Food and Drinks During Pregnancy

You’re eating for two, so that means paying more attention to everything you eat and drink. Follow these guidelines to help your baby grow safely while keeping yourself healthy.

Alcohol

Don’t drink alcohol while pregnant. There is no known safe level of alcohol intake during pregnancy, according to the National Institute on Alcohol Abuse and Alcoholism and the March of Dimes.

Drinking can increase the risk of miscarriage, stillbirth, preterm birth and low birth weight. It can also lead to Fetal Alcohol Spectrum Disorders (FASDs), which may cause:

• Birth defects
• Learning and behavior challenges
• Problems with speech, attention or coordination

The safest choice is to avoid alcohol entirely while pregnant. If you’ve had a drink before realizing you were pregnant, you’re not alone. Talking with your healthcare provider can help you understand any potential risks and get support. 

Caffeine

Caffeine is okay in small amounts, but too much might increase the risk of complications like low birthweight. Experts recommend keeping your intake under 200 mg per day. That’s about:

• One 12-ounce cup of coffee
• Two small cups of black tea

Watch for hidden caffeine in chocolate and certain over-the-counter medications. If you’re cutting back, do it gradually to avoid headaches and fatigue. 

Foods to Avoid

• Certain fish with high mercury levels: Avoid shark, king mackerel, tilefish and swordfish. Limit tuna to once a week.
• Cold deli meats and hot dogs: Heat them until steaming to reduce the risk of listeria
• Raw or undercooked meat, fish or eggs: Think steak tartare, carpaccio, rare steak, sushi with raw fish or soft-boiled eggs — these can carry bacteria or parasites
• Sprouts (like alfalfa or mung bean): Even store-bought versions can carry harmful bacteria when raw
• Unpasteurized cheeses: Skip soft cheeses made with raw milk, like brie, camembert, queso fresco, queso blanco, feta, blue cheese and roquefort, unless the label clearly says they’re made with pasteurized milk
• Unpasteurized milk or juices: These can carry bacteria that may be harmful in pregnancy 

Foods to Enjoy

• Cooked eggs: Easy, versatile and rich in choline — a key nutrient during pregnancy
• Lean meats, poultry and cooked seafood: These provide protein and important nutrients like iron and omega-3s
• Nuts, seeds and legumes: These can help support your baby’s brain and body development
• Pasteurized cheeses: Look for labels that say “made with pasteurized milk.” Safe options include cheddar, mozzarella, Swiss, American, cottage cheese, cream cheese, and most hard or processed cheeses.
• Pasteurized milk, yogurt and fortified plant-based options: These are great sources of calcium and protein
• Whole grains, fruits and veggies: Packed with fiber, vitamins and antioxidants

You don’t have to get it perfect every day. Just do your best to build balanced meals, avoid the “no” list, and reach out to your provider if you ever feel unsure.