What Foods Should You Avoid When Pregnant?

What Foods Should You Avoid When Pregnant?

What Foods Should You Avoid When Pregnant?

Pregnancy comes with many surprises… and for many of us, one of the biggest is discovering that our favourite brunch order is suddenly off the menu.

So let’s address the real question first:

Can You Eat Smoked Salmon, Eggs Benedict or Sushi While Pregnant?

Unfortunately, smoked salmon and runny eggs are usually best avoided during pregnancy. But before you panic and swear off everything delicious, let’s talk about why certain foods are restricted during pregnancy — and what’s actually safe.

Pregnancy food restrictions are primarily about reducing the risk of:

  • Listeria
  • Salmonella
  • Toxoplasmosis
  • Mercury exposure from certain fish

While food poisoning can be unpleasant for anyone, during pregnancy it can be serious for your baby. The goal isn’t fear — it’s awareness.

Why Are Certain Foods Unsafe During Pregnancy?

During pregnancy, your immune system changes. This makes you more susceptible to food-borne bacteria, particularly listeria, which can cross the placenta.

Most pregnancy food advice centres around two key principles:

  • Avoid foods that may contain harmful bacteria.
  • Avoid foods high in mercury.

With that in mind, here’s what to know.

Soft Cheese During Pregnancy

Soft cheeses are often flagged as unsafe — but the real issue is whether they are made from unpasteurised milk.

In countries like New Zealand and Australia, pasteurisation is standard. However:

  • Avoid soft cheeses made from unpasteurised milk.
  • Avoid mould-ripened cheeses unless cooked thoroughly.
  • If heated until steaming hot all the way through, most soft cheeses are considered safe.

When in doubt, check the label or cook it properly.

Eggs, Hollandaise & Raw Egg Products

Raw or undercooked eggs can contain salmonella. That means:

  • No homemade mayonnaise or aioli made with raw egg.
  • Avoid runny or undercooked eggs.
  • Be cautious with hollandaise sauce that has been sitting out.

Commercially prepared sauces made with pasteurised egg are generally lower risk, but anything that has been sitting at room temperature should be avoided.

Can You Eat Sushi When Pregnant?

Sushi itself isn’t automatically unsafe — the risk lies in raw fish and improperly stored rice.

Avoid:

  • Raw fish (including sashimi).
  • Pre-made sushi that may have been sitting out.
  • Cold smoked salmon.

Freshly prepared sushi with cooked ingredients (like cooked chicken, prawn or cooked salmon) is generally considered safer when eaten immediately.

Fish & Mercury During Pregnancy

Fish is incredibly nutritious and rich in omega-3 fatty acids — but some species contain high levels of mercury.

Avoid or limit high-mercury fish such as:

  • Shark
  • Swordfish
  • Marlin
  • Orange roughy
  • Southern bluefin tuna

Lower-mercury options such as salmon, snapper and prawns (fully cooked) are excellent choices during pregnancy.

Deli Meats & Pâté

Deli meats and pâté carry a higher risk of listeria contamination.

  • Avoid cold sliced deli meats unless reheated until steaming.
  • Avoid pâté, especially liver pâté.
  • Limit liver and organ meats due to high vitamin A (retinol) content.

Pre-Prepared Foods & Use-By Dates

This is not the time for the “sniff test”.

During pregnancy:

  • Follow use-by and best-before dates strictly.
  • Eat leftovers within 24 hours.
  • Reheat food thoroughly until steaming hot.
  • Wash fruit and vegetables carefully.

Cooked rice, salads and pre-prepared foods should not sit at room temperature.

Caffeine & Alcohol

There is no known safe level of alcohol during pregnancy, so it’s recommended to avoid it entirely.

Caffeine should be limited to around 200 mg per day (roughly 2–3 small coffees). High caffeine intake has been associated with low birth weight.

Foods You CAN Eat While Pregnant

While this list may feel restrictive, there is still so much you can enjoy:

  • Fully cooked meats
  • Cooked seafood
  • Pasteurised dairy products
  • Freshly prepared meals
  • Well-washed fruit and vegetables
  • Whole grains, nuts and legumes

Focus on nutrient-dense foods and take a prenatal supplement containing folic acid as recommended by your healthcare provider.

The Bottom Line

Pregnancy food restrictions aren’t about perfection — they’re about reducing risk.

If you’ve eaten something on this list before realising you were pregnant, try not to panic. Many women consume restricted foods before they know they’re expecting and go on to have completely healthy pregnancies.

As a simple rule:

  • Wash properly.
  • Cook thoroughly.
  • Check expiry dates.
  • When in doubt, ask your midwife or GP.

And yes — you will absolutely enjoy brunch again one day.

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