During pregnancy it is best to avoid raw meat and fish, raw milk and unpasteurised soft cheeses, raw eggs, fish high in mercury and any kind of alcohol. These are the main sources of infections such as toxoplasmosis, listeriosis and salmonellosis, which during pregnancy can put the health of both mother and baby at risk. Let's look at the complete list and what you can eat with peace of mind instead.
What not to eat during pregnancy: the list of foods to avoid
- Raw milk and unpasteurised dairy products
- Soft cheeses with a bloomy rind or blue-veined (such as brie or gorgonzola), because of the risk of listeria
- Raw or undercooked meat and raw cured meats (raw ham, salami) if you are not immune to toxoplasmosis
- Raw fish and shellfish (sushi, oysters) because of the risk of salmonella and other infections
- Large fish high in mercury such as tuna and swordfish
- Smoked salmon and smoked fish, because of the possible risk of listeria
- Raw or undercooked eggs, be careful with custards, tiramisu and fresh mayonnaise
- Alcoholic drinks of any kind
What you can eat during pregnancy
The diet during pregnancy should be varied, nutrient-rich and well balanced, with the right amount of carbohydrates, proteins and fats. In general you can eat without any problems:
- Grains such as bread, pasta and rice, including wholegrain, in moderation
- Milk and pasteurised cheeses and hard cheeses
- Well-cooked fish, useful for omega 3
- Meat and eggs always well cooked, preferably white meats
- Fruit and vegetables, washed thoroughly before eating
Toxoplasmosis: why it makes the difference
What you eat changes depending on whether or not you are immune to toxoplasmosis. Anyone who has never contracted the infection is at risk and must pay particular attention to raw meat, uncooked cured meats and vegetables, which must always be washed very well, even those sold ready to eat. A simple blood test (the toxo test) tells you whether you are immune.
Coffee, tea and spices: what to know
When it comes to caffeine, opinions are more nuanced: most guidelines suggest not exceeding about 200 mg a day, bearing in mind that tea, chocolate and cola drinks also contain it. So be careful not to add up too many sources. Some spices taken in high doses, such as turmeric, call for caution: if used in large amounts, it is best to ask your doctor.
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Frequently asked questions about eating during pregnancy
Which foods should be avoided completely?
Raw meat and fish, raw milk and unpasteurised soft cheeses, raw eggs, fish high in mercury and alcoholic drinks.
Can you drink coffee?
Yes, in moderation, staying within about 200 mg of caffeine a day.
This article is for informational purposes and does not replace the advice of your gynaecologist or treating doctor, who should always be consulted for personalised guidance.
