Foods to avoid when pregnant

‘During pregnancy, your body is doing an incredible job of growing and nurturing new life’, says our expert nutritionist, Zenia.  ‘Your immune system begins to subtly adjust, which can make you more vulnerable to foodborne illnesses. Even mild infections that an average adult can fight off can pose a risk to your baby’s development. Knowing exactly why certain foods are off-limits makes it easier to stick to a healthy, baby-friendly diet.’

Things to consider include:

Heightened sensitivity: ’Pregnancy can heighten your senses, making you more aware of off-tastes or odd smells’, says Zenia. ‘While this can help you detect spoiled foods early, it also means you might find yourself unusually sensitive to smells or flavours you never noticed before.’

Protecting your baby’s development: ’Harmful bacteria or high levels of toxins in certain foods can affect foetal health, so being selective in your diet is a direct line of defence for your growing baby.’ This is why some deli meats, cheese, certain types of seafood and other foods and beverages, like alcohol, are just some of the foods to stay away from during pregnancy.

A rich source of omega-3, seafood items such as mussels and clams, prawns, squid, oysters and crab can all be enjoyed during your pregnancy. However, they shouldn’t be eaten raw; they should be thoroughly cooked and steaming hot before you tuck in. This is because they can contain viruses, toxins and harmful bacteria such as salmonella, which can make you feel very unwell².

If you’re a fan of eating fish, then you’re also in luck, as the NHS and the HSE state that you should try to eat at least two portions each week, including one portion of oily fish such as mackerel or salmon^{1, 3}.

‘Shark, swordfish, king mackerel and tilefish are on the list of foods to avoid during pregnancy’, advises Zenia. ’This is because they tend to contain higher levels of mercury.’

She goes on to say that you should also limit your tuna intake (especially albacore) for the same reason, with the NHS advising that you eat no more than two tuna steaks or four medium-size tins per week⁴; ‘Safer alternatives include salmon, cod, haddock, sardines, herring, and trout. These are all great fish choices that are lower in mercury and high in beneficial omega-3 fatty acids which support foetal brain development.’

You’re advised to avoid eating more than two portions of oily fish per week, as these can contain pollutants that can harm your unborn baby¹.

Marlin is also another fish to avoid eating altogether during your pregnancy, and raw shellfish and smoked or cured fish should also be avoided unless it’s been thoroughly cooked through⁴.

Unpasteurised soft and blue cheese - including Brie, Camembert or veined blue cheeses - should be avoided during pregnancy unless thoroughly cooked and piping hot⁴. ‘You should also avoid certain artisanal cheeses unless they’re clearly labelled as pasteurised’, says Zenia, ‘and steer clear of raw milk and unpasteurised yoghurt or cream.’

Find out more about eating dairy and cheese during pregnancy.

Meat that’s rare or undercooked should be avoided, meaning you’ll need to leave that rare steak and pink-in-the-middle burgers until your baby arrives. ‘This is because undercooked meats can harbour E. coli, Salmonella, and Toxoplasma gondii’, says Zenia. ‘While these bacteria and parasites can cause unpleasant symptoms in most healthy adults, they can be far more serious during pregnancy.’

Zenia’s top tip? ‘If you’re unsure, use a meat thermometer. Each type of meat has a safe internal temperature (e.g., 75°C/165°F for poultry). Always go by the numbers, not just by the look of the meat.’

Liver and all liver products are firmly on the list of what not to eat when pregnant. They contain high levels of vitamin A. Whilst vitamin A is important during your pregnancy, too much can harm your growing baby⁵.

From your morning cup of coffee to the odd sweet treat, look at some of the other foods you should keep to a minimum during your pregnancy. 

Some fats are essential for the growth and development of your baby - omega-3 fatty acids are a good example, and you can learn more about the importance of these here. Others, however, can negatively affect your health and lead to unnecessary weight gain during your pregnancy.

Saturated fat can increase the level of cholesterol in your blood, which is linked to an increased risk of heart disease¹¹,  and there’s a tendency to consume too many saturated fats and not enough of the healthier types. 

In the UK, guidelines state that ideally, no more than 35% of your daily calorie intake should come from fat . The average male should consume no more than 30g of saturated fat each day, with that figure being 20g for an average woman¹¹.    

Foods that contain high levels of saturated fat include¹¹: 

• Fatty cuts of meat.
• Full-fat dairy foods. 
• Cakes. 
• Biscuits. 
• Crisps. 
• Cream and ice cream. 

Trans-fats are artificially created fats used in the manufacture of foods to increase their shelf life and flavour stability. Small amounts of trans-fats are found naturally in meat and dairy products, as well as in products containing hydrogenated vegetable oil. 

Trans-fats can also raise cholesterol levels, which increases the risk of heart disease. As such, it’s always a good idea to check food labels for the ingredients so that you can manage the amount that you’re consuming¹².