Foods to avoid during pregnancy

Dairy and eggs

Why should I avoid certain cheeses while pregnant?

Some cheeses can contain a bacterium called listeria. Although infection with listeria (listeriosis) is rare, it can cause miscarriage and stillbirth – so it's just not worth taking the risk.

Some cheeses – including hard cheeses like cheddar – are fine for pregnant women. Many soft cheeses made from pasteurised milk, such as mozzarella, feta, halloumi, paneer, ricotta, mascarpone and goat's cheese without a white rind, are also safe to eat. However, mould-ripened soft cheeses (such as brie and camembert) and soft blue cheeses should only be eaten if they've been cooked until they're steaming hot.

Find out which cheeses you should avoid during pregnancy.

Milk

It is safe to drink milk during pregnancy – as long as it is pasteurised (and the calcium you'll get is important for keeping you and baby healthy). However, unpasteurised milk is not safe because it could contain bacteria.

This is also the case for sheep's milk and goat's milk – so make sure to check the label – and any dairy consumed when you're pregnant.

Yoghurt and ice cream

As long as they've been made with pasteurised milk, yoghurt is also fine, along with shop-bought cream and ice cream. If you're making your own ice cream, you can also use British Lion or Laid in Britain eggs, which are considered safe to eat raw or lightly cooked during pregnancy (see below).

Eggs

Advice used to be to avoid all runny or uncooked eggs and any products containing them (including mayonnaise) but the latest advice suggests eggs produced in the UK adhering to the British Lion Code or the Laid in Britain scheme (even raw or lightly cooked) are safe to eat during pregnancy. If eggs don't carry one of these marks, or if you're eating duck, goose or quail eggs, make sure they're cooked until both the white and yolk are solid.

Find out how you can eat eggs safely during pregnancy.

Meat and fish

Can I eat meat during pregnancy?

In short, yes - but there are a few exceptions.

Make sure poultry, pork and processed meats are cooked all the way through, and don't eat anything raw or underdone. Whole cuts of beef and lamb, such as steaks and cutlets, are safe to eat as long as they're cooked thoroughly on the outside.

Liver and liver products need to be avoided completely because they contain high levels of vitamin A, which can harm your baby's development. Meat and vegetable pâté should be kept chilled and eaten before their use-by date, as they can carry a risk of listeria if not stored safely.

Get more info on cooking and eating meat safely when you're pregnant.

Can I eat fish and shellfish while pregnant?

Generally speaking fish is good for you and helps your baby's development, so do include it in your pregnancy diet. However, there are some varieties of fish and seafood you need to avoid.

Any fish which contains high levels of mercury – marlin, swordfish and shark – are a bad idea, as mercury can affect your baby's developing nervous system. Limit your consumption of oily fish (such as mackerel, salmon and sardines) to no more than two portions per week.

You should also limit tuna to no more than four cans (around 140g each when drained) or two fresh tuna steaks (around 140g cooked or 170g raw each) per week.

White fish is fine to eat during pregnancy. Cooked shellfish is also safe, but if you're buying ready-to-eat cooked prawns or other shellfish to eat cold, it's safest to reheat them until they're steaming hot before eating.

Food Standards Agency guidance advises pregnant women to avoid eating cold-smoked or cured fish (including smoked salmon, gravadlax and cold-smoked trout) unless it has been cooked until steaming hot because of the risk of listeriosis.

If you're eating sushi, avoid sushi made with raw fish or raw shellfish. Sushi made with cooked fish or vegetables is fine.

Listeriosis infection can cause stillbirth or miscarriage in pregnancy, and sepsis or meningitis in newborn babies.

Caffeine and alcohol

Can I have caffeine during pregnancy?

There's no need to go cold turkey with caffeine while you're pregnant, but if you're a serious coffee drinker or Diet Coke addict, you'll want to cut down your intake to 200mg a day – which amounts to about one Americano and a small bar of chocolate (yes, there's caffeine in chocolate – sorry).

Too much caffeine can cause your baby to have a low birth weight and may cause miscarriage, so you'll need to think about your diet and where you can make changes.

Remember that caffeine is also in tea (including some herbal and green teas), some foods, and some cold and flu remedies – it's worth talking to your doctor before taking them.

Can I drink alcohol while I'm pregnant?

Current NHS advice is that the safest approach is not to drink alcohol throughout pregnancy.

Alcohol crosses the placenta, and your baby's developing liver isn't able to process it as quickly as yours, which can increase the risk of miscarriage and low birthweight. Heavy drinking can also lead to foetal alcohol spectrum disorder (FASD), which can cause lifelong problems for your baby.

If you continued drinking alcohol before knowing you were pregnant, or have indulged in the occasional glass of vino while pregnant, try not to worry too much – but do be aware of the potential risks and put off that boozy night out till after your baby is born (you'll certainly have earned it!).

Soil

Unless you have a bad case of pica, it's doubtful you are going to be eating handfuls of earth, but make sure you wash fruit and vegetables thoroughly to remove any soil, which can contain bacteria that could make you unwell.

Toxoplasma is also found in cat poo (not that you should eat that even when you're not pregnant) so take care when cleaning Fluffy's litter tray, or – better still – get someone else to do it for the time being.

Vitamins and supplements

It's important to make sure you're eating well and getting the right nutrients while you're pregnant, but avoid high-dose multivitamin supplements, fish liver oil supplements, and any supplements containing vitamin A, which can affect your baby's development.

Do take folic acid though, especially in the first 12 weeks of pregnancy – it helps create new cells, which is important when you've got a tiny person growing inside of you.

Other foods on the 'safe for pregnancy' list

Can I eat peanuts in pregnancy?

The latest research says there is no clear evidence that eating or avoiding peanuts (or any other nuts or nut-based foods) during pregnancy affects whether your baby develops a nut allergy. So now you can get in a bag of dry-roasted while you're nursing your lime and soda. Hooray!

What about liquorice?

There's no recommendation to avoid liquorice sweets in moderation whilst you're pregnant – but avoid the herbal remedy liquorice root and herbal teas containing liquorice root, as these aren't considered safe during pregnancy.

Other tips for food safety in pregnancy

• Use a food thermometer when cooking meat or fish to ensure it's cooked all the way through.

• Keep ready-to-eat foods such as pre-packed sandwiches and salads refrigerated, and always eat them before the use-by date.

• If you're eating cured meats such as salami, chorizo, prosciutto or pepperoni, cook them until they're steaming hot before eating.

• Steer clear of buffet/picnic food that's been sitting out for longer than two hours.

• Reheat leftovers until steaming.

• Keep pre-cut fruit (such as melon) refrigerated and eat it before the use-by date.

• Peel fruit and veg (or wash them really well) and keep them refrigerated to avoid the risk of bacteria growing.