What to Eat & What to Avoid When You’re Pregnant

Finding out you’re pregnant can make even a simple trip to the grocery store feel more complicated.

Can you still drink coffee? What fish are safe? Is cheese okay? What about deli meat?

The good news is that you do not need a perfect diet or a completely new meal plan overnight. A few smart choices can help support your health and your baby’s development while lowering the risk of foodborne illness.

At Obria Medical Clinics, we believe women deserve care that supports the whole person. Our team can help you understand nutrition, prenatal health, and the changes that come with pregnancy in a supportive and confidential setting.

Schedule a Free Pregnancy Appointment

Why Does Nutrition Matter During Pregnancy?

Your body is working hard during pregnancy.

Healthy foods provide nutrients that help support your baby’s growth while also helping your body manage the changes of pregnancy.

The goal is not to “eat for two” by doubling your food intake. The American College of Obstetricians and Gynecologists (ACOG) recommends focusing instead on eating a variety of nutritious foods from the major food groups.

Important nutrients during pregnancy include:

A prenatal vitamin can help fill nutritional gaps, but it works best alongside a balanced diet.

What Foods Should You Eat During Pregnancy?

1. Fruits and Vegetables

Fruits and vegetables provide vitamins, minerals, fiber, and water.

Good choices include:

Dark leafy greens, citrus fruits, and beans can also provide folate, an important nutrient during early pregnancy.

Wash fresh fruits and vegetables thoroughly before eating them. Pregnant women have a higher risk of illness from certain foodborne germs, so food safety matters more during pregnancy.

2. Whole Grains

Whole grains provide energy, fiber, and important vitamins and minerals.

Try foods such as:

• Oatmeal
• Brown rice
• Whole-grain bread
• Whole-grain pasta
• Fortified cereal

Fortified grains can also provide folic acid and iron.

3. Lean Protein

Protein helps support growth and development during pregnancy.

Good options include:

If you follow a vegetarian or vegan diet, talk with your healthcare provider about nutrients such as iron, vitamin B12, protein, and calcium.

4. Pasteurized Dairy

Milk, yogurt, and cheese can provide protein and calcium.

Look for products made with pasteurized milk.

Safer options include pasteurized:

The CDC recommends avoiding unpasteurized milk and dairy because they may contain harmful germs such as Listeria.

5. Lower-Mercury Fish

Fish can be an important part of a healthy pregnancy diet.

It provides protein and nutrients such as omega-3 fatty acids, iodine, iron, and vitamin D.

The FDA recommends that pregnant women eat 8 to 12 ounces, or about 2 to 3 servings, of lower-mercury fish each week.

Examples include:

What Foods Should You Avoid During Pregnancy?

Some foods carry a higher risk of bacteria, parasites, or mercury.

1. Raw or Undercooked Meat

Avoid raw or undercooked:

• Beef
• Pork
• Poultry
• Seafood

Cook meat thoroughly to a safe internal temperature before eating it. Undercooked foods may contain harmful germs that can cause foodborne illness.

2. Raw Fish and Shellfish

Avoid sushi, sashimi, ceviche, raw oysters, raw clams, and similar foods during pregnancy.

Choose fully cooked seafood instead.

3. High-Mercury Fish

Some large fish contain higher levels of mercury, which can affect a developing nervous system.

The FDA recommends avoiding fish such as:

You do not need to avoid fish completely. The goal is to choose lower-mercury options instead.

4. Unpasteurized Milk and Cheese

Avoid raw milk and foods made with unpasteurized milk.

Some soft cheeses can be safe when made with pasteurized milk, but the label matters. Current CDC guidance also recommends extra caution with some fresh soft cheeses, including queso fresco-type cheeses.

5. Raw or Runny Eggs

Raw eggs may contain harmful bacteria.

Avoid foods made with raw or undercooked eggs unless they are prepared with pasteurized eggs.  

Examples may include:

• Raw cookie dough
• Homemade Caesar dressing
• Homemade eggnog
• Some homemade desserts

Cook eggs until the whites and yolks are firm.

6. Unwashed Produce and Raw Sprouts

Wash fruits and vegetables thoroughly before eating them.

The CDC also recommends avoiding raw or undercooked sprouts, such as alfalfa or bean sprouts, during pregnancy. Cooking sprouts until steaming hot lowers the risk.

7. Processed Meats

Processed meats need extra care during pregnancy because some may carry Listeria, which can cause serious illness.

Deli meat, cold cuts, hot dogs, and fermented or dry sausages are safer when heated to 165°F or until steaming hot before eating. Avoid refrigerated pâté and meat spreads during pregnancy. Shelf-stable versions are generally a safer choice.

Processed meats are also often high in sodium and saturated fat and may contain preservatives such as nitrates. Eating too much processed meat may increase long-term health risks, so you should limit it and choose fresher protein options when you can.

Pregnancy Food Choices: Safer Swaps

Instead of	Choose	Why
Raw sushi	Cooked sushi or cooked seafood	Lowers the risk of bacteria and parasites
Rare steak	Fully cooked meat	Reduces foodborne illness risk
Raw milk	Pasteurized milk	Reduces exposure to harmful germs
Cold deli meat	Deli meat heated to 165°F or steaming hot	Helps reduce Listeria risk
High-mercury fish	Salmon, shrimp, pollock, or canned light tuna	Provides nutrients with less mercury
Raw eggs	Fully cooked or pasteurized eggs	Reduces salmonella risk
Raw sprouts	Sprouts cooked until steaming	Reduces bacterial risk

Can You Drink Coffee While Pregnant?

You may not need to give up coffee completely.

ACOG recommends keeping caffeine intake below 200 milligrams per day during pregnancy. That is roughly the amount in one 12-ounce cup of coffee, although caffeine levels can vary.

Remember that caffeine can also come from:

• Tea
• Soda
• Energy drinks
• Chocolate
• Some medications

Check labels and consider your total intake throughout the day.

Can You Drink Alcohol During Pregnancy?

The safest choice is to avoid alcohol completely.

The CDC states that there is no known safe amount of alcohol and no safe time to drink during pregnancy. This includes beer, wine, and liquor.

If you drank alcohol before finding out you were pregnant, stop once you know and talk with your healthcare provider if you have concerns.

Do You Really Need to “Eat for Two”?

No. Being pregnant does not mean you need twice as much food.

ACOG recommends focusing on food quality rather than simply increasing portions.

Your calorie needs can change as pregnancy progresses, but the right amount depends on factors such as your health, activity level, weight, and stage of pregnancy.

Your medical provider can help you understand what is appropriate for you.

What If Morning Sickness Makes Eating Difficult?

Early pregnancy nausea can make even your favorite foods hard to tolerate.

Try:

• Eating smaller meals more often
• Keeping crackers or dry toast nearby
• Avoiding an empty stomach
• Choosing bland foods when needed
• Drinking fluids throughout the day
• Adding small amounts of protein when possible

ACOG recommends small, frequent meals and foods that you can tolerate and keep down. During difficult days, focus on what you can manage rather than trying to follow a perfect menu.

If you cannot keep food or fluids down, contact your healthcare provider.

What if I ate something on the avoid list before I knew I was pregnant?

Try not to panic. Eating a higher-risk food does not mean something will automatically go wrong. If you become ill, develop a fever, or are concerned about a specific exposure, contact your healthcare provider.

A Few Food Safety Habits Go a Long Way

Pregnancy increases the risk of getting sick from some foodborne germs. For example, the CDC reports that pregnant women are about 10 times more likely to get a Listeria infection than other people.

Simple food safety habits can help:

• Wash your hands before preparing food
• Rinse fruits and vegetables
• Keep raw meat away from ready-to-eat food
• Cook foods thoroughly
• Refrigerate leftovers promptly
• Check expiration dates
• Keep your refrigerator cold

The CDC summarizes the basics as clean, separate, cook, and chill.

Feel Confident About Your Pregnancy Care

Pregnancy can bring a lot of new information, and nutrition is only one part of caring for yourself.

You do not have to memorize every food rule or figure everything out on your own.

At Obria Medical Clinic, our team provides compassionate women’s health and pregnancy care in a confidential setting. We can help answer your questions about nutrition, prenatal health, pregnancy symptoms, and what to expect as your pregnancy progresses.

Schedule a Free Pregnancy Appointment