Pregnancy is a time of incredible change—and while nourishing your body with the right foods is important, knowing what to avoid is just as crucial. Some foods and lifestyle habits that are harmless (or even healthy) when you’re not pregnant can pose risks to your growing baby. Here’s a guide to what you should skip for a safe and healthy pregnancy.
1. High-Mercury Fish
Why: Mercury can harm your baby’s developing brain and nervous system.
Avoid: Shark, swordfish, king mackerel, and tilefish.
Safe alternatives: Salmon, sardines, trout, and shrimp (2–3 servings/week).
2. Raw or Undercooked Seafood, Eggs, and Meat
Why: These can carry harmful bacteria like Listeria, Salmonella, and E. coli, leading to foodborne illness.
Avoid: Raw sushi, rare meats, undercooked eggs (like runny yolks).
Tip: Cook meat to safe temperatures and use pasteurized eggs.
3. Unpasteurized Dairy and Juices
Why: May contain dangerous bacteria that can lead to infections.
Avoid: Raw milk, some soft cheeses (like brie or feta if unpasteurized), and fresh-squeezed juices from unknown sources.
Safe bet: Always check labels for “pasteurized.”
4. Deli Meats and Hot Dogs (Unless Heated)
Why: Can carry Listeria unless thoroughly heated until steaming.
Tip: If you’re craving a sandwich, heat deli meat or hot dogs until piping hot.
5. Excess Caffeine
Why: High doses have been linked to miscarriage and low birth weight.
Limit: Keep caffeine under 200 mg per day (about one 12 oz cup of coffee).
Also found in: Tea, soda, energy drinks, and even chocolate.
6. Alcohol
Why: No safe level is known—alcohol can cause fetal alcohol spectrum disorders (FASDs).
Rule: Avoid completely during pregnancy.
7. Smoking and Recreational Drugs
Why: Increase risks of premature birth, low birth weight, and developmental problems.
If you need support: Talk to your healthcare provider about safe ways to quit.
8. Certain Herbal Teas and Supplements
Why: Natural doesn’t always mean safe—some herbs can trigger contractions or interfere with development.
Avoid: Pennyroyal, licorice root, and excessive consumption of herbal teas not approved by your doctor.
Bonus: Lifestyle Habits to Skip
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Hot tubs and saunas: Risk overheating, which can harm the fetus.
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Heavy lifting or high-impact workouts: May strain your body—stick to prenatal-approved activities.
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Over-the-counter meds: Always consult your doctor before taking anything, even common painkillers.
