Foods to avoid during pregnancy

Pregnancy is a time when it’s helpful to know which foods are safest for you and your baby. Along with following a balanced diet, it’s helpful to understand the different foods that carry an increased risk of food poisoning or contain toxins and should be avoided during your pregnancy.

What not to eat when pregnant

This can seem overwhelming, but we’ve made it easier by creating a list of what foods to avoid during early pregnancy:

• Raw and undercooked eggs
• Seafood such as swordfish, shark and marlin. Limit tuna to no more than 4 cans or 2 tuna steaks a week
• Raw sprouts, including alfalfa, radish and mung bean sprouts, unless well-cooked
• Unwashed fruit and vegetables, and pre-cut fruit or pre-packaged salads that have not been stored correctly or are past their use-by date
• Raw or undercooked meat and seafood
• Cold cured meats, such as salami, pepperoni, chorizo and prosciutto, unless well-cooked
• Cold-smoked or cured fish, such as smoked salmon, unless well-cooked
• Liver and liver products
• Mould-ripened soft cheeses, such as brie and camembert, and soft blue-veined cheeses, unless well-cooked

Alcohol and caffeine during pregnancy

Consuming alcohol during pregnancy can cause long-term harm to your baby. The safest option is to avoid alcohol during pregnancy.

Having too much caffeine has been linked to a higher chance of miscarriage and stillbirth. Caffeine is found in coffee, cola, tea and chocolate.

We suggest you limit consumption to no more than 200mg a day, so here’s a helpful guide:

• Cup of instant coffee = 100mg
• Cup of filter coffee = 140mg
• Cup of black tea = 75mg
• Can of cola = 40mg
• Can of ‘energy’ drink = 80mg
• 50g plain dark chocolate = less than 25mg
• 50g milk chocolate = less than 10mg

When to seek further support

Knowing what foods to avoid during pregnancy can feel like a lot to take in, but a few sensible precautions go a long way. If you have eaten something on the avoid list, try not to panic; speak to your midwife or GP if you are worried or feel unwell.

For more guidance and tips, explore the Capricare® Parent Support Hub.