Ever stand in front of the fridge wondering what can’t you eat during pregnancy? You’re not alone. At some time or another during a healthy pregnancy, nearly every mom-to-be questions what’s safe for them and their babies.
In this article, Dr. Chris Carls, an obstetrician-gynecologist (OB/GYN) at Henry Community Health, offers practical advice on a wide range of topics, from dealing with cravings and nausea to reading food labels and food safety. Keep reading for tips on what to avoid eating, when to call your care team, and more.
Meals when pregnant
Creating a pregnant diet meal plan doesn’t have to be complicated. Focus on simple foods that can provide steady energy throughout the day that won’t leave you with an upset stomach (e.g., pair a source of protein with a slower-digesting carbohydrate, like a fruit or vegetable).
Make it easier on yourself to eat well when pregnant by keeping some of these options for healthy meals on hand:
- Breakfast: Veggie omelets, Greek yogurt with fruit, or peanut butter on whole-grain toast
- Lunch: Grain bowls, salad greens, or steamed vegetables with chicken or beans
- Dinner: Lean proteins with non-starchy vegetables and brown rice or sweet potatoes
- Snacks: String cheese sticks, hummus and baby carrots, or unsweetened applesauce
FAQs about day-to-day pregnancy meal planning
Here is some advice for building plates of safe and nutritious foods to support you as part of a healthy pregnancy journey.
Help! I have nausea or food aversions. How do I still eat well?
If you’re dealing with queasiness, aim to eat smaller, more frequent meals because “aversions can change by the hour,” says Dr. Carls. Sip fluids throughout the day, especially if eating is hard.
Reach out to your provider or send a message through their patient portal, if available, when you’re struggling to keep food or water down for a full day. They will be able to provide advice related to this and other questions about what you can’t eat during pregnancy.
Are cheeses risky to eat?
It depends on whether they’re pasteurized or not because unpasteurized cheeses can contain dangerous bacteria like Listeria, which can cause severe infections in pregnant women and their unborn babies. It’s the extra-soft and crumbly cheese varieties that are the ones to question.
Hard cheeses (think cheddar, Gruyère, and Parmesan) and pasteurized soft cheeses like ricotta are safe. “Mozzarella is fine,” Carls notes, but he advises avoiding options such as:
- brie
- camembert
- feta
- gorgonzola
- queso fresco
- roquefort
- stilton
What are safer menu picks when dining out?
“Be choosy when you eat out,” Dr. Chris Carls says. “There are very few foods we truly say to avoid, but it helps to check ingredients and know what you’re ordering.”
Your best bet is to choose hot, freshly cooked entrees. Ask for doneness on meats and eggs. Freshly grilled options at restaurants are a safer bet than items sitting in a cold case. And, if ingredients aren’t clear, be sure to ask your server about what’s in sauces and dressings.
Are salad bars safe? What about restaurant buffets?
Salad bars and buffets can pose higher risks when you’re pregnant if the cold foods aren’t chilled properly or the hot foods aren’t warmed sufficiently.
If you’re unsure about the temperatures or food handling practices, you’re better off staying safe by opting for a made-to-order salad or a plated hot dish instead at the diner, cafe, or restaurant where you’re eating.
FAQs about vitamins and supplements when pregnant
The dos and don’ts of using wellness products, such as vitamins and supplements, while pregnant can be confusing. In this section, we provide quick answers to frequently asked questions that often come up during prenatal patient visits.
What prenatal vitamins should I be taking?
Most people start with a prenatal that covers folic acid, iron, and DHA. From there, your provider may adjust based on your history, diet, and labs so you’re getting what you need without piling on extras.
“We recommend a prenatal vitamin for all moms-to-be,” says Chrissy Honig, a certified nurse midwife at Henry Community Health. “Some patients need extra folate based on their medical history. Others might need iron. When it comes to vitamins and what you can’t eat during pregnancy, our approach is always to keep recommendations individualized.”
If a prenatal vitamin upsets your stomach, ask your maternity care team about gentler options or if taking it at a different time of day is a viable option.
Are collagen powders, greens drinks, or adaptogens safe?
Safety depends on the specific product. Each formula contains different ingredients at varying doses, and it’s important to remember that “natural” doesn’t automatically mean safe for pregnancy.
“Appropriate caution makes sense,” says Dr. Carls. “I’d tell patients to definitely be wary of anything they’re unsure about, especially if it’s not something they’ve verified with their doctor.” He also advises bringing the bottle or packaging to your visit so that your provider can check a product’s ingredients and have the information they need to identify any potential issues or interactions.
FAQs about food and drink safety basics during pregnancy
Food and drink safety doesn’t need to be a guessing game. Use these quick answers as a starting place for info about what you can’t eat during pregnancy.
Which foods should I avoid entirely while pregnant?
Avoid raw or undercooked meats and eggs, unpasteurized foods (such as milk, juices, and cheeses), high-mercury fish (e.g., shark, swordfish, and king mackerel), refrigerated pâtés and smoked seafood (unless cooked in a dish), and raw sprouts. “When in doubt, check an item’s label and ask your doctor,” says Dr. Carls.
Why are deli meats and hot dogs flagged? Are deli meats safe if I heat them?
Cold, ready-to-eat meats can carry a small risk of listeria contamination. If you choose to eat them, reheat until steaming hot and enjoy immediately. “If you’re craving a deli sandwich, heat the meat until it’s steaming and eat it hot,” says Dr. Carls. “That extra step lowers the risk.”
What should I do if I think I’ve eaten something unsafe?
Watch for signs of foodborne illness, such as fever, severe vomiting or diarrhea, dehydration symptoms (including very dark urine, dizziness, and dry mouth), or decreased fetal movement. Call your maternity care team the same day if these symptoms appear, and don’t start new over-the-counter medications without consulting them first.
If you’re an HCH patient and it’s after hours, use the number on your visit paperwork to reach the on-call provider. “Call us sooner rather than later,” Dr. Carls says. “We can help you decide the next best step.”
FAQs about foods to enjoy with caution during pregnancy
Some foods are safe for pregnant women in moderation. You can use the following information to make the best possible choices about foods that are okay to indulge in sparingly versus what you can’t eat during pregnancy.
Which fish are safest to eat while pregnant?
Choose low-mercury options such as salmon, trout, tilapia, shrimp, pollock, or cod. The ideal is no more than a couple of fish meals weekly.
What about sushi with raw fish?
Skip dining on any sushi made with raw fish. Instead, choose veggie rolls or rolls made with fully-cooked fish.
Is canned tuna okay?
Canned tuna is alright to enjoy in small amounts. “It’s not a ‘you have to stay away from it’ food,” Dr. Carls says. “I’d just advise that you don’t eat canned tuna more than once a week if you’re pregnant” because of its mercury content.
Are leftovers safe to eat?
Yes, according to Dr. Carls, you can eat leftovers safely if they’ve been appropriately handled (e.g., refrigerated within two hours), reheated until steaming hot, and consumed within three to four days. He also recommends labeling your leftover containers with the date so you won’t have to guess later.
FAQs about beverages and caffeine when you’re pregnant
Drink options, especially those that have caffeine, are a frequent topic of conversation in prenatal visits. Here are some answers to popular questions to help you make safe beverage choices.
How much tea can I drink? How many cups of coffee can I have?
A standard guideline is to limit caffeine consumption to about 200 milligrams per day. As a rough check, a typical cup of coffee contains around 80 milligrams. Many iced teas have a concentration closer to 30–40 milligrams. Some energy drinks contain about 80 milligrams per can.
“We want a mom-to-be’s caffeine intake to be no more than about 200 daily, ideally less,” says Dr. Chris Carls. But he explains that going completely cold turkey in the first trimester can make nausea harder. That said, while he adds that caffeine doesn’t cause birth defects, staying under the limit is best for a healthy pregnancy and helps support the growth of your baby.
Can I drink diet soda? Are artificial sweeteners okay?
It depends on what’s in the can. “Some people are worried about sucralose or aspartame, and I would shy away personally,” Dr. Carls says. His advice is to read labels and know what you’re drinking. For example, some people who love drinking soda choose to switch to options that are sweetened with stevia or monk fruit while they’re pregnant.
Is kombucha safe?
Proceed carefully.
If you already drink kombucha, Dr. Carls doesn’t say you must quit, but he wouldn’t make it a staple. “I wouldn’t detox for the first time in pregnancy,” he says, noting concerns about how active cultures could affect the body during pregnancy.
As such, Dr. Carls wouldn’t recommend starting a new kombucha drinking habit when you’re pregnant.
Get personalized pregnancy nutritional support from HCH
You don’t have to figure out food and drinks on your own when you’re pregnant. At Henry Community Health, we incorporate down-to-earth help with meals, supplements, and food safety tips as a standard part of our nutritional guidance offerings for moms-to-be.
At each prenatal visit, you’ll have the opportunity to ask questions and receive clear answers. And, between appointments, our maternity care team is available to assist you online through our portal or by phone if you call our OB/GYN office because we believe in giving patients flexible options that fit their real-life needs.
Schedule a prenatal appointment today
HCH offers compassion, close-to-home care for moms-to-be. Book your first visit with an expert from HCH’s maternity care team by calling 765-521-1217.
Last updated: October 2025.
OB/GYN medical reviewers: Chris Carls, DO; Chrissy Honig, CNM.
Additional sources: American College of Obstetricians and Gynecologists (ACOG); Centers for Disease Control and Prevention (CDC); Baby-Friendly USA.