Eating for Two? Here’s What You Shouldn’t Eat While Pregnant

Pregnancy is a time when every bite you take has a direct impact on your growing baby. While eating for two doesn’t mean doubling your portion sizes, it does mean making smarter food choices. Knowing what to avoid can be just as important as knowing what to include. Certain foods, even those that seem harmless, can pose risks during pregnancy.

This guide will explore foods to avoid, explain why they are risky, and provide safer alternatives. We’ll also discuss how antenatal care and practices like antenatal yoga can complement a safe and nutritious pregnancy journey.

The Importance of a Safe Diet During Pregnancy

Your body undergoes significant changes during pregnancy, and your immune system is naturally suppressed to protect the baby. This makes you more vulnerable to foodborne illnesses and other dietary risks.

How Antenatal Care Supports Nutrition

Regular antenatal appointments help monitor your health and ensure your baby receives the nutrients needed for development. Healthcare providers can guide you on foods to avoid, recommend antenatal vitamins, and help you create a balanced diet plan.

Foods You Shouldn’t Eat While Pregnant

Below is a detailed list of foods to avoid during pregnancy, along with the reasons why and safer alternatives.

1. Raw or Undercooked Meats

Why They’re Dangerous

Raw or undercooked meats can carry bacteria like Listeria and Salmonella, as well as parasites such as Toxoplasma gondii. These can cause severe infections, potentially leading to miscarriage or stillbirth.

Safer Alternatives

Cook all meats to an internal temperature of at least 75°C.

Avoid rare or medium-rare steaks; opt for well-done cuts.

2. Unpasteurised Dairy Products

Why They’re Dangerous

Unpasteurised milk, soft cheeses like camembert and brie, and other unpasteurised dairy products can harbour Listeria monocytogenes, a bacterium that can cross the placenta and harm the baby.

Safer Alternatives

Use pasteurised dairy products, including hard cheeses like cheddar or parmesan.

Check labels to confirm pasteurisation.

3. High-Mercury Fish

Why They’re Dangerous

Fish such as swordfish, shark, and marlin contain high levels of mercury. Mercury can damage the developing brain and nervous system of your baby.

Safer Alternatives

Consume low-mercury fish like salmon, sardines, and trout.

Limit fish consumption to two portions per week, including one portion of oily fish (Source: NHS, 2023).

4. Raw Shellfish

Why They’re Dangerous

Raw or undercooked shellfish can harbour harmful bacteria, viruses, and parasites like Norovirus and Vibrio. These can lead to severe gastrointestinal illnesses.

Safer Alternatives

Fully cook all shellfish before eating.

Choose grilled or steamed options for added safety.

5. Liver and Liver Products

Why They’re Dangerous

Liver contains high levels of vitamin A, which can harm the baby’s development if consumed in excessive amounts.

Safer Alternatives

Avoid liver-based dishes like pâté.

Focus on other iron-rich foods like spinach, lentils, and lean meats.

6. Raw or Undercooked Eggs

Why They’re Dangerous

Raw eggs may be contaminated with Salmonella, which can lead to food poisoning, causing severe dehydration and complications.

Safer Alternatives

Use British Lion-marked eggs, which are safe to eat raw or partially cooked.

Ensure non-Lion-marked eggs are fully cooked, with both yolk and white firm.

7. Unwashed Fruits and Vegetables

Why They’re Dangerous

Unwashed produce can carry harmful bacteria like E. coli or parasites like Toxoplasma gondii, leading to severe infections.

Safer Alternatives

Wash all fruits and vegetables thoroughly under running water.

Peel fruits like apples or cucumbers if you’re concerned about pesticides.

8. Caffeine in Excess

Why It’s Dangerous

Excessive caffeine intake has been linked to an increased risk of miscarriage and low birth weight. Caffeine crosses the placenta, potentially affecting your baby’s heart rate.

Safer Alternatives

Limit caffeine to 200 mg per day (about one cup of coffee).

Opt for herbal teas like chamomile or peppermint.

9. Alcohol

Why It’s Dangerous

There is no safe amount of alcohol during pregnancy. Drinking alcohol can cause foetal alcohol spectrum disorders (FASDs), affecting your baby’s cognitive and physical development.

Safer Alternatives

Stick to non-alcoholic drinks like sparkling water with fruit or mocktails.

10. Energy Drinks

Why They’re Dangerous

Energy drinks often contain high levels of caffeine and other stimulants, which can increase the risk of preterm labour and low birth weight.

Safer Alternatives

Stay hydrated with water, coconut water, or pregnancy-safe herbal teas.

Complementary Practices for a Healthy Pregnancy

A balanced diet is just one part of maintaining a healthy pregnancy. Incorporating healthy lifestyle habits can further support your well-being.

1. Antenatal Yoga

Antenatal yoga helps improve flexibility, reduce stress, and enhance digestion. Regular practice can also alleviate common pregnancy discomforts, such as bloating and back pain.

2. Antenatal Massage

A prenatal massage promotes relaxation, reduces muscle tension, and improves circulation, indirectly supporting better digestion and nutrient absorption.

3. Attend Antenatal Classes

Antenatal classes near me provide a wealth of information about nutrition, exercise, and labour preparation. They also offer a supportive community of other expectant parents.

4. Stay Active

Gentle exercises like walking or swimming can boost energy levels and improve digestion, complementing your safe pregnancy diet.

5. Schedule Regular Antenatal Checkups

Frequent antenatal checkups allow healthcare providers to monitor your health and your baby’s development. They can offer personalised dietary advice and address any concerns you may have.

When to Seek Medical Advice

If you experience symptoms like severe nausea, vomiting, or diarrhoea after consuming certain foods, contact your healthcare provider immediately. During antenatal appointments, they can:

Diagnose potential foodborne illnesses.

Provide guidance on dietary adjustments.

Monitor your baby’s development to ensure everything is on track.

Conclusion

Eating safely during pregnancy is about more than just avoiding raw fish or alcohol. Even seemingly harmless foods like deli meats, unwashed produce, or certain herbal teas can carry risks. By being informed and making thoughtful dietary choices, you can protect your baby’s health and enjoy a smoother pregnancy journey.

Complement your diet with regular antenatal care, healthy lifestyle practices like antenatal yoga, and guidance from antenatal classes. Together, these steps ensure a safe and fulfilling experience as you prepare to welcome your baby.