The NHS advises avoiding soft mould-ripened cheeses (brie, camembert), raw or undercooked eggs without the British Lion stamp, raw shellfish, shark, swordfish, and marlin, liver and liver products, and keeping caffeine below 200mg per day. Most other foods are safe when properly cooked.
During pregnancy, your immune system changes to protect the baby. This means you are more susceptible to certain foodborne infections, particularly listeriosis, toxoplasmosis, and salmonella. These infections can cause serious complications including miscarriage, stillbirth, and severe illness in newborns.
The good news is that the list of foods to genuinely avoid is shorter than many people think. This guide is based on current NHS and Food Standards Agency (FSA) recommendations.
Avoid: Soft mould-ripened cheeses with a white rind such as brie, camembert, and chevre, unless cooked until steaming hot. Also avoid soft blue-veined cheeses like Danish blue, gorgonzola, and Roquefort unless cooked thoroughly.
Why: These cheeses are less acidic and contain more moisture, creating an environment where listeria bacteria can grow.
Safe to eat: Hard cheeses like cheddar, parmesan, and stilton. Soft pasteurised cheeses like mozzarella, halloumi, cottage cheese, cream cheese, ricotta, and paneer are all safe.
Safe if British Lion stamped. Eggs produced under the British Lion Code of Practice are considered safe to eat runny or even raw. This includes soft-boiled eggs, homemade mayonnaise, and mousse. Look for the red lion stamp on the shell.
Avoid raw or runny: Non-Lion eggs, duck eggs, goose eggs, and quail eggs should be cooked until both the white and yolk are solid.
Avoid: Raw or undercooked meat, including rare steak. Also avoid cured meats like salami, chorizo, and Parma ham unless cooked thoroughly. Liver and liver products should be avoided entirely because they contain very high levels of vitamin A, which can harm the baby.
Safe to eat: All meat and poultry thoroughly cooked through with no pink remaining. Pre-packed cold meats like ham and corned beef are safe. Freezing cured meats for 4 days before eating kills most parasites.
Avoid completely: Shark, swordfish, and marlin due to high mercury levels. Also avoid raw shellfish.
Limit: Tuna to no more than 2 fresh steaks or 4 medium cans per week. Oily fish to no more than 2 portions per week.
Safe to eat: Cooked fish and shellfish. Sushi is safe if the fish has been frozen first (most UK restaurant sushi meets this requirement). Smoked salmon is safe to eat.
The NHS recommends limiting caffeine to 200mg per day during pregnancy. Approximate caffeine content: instant coffee ~100mg, filter coffee ~140mg, tea ~75mg, cola ~40mg, dark chocolate (50g) ~25mg.
Remember to count all sources of caffeine throughout the day, including tea, chocolate, and soft drinks.
Avoid: Unpasteurised (raw) milk and any products made from it.
Alcohol: The NHS advises that there is no known safe level of alcohol consumption during pregnancy.
Avoid: Supplements containing vitamin A (retinol) or fish liver oil. Take folic acid (400 micrograms daily) until at least week 12, and vitamin D (10 micrograms daily) throughout pregnancy.
Peanuts are safe. Unless you have a diagnosed peanut allergy, there is no reason to avoid peanuts. Honey is safe for pregnant people (though not for babies under 12 months). Spicy food is safe and will not harm your baby.
Yes, cooked prawns are safe. Avoid raw prawns and ensure they are thoroughly cooked until pink and firm.
Yes, most UK restaurant sushi is safe because the fish has been frozen first. Sushi with cooked ingredients is also safe.
Yes, if the eggs have the British Lion stamp. Lion-marked eggs are safe to eat runny or raw.
A standard cup of tea contains approximately 75mg of caffeine. The NHS limit is 200mg per day.
Yes, smoked salmon is safe. Keep total oily fish intake to 2 portions per week.
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