A pregnancy do not eat list for expectant parents names high risk foods like raw meat, unpasteurised dairy, some fish, raw sprouts, and alcohol.
When you are expecting, every snack or meal affects you and your baby, so a clear do not eat list pregnant people can follow day to day takes some pressure off.
Do Not Eat List Pregnant: Core Food Groups
Most items on any pregnancy do not eat list fall into a few clear groups. The main concern is germs such as Listeria, Salmonella, and Toxoplasma, plus substances like mercury or vitamin A that can build up in the body.
| Food Or Drink | Why It Sits On The Do Not Eat List | Safer Swap |
|---|---|---|
| Raw Or Undercooked Meat And Poultry | Higher risk of germs that cause severe food poisoning | Well cooked meat with juices running clear and no pink |
| Deli Meats And Hot Dogs Served Cold | Can carry Listeria when eaten straight from the fridge | Heat until steaming hot just before eating |
| Liver, Liver Pâté, And Liver Sausage | High in vitamin A, which can harm a developing baby | Other iron rich foods such as beans, lentils, and lean meat |
| Unpasteurised Milk And Soft Mould Ripened Cheeses | May contain Listeria and other harmful germs | Hard cheeses and pasteurised versions warmed through |
| Soft Blue Cheeses | Moist texture makes it easier for bacteria to grow | Crumbly hard cheese or pasteurised cream cheese |
| Raw Or Lightly Cooked Eggs | Risk of Salmonella, especially in homemade dishes | Eggs cooked until both white and yolk are firm |
| Raw Fish, Sushi With Raw Fish, And Raw Shellfish | May contain parasites and germs that upset pregnancy | Cooked sushi rolls, grilled fish, and fully cooked shellfish |
| Refrigerated Smoked Seafood (Unless Cooked) | Linked with Listeria when eaten straight from the packet | Baked smoked salmon dishes heated until steaming |
| Pre Packaged Salads And Raw Sprouts | Leaves and sprouts can carry germs deep in tiny folds | Freshly washed salad made at home and cooked sprouts |
| Unwashed Fruit, Vegetables, And Fresh Herbs | Can carry soil, pesticides, and tiny parasites | Wash under running water and peel where helpful |
| Unpasteurised Juice Or Cider | May hold harmful bacteria if not heat treated | Pasteurised juices and homemade smoothies from washed produce |
| High Mercury Fish Such As Shark Or Swordfish | Mercury can affect a baby’s growing brain and nerves | Low mercury fish such as salmon, cod, or sardines |
| Alcohol In Any Form | No known safe amount during pregnancy | Mocktails, sparkling water, or alcohol free beer and wine |
Raw And Undercooked Meat
Steaks, burgers, kebabs, and poultry need firm, cooked centres during pregnancy. Raw or pink meat can carry Toxoplasma and other germs that lead to severe illness, so cook meat until there is no pink left in the centre and juices run clear, and send food back in restaurants if it arrives undercooked.
Deli Meats, Pâté, And Liver Products
Cold cuts, ready sliced ham, and chilled hot dogs sit in a higher risk group because of Listeria. Heating these meats until steaming just before serving cuts that risk sharply, and liver and liver based spreads add another worry, as they contain large amounts of vitamin A that can affect fetal development.
Unpasteurised Dairy And Soft Cheeses
Cheeses made from unpasteurised milk and soft mould ripened cheeses such as brie and camembert can carry Listeria, a germ linked with miscarriage, stillbirth, and severe illness in newborns. Heating these cheeses until steaming kills the germ, while hard cheeses, yogurt, and milk labelled pasteurised sit in a lower risk group.
Raw Eggs, Sprouts, And Salad Greens
Raw and runny eggs can contain Salmonella, so eggs are safest when both the white and yolk are firm and dishes such as homemade mayonnaise or mousse that use raw eggs stay off the menu. Sprouts such as alfalfa, mung bean, and radish grow in warm trays where germs thrive, so many pregnancy leaflets say to avoid raw sprouts completely and only eat them cooked, and salad leaves from bags or boxes need a thorough rinse under running water.
Alcohol And Unregulated Herbal Products
Health agencies across the world agree that alcohol has no safe level in pregnancy, and even small amounts can raise the chance of miscarriage, stillbirth, and lifelong learning and behaviour problems. Herbal teas and supplements may feel gentle, yet some herbs affect the uterus or blood clotting, so stick with blends cleared by your midwife or doctor and avoid large doses of pills or powders sold as cures or cleanses.
Pregnancy Do Not Eat List And Safer Swaps
A do not eat list can look strict on paper, yet with a little planning you can still enjoy varied, satisfying meals while keeping higher risk foods cooked, stored, or served in safer ways. Health organisations such as the CDC guidance on safer food choices for pregnant women group foods by their level of risk, and using that same structure at home makes menu planning less confusing.
When You Crave Sushi Or Raw Seafood
If you miss sushi, choose rolls made with cooked fish, prawns, egg, or vegetables. Many sushi bars mark these options clearly. Tempura prawn rolls, grilled eel on rice, or veggie maki keep the sushi feel without the raw fish risk, and seafood platters still work well with baked, grilled, or steamed options served piping hot.
When You Fancy A Runny Yolk Or Soft Cheese
Soft poached eggs and gooey cheeses sit on many do not eat lists in early pregnancy, yet you can still get close to that texture. Scrambled eggs cooked just past runny and topped with grated hard cheese give a similar comfort, baked brie style cheeses made from pasteurised milk and served hot add that familiar flavour too, and a quick label check for the word pasteurised or a country specific egg quality mark helps you pick safer options.
When You Want Deli Sandwiches
Deli counters and sandwich shops can stay part of life with a few tweaks. Ask for meats such as turkey, ham, or roast beef to be heated until steaming hot, or pick grilled chicken, hot roast beef, or falafel fillings instead. Add salad that looks freshly prepared and skip anything that has sat at room temperature for long stretches, and at home keep sliced meat cold and only heat what you plan to eat straight away.
Fish, Mercury, And Safe Weekly Portions
Fish brings protein, iodine, and omega 3 fats for you and your baby, yet some species contain enough mercury to outweigh those gains. Health agencies such as the FDA advice about eating fish recommend pregnant people eat 8 to 12 ounces of low mercury fish per week and avoid a short list of larger predatory species.
| Fish Type | Risk Band | Simple Guide |
|---|---|---|
| Salmon, Sardines, Trout, Pollock | Low Mercury | Eat two to three modest portions per week |
| Shrimp, Crab, Cod, Haddock | Low Mercury | Good regular choices for meals and snacks |
| Canned Light Tuna (Skipjack) | Low To Medium | Include in one or two sandwiches or salads per week |
| Canned Albacore Or Yellowfin Tuna | Medium | Limit to one small portion during the week |
| Shark, Swordfish, King Mackerel, Marlin | High Mercury | Avoid completely during pregnancy |
| Tilefish From Gulf Of Mexico, Bigeye Tuna | High Mercury | Skip until after pregnancy and breastfeeding |
| Local Catch With Unknown Mercury | Unclear | Check local advisories before eating |
Portion size matters as much as fish type. In many national guides a portion for an adult is around 4 ounces of cooked fish, which looks close to the size of your palm.
Everyday Food Safety Habits During Pregnancy
Day to day food handling habits at home work alongside any written do not eat list. Germs grow fastest between fridge temperature and hot serving temperature, and they spread easily from raw meat or unwashed produce to ready food.
Fridge, Freezer, And Leftover Rules
Keep your fridge at or just below four degrees Celsius and your freezer at or below minus eighteen. Store raw meat, poultry, and fish in sealed containers on the lowest shelf so juices cannot drip onto ready foods, cool leftovers quickly in shallow containers, move them into the fridge within two hours, and reheat meals until steaming hot throughout.
Cross Contamination And Hand Washing
Use separate chopping boards for raw meat and ready foods such as bread, cheese, or salad. Wash knives, boards, and countertops in hot soapy water after preparing raw meat, eggs, or fish, then dry them with a clean towel or air dry them. Wash your hands with warm water and soap before cooking, after handling raw meat and eggs, after changing nappies, and after touching pets.
Building A Balanced Plate Around The Do Not Eat List
A list of foods to avoid can feel long, yet whole grains, beans, lentils, nuts, seeds, fruit, vegetables, dairy, eggs cooked through, and safe fish choices still leave plenty of meals on the table.
Your own health history, weight, and pregnancy stage shape how much you need of each food group, so bring your usual meals and this do not eat list pregnant question set to your next appointment and talk them through with your care team during your checkups.
Quick Recap Of Pregnancy Food Red Flags
- Skip raw or undercooked meat, poultry, fish, and eggs.
- Avoid unpasteurised milk, soft mould ripened cheeses, and soft blue cheeses unless cooked until steaming hot.
- Heat deli meats and hot dogs until steaming or choose other fillings.
- Leave raw sprouts, pre packed salads, and unwashed produce off the plate.
- Choose low mercury fish in modest portions and avoid large predatory species.
- Keep alcohol completely off your drink list during pregnancy.