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Navigating Pregnancy Nutrition: What Foods Are Safe and What to Avoid

  • Writer: Shaina Duvall, MPH, RDN, LDN, CLC
    Shaina Duvall, MPH, RDN, LDN, CLC
  • Nov 24
  • 3 min read

Pregnancy is a time filled with excitement, anticipation, and, let’s be honest, a lot of questions about food. It can feel like suddenly everything in your fridge comes with a warning label! But don't worry—most of the foods you love are still safe, and we can make smart choices about the few that aren't.


Eye-level view of a kitchen counter with a cup of brewed coffee and a pregnancy guidebook

Caffeine: How Much Is Safe During Pregnancy?


Many expectant mothers worry they must cut out caffeine completely. That’s not the case. You can still enjoy your morning coffee or tea, but moderation matters.


Recommended Limits

Health experts suggest keeping caffeine intake under 200 milligrams per day during pregnancy. To put that in perspective:


  • An 8-ounce cup of brewed coffee contains about 95 to 165 mg of caffeine.

  • A 6-ounce cup of black tea has roughly 45 mg.

  • A 6-ounce cup of green tea contains about 40 mg.


Staying on the lower end of these amounts helps reduce any potential risks, as research on caffeine’s effects during pregnancy is still evolving.


What to Avoid

Energy drinks are best avoided. They often contain high caffeine levels—sometimes up to 300 mg per serving—plus other stimulants and vitamins that might overlap with your prenatal supplements. These can increase risks and cause unwanted side effects.


Herbal Teas: Proceed with Caution

Herbal teas lack clear safety data for pregnancy. Always check with your healthcare provider before adding new herbal teas to your routine.


Generally safe options in moderation include:


  • Ginger tea, which can help ease nausea.

  • Peppermint tea, known for its calming effects.


Avoid teas containing:


  • Black Cohosh

  • Blue Cohosh

  • Dong Quai

  • Licorice Root

  • Detox blends


These herbs may stimulate the uterus or affect hormone levels, posing risks during pregnancy.


Fish and Seafood: Balancing Benefits and Risks


Fish offers valuable nutrients like omega-3 fatty acids, which support your baby’s brain development. However, some fish contain mercury, which can harm the developing nervous system. Choosing the right types and amounts is essential.


Safe Fish Choices

These fish are low in mercury and rich in nutrients:


  • Salmon

  • Sardines

  • Shrimp

  • Tilapia

  • Anchovies

  • Cod


Including these in your diet two to three times a week provides beneficial omega-3s without significant risk.


Fish to Limit

White (albacore) tuna contains more mercury than light tuna. Limit your intake to no more than 6 ounces per week.


Fish to Avoid

High-mercury fish should be avoided completely during pregnancy. These include:


  • King mackerel

  • Shark

  • Tilefish

  • Swordfish


Food Safety Tip

Never eat raw or undercooked fish and seafood. This reduces the risk of infections that can harm you and your baby.



Close-up view of a plate with cooked salmon and vegetables on a wooden table


Alcohol: Best to Avoid Completely


While some might suggest that an occasional glass of wine is okay, the safest approach is to avoid all alcohol during pregnancy.


Alcohol can increase the risk of:

Miscarriage

Stillbirth

Lifelong developmental issues (fetal alcohol spectrum disorders)


Instead, try non-alcoholic beverages like sparkling water, flavored seltzers, or alcohol-free mocktails.



Other Foods to Avoid or Handle With Extra Care


  • Unpasteurized Juices/Ciders: Avoid fresh-squeezed juices sold commercially or at farmers' markets unless they explicitly state they are pasteurized.

  • Soft Cheeses: Look for cheeses made with pasteurized milk.

  • Raw sprouts (alfalfa, clover, radish, mung bean) can harbor bacteria like E. coli and Salmonella. It's best to avoid them raw, though cooked sprouts in stir-fries are safe.

  • Cook meats, eggs, and seafood thoroughly



Ready for a Personalized Pregnancy Nutrition Plan?

Take the guesswork out of eating well during pregnancy. Let’s work together on a plan that fits your needs, preferences, and goals.




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References

About Alcohol Use During Pregnancy. Centers for Disease Control and Prevention (CDC).

Safer Food Choices for Pregnant Women. Centers for Disease Control and Prevention (CDC)

U.S. Food & Drug Administration (FDA) & Environmental Protection Agency (EPA). Eating Fish: What Pregnant Women and Parents Should Know. Revised October 2021. PDF

Wierzejska R, Jarosz M, Wojda B. Caffeine Intake During Pregnancy and Neonatal Anthropometric Parameters. Nutrients. 2019;11(4):806. Published 2019 Apr 9. doi:10.3390/nu11040806 Link

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