Foods Not To Eat While Pregnant | Safer Plates, Less Guesswork

Pregnancy can make everyday food choices feel loaded. You’re still hungry, still busy, still trying to eat well. The twist is that some foods carry a higher chance of germs or contaminants that can hit harder during pregnancy.

This isn’t about fear. It’s about knowing which items get a “not right now” label, what to swap in, and how to handle the foods you still can enjoy. You’ll walk away with clear do-this-not-that choices you can use at the store, at a restaurant, and in your own kitchen.

Why Certain Foods Get A Red Flag During Pregnancy

Your immune system changes in pregnancy. That’s normal. It also means some infections are more likely to take hold or cause harsher symptoms. Foodborne germs like Listeria, Salmonella, E. coli, and parasites can ride in on foods that seem harmless on a regular day.

Most “avoid” lists come down to three patterns:

• Foods served raw or undercooked where heat hasn’t had a chance to kill germs.
• Ready-to-eat chilled foods that may sit cold for days, giving Listeria a chance to grow.
• Foods made with unpasteurized ingredients where pasteurization hasn’t knocked down bacteria.

If you’re thinking, “So what can I still eat?” A lot. The aim is to avoid a short list of higher-risk items, not to strip your plate bare.

Foods Not To Eat While Pregnant For Safer Meals

Raw Or Undercooked Meat, Poultry, And Seafood

Anything raw or pink-in-the-middle can carry bacteria or parasites. That includes rare burgers, undercooked chicken, and raw seafood.

Watch for these common trouble spots:

• Rare or “medium-rare” burgers (ground meat needs a higher temp than steaks)
• Undercooked chicken or turkey (no “just a little pink”)
• Raw fish dishes like sushi with raw fillings, sashimi, ceviche, or raw oysters

Good news: you don’t have to quit seafood. Cooked fish and cooked shellfish are on the table. If you like sushi, look for rolls with cooked shrimp, cooked crab, eel, or veggie fillings.

Unpasteurized Milk, Soft Cheeses, And Some Dairy

Unpasteurized (“raw”) milk and foods made from it can carry Listeria and other bacteria. The label matters more than the cheese style. A soft cheese made with pasteurized milk can be fine, while a fancy imported soft cheese made with raw milk is one to skip.

Skip these unless the label clearly says “pasteurized”:

• Raw milk and raw-milk yogurt
• Soft cheeses made with unpasteurized milk (common examples include some feta, Brie, Camembert, queso fresco, queso blanco)
• Chilled smoked seafood dips made from unpasteurized ingredients

If you’re buying cheese at a deli counter, ask. If you can’t confirm pasteurization, choose a pasteurized hard cheese, pasteurized shredded cheese, or pasteurized cream cheese from a sealed package.

The FDA food safety booklet for pregnancy lays out which dairy items raise the most concern and why.

Deli Meats, Cold Cuts, Hot Dogs, And Refrigerated Pâté

These are classic Listeria risk foods because they’re ready-to-eat and chilled. Listeria can grow at refrigerator temps, which is unusual for bacteria.

That doesn’t mean you can never eat them. It means you should reheat them until steaming hot before eating. That includes deli turkey, ham, bologna, hot dogs, and similar items.

The CDC safer food choices for pregnant people page breaks down riskier deli items and safer ways to eat them.

Raw Eggs And Foods Made With Raw Eggs

Raw eggs can carry Salmonella. That risk pops up in foods like homemade Caesar dressing, eggnog, mousse, tiramisu, cookie dough, and some homemade mayo.

Safer moves:

• Pick store-bought versions made with pasteurized eggs.
• Cook eggs until whites and yolks are firm.
• If a recipe needs raw egg, use pasteurized liquid egg products.

If you’re in the UK, egg safety can differ due to vaccination programs and labeling rules, so local guidance matters. The NHS foods to avoid in pregnancy page spells out what’s treated as safe there and what’s still a skip.

Raw Sprouts And Some Packaged Produce

Raw sprouts (alfalfa, clover, mung bean, radish) can carry bacteria from the seed stage, and rinsing won’t reliably remove it. If you love sprouts, eat them cooked in a stir-fry or soup.

Produce is still worth eating. The trick is handling:

• Wash hands before and after handling raw produce.
• Rinse fruits and vegetables under running water.
• Scrub firm produce like melons and cucumbers.
• Keep cut fruit chilled and don’t leave it out for long stretches.

High-Mercury Fish And Fish With Special Limits

Fish can be a strong source of protein and omega-3s. Some fish also carry more mercury, which you’ll want to keep low during pregnancy.

Fish that are commonly flagged for higher mercury include shark, swordfish, king mackerel, and tilefish. Some regions also place limits on tuna types and serving frequency.

When you’re choosing fish, local advisories and national recommendations can help you pick lower-mercury options more often. If you want a one-stop, government-run reference point in the US, start with the FDA’s pregnancy-focused fish advice inside its broader materials on food safety and pregnancy.

High-Risk Foods And Safer Swaps At A Glance

This table isn’t meant to scare you off meals you love. It’s a quick filter for grocery aisles and menus: if you see a high-risk item, you’ll also see a practical swap.

Food To Skip Right Now	Why It Can Be Risky	Safer Choice
Raw milk or raw-milk yogurt	Can carry Listeria and other bacteria	Pasteurized milk, yogurt, kefir
Soft cheese without a pasteurized label	Higher Listeria risk if unpasteurized	Pasteurized versions or hard cheeses
Unheated deli meats and cold cuts	Listeria can grow at fridge temps	Heat until steaming, or choose freshly cooked meat
Refrigerated pâté or meat spreads	Higher chance of Listeria in chilled spreads	Shelf-stable canned pâté (refrigerate after opening) or cooked protein
Raw fish (sashimi), ceviche, raw oysters	Parasites and bacteria aren’t killed without heat	Cooked fish, cooked shellfish, veggie rolls
Undercooked eggs or raw-egg dressings	Salmonella risk	Fully cooked eggs; pasteurized egg products
Raw sprouts	Seeds can carry bacteria that survive rinsing	Cooked sprouts, or crunchy veg like cucumber
Rare burgers or undercooked ground meat	Germs can be mixed through ground meat	Cook to a safe internal temp
Unwashed cut fruit or deli fruit trays	Handling and chilling time can raise germ risk	Whole fruit you wash and cut at home
High-mercury fish (like shark, swordfish)	Mercury intake can rise fast with these fish	Lower-mercury fish more often

Restaurant And Takeout Choices That Stay Simple

Eating out can still be easy. A few habits cut risk without turning dinner into an interrogation.

Pick Dishes That Come Out Steaming

Heat is your friend. Choose meals that are cooked to order and served hot: stir-fries, baked pasta, grilled chicken, soups, curries, roasted vegetables. Skip raw bars and “cold case” items that sit chilled for long periods.

Watch Cold Sandwiches And Deli Counters

If the meal is a cold deli sandwich, ask for the meat to be heated until steaming hot. Many places will do it. If that’s not an option, choose a sandwich built around freshly cooked fillings like grilled chicken, roasted vegetables, or a hot omelet.

Be Picky With Salad Bars

Salad bars can be fine when they’re well maintained, yet they also involve lots of handling and long display time. If you’re unsure, order a made-to-order salad from the kitchen, or pick cooked vegetables as your side.

Kitchen Habits That Lower Risk Without Extra Drama

You don’t need a lab setup to eat safely. A few home habits cover most of what matters.

Use A Food Thermometer For Meat And Fish

Color isn’t a reliable signal, even for experienced cooks. A small thermometer ends the guesswork. Check the thickest part of the food and follow safe internal temperature targets.

Keep Cold Foods Cold

Refrigerate leftovers soon after eating. Keep your fridge cold, clean spills quickly, and don’t let ready-to-eat chilled foods sit on the counter while you snack and chat.

Separate Raw And Ready-To-Eat Foods

Use one cutting board for raw meat and another for produce and bread, or wash well between tasks. Wash hands with soap and water after handling raw meat, eggs, or seafood.

Safe Internal Temperatures To Keep On Your Phone

These are widely used targets for home cooking. Pair them with a thermometer and you’ll dodge most undercooking issues.

Food	Safe Internal Temp	Notes
Poultry (chicken, turkey), stuffing	165°F / 74°C	Check thickest part; juices should run clear
Ground meats (beef, pork, lamb)	160°F / 71°C	Applies to burgers and meatballs
Beef, pork, lamb steaks/chops/roasts	145°F / 63°C	Rest time matters; follow the chart notes
Fish	145°F / 63°C	Flesh should be opaque and flake easily
Leftovers and casseroles	165°F / 74°C	Reheat until hot all the way through
Reheated deli meats	165°F / 74°C	Heat until steaming hot, then let cool if you want

For an official reference you can bookmark, the USDA FSIS safe temperature chart lists safe minimum internal temperatures across common foods.

Common Questions People Ask At The Store

Is “Pasteurized” Always Listed?

Often it’s on the package, near the ingredients, or on the nutrition panel area. If you’re buying from a deli counter, signage varies. If you can’t confirm pasteurization for a soft cheese, choose a pasteurized hard cheese or a sealed product labeled pasteurized.

What About Smoked Seafood?

Chilled smoked seafood (the kind kept in the refrigerator section) is commonly treated as higher risk unless it’s in a cooked dish. Shelf-stable canned smoked seafood is a different product category and is often treated as lower risk.

Do I Need To Avoid All Fish?

No. The focus is on fish selection and serving patterns, not cutting fish out. Pick lower-mercury fish more often, and avoid fish that are widely listed as high in mercury. If you fish locally, check local advisories for your area.

If You Ate Something On The “Avoid” List

It happens. Many people learn these lists after they’ve already eaten a cold deli sandwich or a bite of cookie dough. One exposure doesn’t mean you’ll get sick.

Pay attention to how you feel. If you get symptoms like fever, vomiting, diarrhea, or feel unwell in a way that worries you, reach out to a licensed clinician. Listeria can present like a flu-like illness with fever and aches, and it’s one reason deli meats and unpasteurized dairy get singled out in pregnancy materials from public health agencies.

A Quick Shopping Pattern That Keeps Meals Easy

If you want a simple way to shop without memorizing long lists, stick to this pattern:

• Choose pasteurized dairy and check labels on soft cheeses.
• Buy proteins you’ll cook at home or pick hot, freshly cooked options when eating out.
• Skip raw sprouts and wash produce at home.
• Pick fish thoughtfully and keep high-mercury fish off the menu.
• Use a thermometer so “done” is a number, not a guess.

That’s it. No drama. Just a tighter filter on higher-risk foods until pregnancy is over.