, yerba mate, and energy drinks all count. Many chains post caffeine numbers online; check once and save your picks. Swap in half-caf or herbal tea without stimulants to stretch your routine.
Table #2: After 60% of article; ≤3 columns
| Food | Minimum Safe Temp Or Rule | Fridge Time After Cooking |
|---|---|---|
| Poultry (Whole Or Ground) | Cook to 165°F (74°C) | 3–4 days |
| Ground Beef/Pork/Lamb | Cook to 160°F (71°C) | 3–4 days |
| Beef, Pork, Veal (Steaks, Roasts) | Cook to 145°F (63°C) + rest | 3–4 days |
| Fish | Cook to 145°F (63°C) | 3–4 days |
| Leftovers And Casseroles | Reheat to 165°F (74°C) | 3–4 days |
| Lunch Meat | Steam until steaming hot | 3–5 days after opening |
| Egg Dishes | Cook until yolks are firm | 3–4 days |
Seat Belts, Travel, And Heat
Wear a seat belt on every ride. Place the lap belt under the belly, low and snug across the hips; place the shoulder belt between the breasts and off the neck. Plan stretch breaks on long drives. On hot days, aim for shade and steady sips. If you get dizzy, sit, cool off, and snack.
Workouts That Keep You And Baby Safe
Most days, aim for movement that feels good and steady. Walking, swimming, and cycling on a stationary bike all fit. Strength training helps posture and labor prep. Skip breath-hold moves and heavy lifts that strain the core. A coach can show you belly-friendly tweaks.
Medicine, Illness, And When To Call
Meds fall into three buckets: safe, sometimes safe, and not safe. Labels can confuse, and dosages matter. Before starting or stopping anything, talk with your clinician. For common aches, many people use acetaminophen in standard doses; some cold meds are okay, while decongestants can be tricky. If you have chronic conditions like asthma or diabetes, keep your plan current so you don’t skip needed meds.
Illness can feel heavier during pregnancy. Call fast for fever, bad dehydration, chest pain, shortness of breath, severe headache, vision changes, heavy bleeding, or strong abdominal pain. Trust your gut and seek care if something feels off.
Skincare, Hair, And Everyday Products
Retinoids and high-dose salicylic acid are off the list. Benzoyl peroxide and azelaic acid are common picks for acne. For hair color, choose well-ventilated spaces and wear gloves; semi-permanent colors are often picked over harsh bleaches. Sunscreen still matters; choose broad-spectrum and reapply.
Smart Swaps So You Don’t Feel Deprived
Rules stick better when the cupboard has easy trades. These swaps keep flavor high and risk low.
- Alcohol → seltzer with citrus, dealcoholized wine, bitters-free spritzers
- High-Mercury Fish → salmon, cod, shrimp, tilapia, canned light tuna
- Raw Sushi → veggie rolls, tempura shrimp rolls, cooked tuna rolls
- Deli Meat Cold → roast chicken fresh off the pan, heated turkey, tuna salad made at home
- Energy Drinks → half-caf coffee, rooibos or fruit teas, flavored water
- Hot Tub Soak → warm bath, foot soak, a short shoulder-only shower
Simple Checklist You Can Save
Print, post on the fridge, or share with your partner so the whole house is on the same page about what to avoid during pregnancy.
- No alcohol, smoking, vaping, or recreational drugs
- Pick low-mercury fish; follow weekly portions from the FDA list
- Cook meat, eggs, and fish to safe temps; reheat leftovers well
- Choose pasteurized dairy and juice; skip raw sprouts
- Steam deli meats until steaming hot or skip them
- Cap caffeine near 200 mg per day
- Skip hot tubs and saunas; avoid overheating
- Wear seat belts correctly on every ride
- Hand off cat litter; wear gloves for soil work
- Ventilate when painting or using cleaners
- Run meds and supplements by your clinician
- Call quickly for fever, heavy bleeding, or severe pain
Why These Rules Stick
They target the biggest, most fixable risks with moves that fit real life. You still eat well, move, rest, and live your day. When you’re unsure, ask. Care teams answer these questions all the time and can tailor guidance to your health, job, and routine.
Note: General advice helps most people, but your history and current health can change the plan. If a rule here conflicts with a plan set by your clinician, follow that plan.