A healthy, balanced diet helps your baby grow and develop while maintaining a body weight that’s healthy for you. Because your baby eats what you eat, shoot for a wide variety of colorful foods each day. Aim to balance proteins, carbohydrates and fats, and fill your plate with plenty of vegetables and fruits.

While it's important to know what to eat while you're pregnant, it’s equally important to know what foods and beverages to avoid. Keep the following in mind when planning meals and eating out.

Foods to avoid while pregnant

Certain foods carry a risk of infection, can make you sick and harm your developing baby.

“The risk of foodborne illnesses is higher during pregnancy,” says obstetrician Carly Jennings, MD. “Eat thoroughly cooked, cleaned and pasteurized foods to avoid the risk of food poisoning.” 

In addition, Dr. Jennings advises always washing produce to help eliminate harmful bacteria. “Listeriosis and toxoplasmosis, for example, are dangerous infections caused by eating food contaminated with bacteria. Other foods can give you food poisoning, such as salmonella.” 

Specific foods to avoid: 

• Unpasteurized fruit juice and milk.
• Unpasteurized, mold-ripened soft cheeses (such as Camembert, brie and soft blue-veined varieties).
  • There is no risk with hard cheeses such as cheddar, parmesan, stilton, and processed or cottage cheese.  
• Raw or undercooked fish (sushi).
• Processed meats, including hot dogs, sausages, smoked salmon and other cured or fermented meats.
• Unwashed raw fruits, vegetables or salad.
• Refrigerated smoked seafood and meat spreads.
• Any kind of pate’ (including vegetable varieties).
• Raw and undercooked eggs.
• Liver and liver products, which can deliver too high a dose of vitamin A.

“Remember that deli meat is a processed meat as well,” adds Dr. Jennings. “This includes deli meats and sausages you may add to a charcuterie board.” 

Alcohol use is never recommended during pregnancy. It can increase the risk of premature birth, miscarriage, low birth weight, stillbirth, fetal alcohol disorder and other developmental issues.

Limit sweets, sugary beverages and fast food, as they can increase the risk of complications.

Love seafood? You can have it with some exceptions 

While seafood is a good source of lean protein and is rich in vitamins and minerals, it can harbor harmful bacteria and viruses. There are safe seafood options to limit and others to avoid altogether, such as undercooked or raw preparations.

It is recommended to limit fish intake to about 12 ounces per week, as outlined below. 

Best choices: Two to three servings per week:

• Atlantic or Pacific mackerel.
• Black sea bass.
• Clams.
• Cod.
• Flounder.
• Haddock.
• Scallops.
• Shrimp.
• Sole.
• Tilapia.
• Trout.
• Light canned tuna.
• Whitefish.
• Salmon.
• Sardines. 

Limit to one serving per week: 

• Bluefish.
• Chilean sea bass.
• Halibut.
• Mahi-mahi.
• Striped ocean bass.
• Atlantic tilefish.
• Albacore white tuna.
• Yellowfin tuna. 

Avoid fish high in mercury:

• King mackerel.
• Marlin.
• Orange roughy.
• Shark.
• Swordfish.
• Bigeye tuna. 

Pro tip: Mercury isn’t just in fish. 

The Food and Drug Administration (FDA) has issued a warning to avoid any skin creams, beauty and antiseptic soaps and lotions that contain mercury. It is most often found in creams marketed as skin lighteners and anti-aging treatments that remove age spots, freckles, blemishes and wrinkles. Avoid products with mercurous chloride, calomel, mercuric, mercurio or mercury listed on the label. 

Caffeine in moderation

Caffeine is a stimulant that can raise your heart rate and blood pressure, increase heartburn, contribute to insomnia and bring on headaches. You can have your favorite caffeinated beverage, but try to stick to a moderate intake of up to less than 200 mg per day, roughly two six-ounce cups.

Remember, caffeine is found in more than just coffee and tea; it’s also in foods like soda, energy drinks and chocolate. 

Consult your doctor or midwife if you have specific questions about what you should or shouldn’t consume during pregnancy.