Congratulations on your pregnancy! It’s natural to have new concerns about safe foods during this exciting time. As a pregnancy dietitian, I’m here to help you navigate the often-confusing landscape of pregnancy nutrition.

One of the most common questions I get as a pregnancy dietitian is, ‘Can I eat [insert food] during pregnancy?’ With so much conflicting advice online, it’s easy to feel overwhelmed. In this guide, I’ll break down safe food choices for pregnancy and highlight the actual benefits of the foods often feared during this time.

After turning to Google to ask what to eat during pregnancy, you may come across a strict ‘no’ for certain foods. Or what’s even worse, Google may give you mixed results—one source says ‘Yes, it’s safe,’ while the next says ‘No, avoid it.’ If you’ve ever felt overwhelmed and confused after searching online, you’re not alone.

For years, the message has been all about what to avoid: “Don’t eat this,” “Stay away from that,” and “Beware of those.” Even at the first prenatal visit, women are often just handed a list of foods to avoid, with little explanation about food safety or the actual risks of foodborne illness. Maybe you can relate to a similar experience? 

This leaves many women thinking that if they ever eat one of these “forbidden” foods, they will harm their baby. It reminds me of that Mean Girls quote from Coach Carr: “Don’t have sex, because you will get pregnant and die!” We know that’s far from the truth as you’re reading this right now! But similarly, eating a “forbidden food” during pregnancy doesn’t automatically mean you’ll get food poisoning.

Now, the purpose of this blog isn’t to encourage you to completely drop your guard when it comes to potentially risky foods during pregnancy. Instead, it’s meant to ease your worries—enjoying a deli meat sandwich occasionally shouldn’t add unnecessary stress, and avoiding entire food groups like fish or eggs isn’t necessary. The goal should be finding ways to make these foods safer.

Foodborne Illness & Pregnancy 

Before we dive into what you should prioritize, let’s talk about the reason pregnant women are told to be cautious around certain foods. During pregnancy, your body’s main priority is growing your baby, building the placenta, preparing for birth, etc. This means your body’s other functions, like the immune system, take a backseat. A weaker immune system makes you more vulnerable, which is why pregnant women may be more susceptible to foodborne illness. 

Now, food poisoning can lead to serious complications in pregnancy, so it’s important to be aware of the risks. But scaring pregnant women into avoiding certain foods altogether can lead to unnecessary stress OR the avoidance of nutrient-dense food options. In reality, only about 0.01% of the U.S. population experiences a foodborne illness each year.

Here’s what often gets overlooked: All foods carry a risk of foodborne illness. Recent foodborne outbreaks have involved deli meats, chocolate, cucumbers, organic walnuts, fresh basil, raw cheeses, charcuterie meats, peaches, nectarines, and cantaloupe.

While some of these foods are common on the “do not eat” list, others, like chocolate, fruits, vegetables, and nuts, are not. This shows that any food improperly handled or stored, has the potential to contain pathogens. But don’t forget how rare it is to become infected!

Commonly Feared Foods and Their Benefits for Pregnancy 

Let’s explore some commonly feared foods during pregnancy and uncover their benefits. You might be surprised at how many of these foods are actually packed with essential nutrients! 

Eggs

Are eggs safe during pregnancy? Absolutely. The fear of undercooked eggs might lead you to avoid them altogether. However, eggs are one of the most nutrient-dense foods for pregnancy. They are rich in choline and DHA, which are essential for fetal brain development, and contain key nutrients like folate, B vitamins, vitamin A, and E—all vital for organ development and reducing the risk of complications. Eggs should be in your diet regularly.

Fish & Seafood

Can I eat fish during pregnancy? Yes, and you should! After hearing warnings like “no raw seafood” or “watch out for mercury in fish,” many pregnant women avoid seafood entirely. But this can mean missing out on important nutrients. Many fish, such as salmon, sardines, and herring, are low in mercury and packed with DHA, vitamin D, and trace minerals, which are all vital for healthy pregnancy and baby’s development. It’s a myth that all seafood should be avoided during pregnancy. 

Deli Meats

Can I eat deli meats during pregnancy? This is one of the most frequently asked-about foods, as deli meats are widely available and commonly consumed. While deli meats are processed with additives for flavor and shelf life, a benefit for pregnancy is their high protein content. Many pregnant women struggle to get enough protein, and sometimes a cold-cut sandwich is the only appealing option (especially if nausea is your current struggle). In those cases, getting some food—especially with protein—is better than going without. Although I don’t recommend eating deli meats regularly for other reasons, the risk of foodborne illness is still low, and in some cases, the benefits can outweigh the risks.

Soft Cheeses

Can I eat cheese during pregnancy? Yes, again! Full-fat dairy products like cheese are excellent sources of protein, calcium, fat-soluble vitamins, iodine, and B vitamins. You may often hear a blanket recommendation to avoid soft cheeses during pregnancy, but this advice is misguided. Many soft cheeses are pasteurized, meaning they’ve been heat-treated to eliminate harmful bacteria and extend shelf life, making them much safer than unpasteurized options.

Tips for Safely Enjoying Foods During Pregnancy

What Questions Should You Ask Yourself?

1. Assess the situation. Is the food from a quality establishment? Do you trust the source? Has the food been made fresh or been sitting out? 
2. Address the food safety. Are there red flags for the food’s safety specifically? Is there a way to make the food safer? What is your gut telling you? 
3. Look at the bigger picture. Are you craving this food? Is it a source of protein in your meal? If you skipped it, what would you eat alternatively? Is that food more or less nutritious? Would you be more or less stressed if you ate it? How often am I choosing this food?

Understanding food safety for pregnancy is key to making confident choices and avoiding unnecessary restrictions. Frequency is also main factor to consider. Should you eat the higher risk foods every day without a care insight? Probably not. But having them here and there most likely will not harm you or your baby. However, if you want to live on the safest side too, that’s okay! See the tips below. 

An important note:

• Raw shellfish (like clams, mussels, and oysters) should be completely avoided during pregnancy due to the high risk of pathogens. However, cooked shellfish is safe to eat and has many benefits!

Here’s The Safest Ways To Eat Deli Meats, Fish, Eggs and More During Pregnancy

• Choose pasteurized cheese and milk (shown on ingredient list)
• Heat deli meats until they’re steaming hot and eat them immediately.
• Cook eggs until the yolks are firm.
• Choose sushi from reputable establishments only or order cooked varieties. 
• Buy whole fruit and vegetables, wash and chop at home. 
• Always follow general food safety guidelines (listed below).

General Food Safety

When it comes to pregnancy food safety, prioritize the guidelines below. However, these pregnancy food safety guidelines truly apply to all foods, whether they’re on the typical ‘do not eat’ list or not.

• Trust your intuition! 
  • Use your nose, does it smell off? Do you trust the surroundings/situation? 
• Cook from home and from scratch more often
  • This gives you more control over how the food is handled and stored. 
• Don’t consume food if it’s been sitting out for more than 2 hours
  • Be cautious at picnics or big gatherings when a buffet table is prepped all day
• Refrigerate leftovers within 2 hours of cooking
  • Right away is great too!
• Keep raw foods away from cooked foods
  • Place meat at the bottom of the fridge especially if defrosting. 
• Choose nice establishments instead of quick grab n’ go counters/gas stations/etc. 
  • Once again, use your intuition and assess the cleanliness of the establishment
• Do not store raw meat in your fridge for more than 2-3 days
  • Freeze meat if it will be longer before you cook it. 
• Safest defrost method is in your refrigerator overnight 
  • I know this is not always easy to remember but it is the safest route 
• Eat cooked leftovers within 3 to 4 days. 
  • If your leftovers last this long, mine don’t!

I hope this eased your worry and gave you a better understanding around the ‘do not eat’ list for pregnancy. Remember, no food is guaranteed safe AND no food is guaranteed to harm your baby. You got this mama-to-be!

Want a PDF of the these guidelines in your back pocket? Download the guide below!