It is very important to know which foods are safe to eat and which you need to avoid while pregnant. Here is a list we have compiled from various sources and books!

Raw meats such as sushi, seafood (especially shellfish), rare or uncooked beef or poultry should be avoided due to the risk of coliform bacteria, toxoplasmosis and salmonella.

Fish containing accumulated levels of mercury in their fatty tissues such as tilefish (also called golden or white snapper), swordfish, shark and king mackerel. When you consume large amounts of mercury, your baby could suffer brain damage resulting in developmental delays (for example, delays in learning to walk or talk).

Caffeine is a substance for which the verdict isn’t completely in on. There has been no strong evidence of harm to the baby from caffeine. For good health in general, it is recommended to keep caffeine intake below 400 milligrams/day – the equivalent of about 3 (8 oz) cups of coffee. If you are not a big coffee drinker and can easily avoid it while pregnant, do it. If not, consider making your coffee a latte to also provide a little calcium and keep portions moderate

Unpasteurized cheeses, which may carry listeria (a bacteria that is killed by the pasteurization process). Eating foods containing listeria increases the risk of a miscarriage. Check the label when you buy cheeses to find out if it is unpasteurized. If you are unsure – however appetizing it looks – it is probably best to avoid it.

Liver contains high levels of vitamin A that can cause foetal abnormalities if eaten in excess. Foods containing high amounts of liver, such as pate are therefore best avoided during pregnancy.

Raw eggs – like raw meat, raw eggs have the potential to carry bacteria, particularly salmonella. Believe it or not raw eggs are in a number of various products including some forms of Caesar dressing, mayonnaise and even ice cream. If you are uncertain about whether or not something you are eating contains raw eggs, avoid it unless you can find out for certain whether or not it is harmful.

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