What Is Safe Or Not Safe To Eat During Pregnancy

December 19, 2017

eat healthyOne of the keys to a successful and healthy pregnancy is eating a well-balanced diet. Mothers who eat a well-balanced diet provide not only themselves with important nutrients but also their baby. It is reassuring to know the vast majority of foods are safe for mothers to consume during their pregnancy. There is a list of foods to avoid while pregnant which are provided below.

Foods Not to Eat

Raw Meat

Avoid consuming raw meat such as poultry, beef, ham, and pork during pregnancy because of the risk of salmonella and toxoplasmosis. This also includes avoiding consumption of raw seafood. It is important that all meat is prepared well-done.

Deli Meat

Deli meat can be contaminated by listeria. This bacteria has been shown to increase the risk of miscarriage. Listeria can also cross the placental barrier and spread the infection to a baby. The infection could result in a poor outcome of the pregnancy. If you choose to eat deli meat, then it is necessary to heat it up.

Fish With Mercury

Certain types of fish such as tilefish, king mackerel, shark and swordfish are high in mercury. Fish that is high in mercury should be avoided because mercury can cause brain damage and developmental delays.

Raw Eggs

Eating raw eggs increases the risk of salmonella. You should also avoid eating any foods that contain raw eggs. That list includes foods such as homemade ice cream, certain salad dressings and mayonnaise.

Unpasteurized Milk

Unpasteurized milk can be contaminated with listeria. You should only consume pasteurized milk and dairy products. For the same reason, you should avoid soft cheese. This includes Mexican-style cheeses, feta cheese and Brie.

Best Foods to Eat


Raw eggs should not be consumed however, you can eat boiled or scrambled eggs. Eggs are a good source of protein and contain choline. This nutrient can prevent neural tubal defects.


Salmon is high in omega 3 fatty acids. These nutrients support healthy brain development. Omega 3 fatty acids may also boost your mood and prevent depression. Additionally, salmon is relatively low in mercury.


Beans are high in folic acid, iron, potassium and magnesium. All of those nutrients are essential for a healthy pregnancy. Beans are also high in fiber which can help alleviate constipation, a common complaint during pregnancy.

Sweet Potatoes

Carotenoids, the antioxidants that give sweet potatoes their color, is converted into vitamin A which promotes eye health. Additionally, sweet potatoes are high in fiber, folic acid and vitamin C.

Greek Yogurt

Greek yogurt has twice as much protein as regular yogurt. It is also a great source of probiotics, which supports healthy digestion. Calcium is also found in Greek yogurt. This nutrient helps the baby‘s skeleton to develop normally. You can eat yogurt as a snack or you can add it to some of your favorite dishes.