Pregnancy comes with a flood of excitement, curiosity, and, let’s be real, a fair share of confusion—especially when it comes to food. Suddenly, your usual snacks and sips spark questions: “Can I still have sushi?” “Is coffee okay?” “What about soft cheese?” If you’re wondering what’s safe to eat and drink while pregnant, you’re not alone. Here’s a helpful breakdown of what you can enjoy, what to limit, and what to avoid while growing a little human.
Safe and Nourishing Foods to Embrace
A balanced, nutritious diet during pregnancy is key—not just for your baby’s development, but to help you feel your best too. Focus on these:
Fruits and vegetables
Rich in vitamins, minerals, and fibre, fresh or cooked produce should be a staple at every meal. Just be sure to wash them thoroughly to remove potential traces of pesticides or bacteria.
Whole grains
Brown rice, oats, quinoa, and wholemeal bread provide essential nutrients like iron and folate, plus help keep your digestion regular (hello, fibre).
Lean proteins
Go for fully cooked meats, poultry, and eggs. Plant-based proteins like lentils, chickpeas, and tofu are also great options.
Dairy and dairy alternatives
Pasteurised milk, yoghurt, and hard cheeses (like cheddar and parmesan) are rich in calcium. If you’re dairy-free, choose fortified plant milks like soy or oat.
Healthy fats
Avocados, nuts, seeds, and oils like olive or flaxseed help with brain development for your baby and keep you satisfied between meals.
Fish (with some guidelines)
Fish is packed with omega-3 fatty acids, but stick to low-mercury types like salmon, sardines, and pilchards. Limit oily fish to about two servings per week.
What to Limit, Not Eliminate
Caffeine
You don’t have to say goodbye to coffee altogether. Experts recommend keeping it under 200 mg per day, which is about one small coffee or two cups of tea.
Processed and packaged foods
An occasional indulgence is fine, but aim to limit foods high in salt, sugar, and preservatives.
Artificial sweeteners
Some are safe (like aspartame and sucralose in moderation), but others are best avoided. If you’re unsure, check with your doctor or midwife.
What to Avoid Completely
Unpasteurised dairy and soft cheeses
Brie, camembert, blue cheese, and goat’s cheese made with unpasteurised milk can carry listeria, a harmful bacteria. Always check the label.
Raw or undercooked eggs and meat
These can contain salmonella or toxoplasmosis. Make sure everything is cooked through—yes, even that steak.
Raw fish and shellfish
Sushi made with raw fish is off-limits unless it’s been frozen first to kill parasites. Stick with vegetarian rolls or cooked seafood versions instead.
Certain fish with high mercury
Avoid swordfish, shark, king mackerel, and marlin. Too much mercury can harm your baby’s developing nervous system.
Alcohol
There’s no known safe amount of alcohol during pregnancy, so it’s best to skip it altogether.
Every pregnancy is unique, so while this guide covers the general dos and don’ts, always check in with your healthcare provider if you’re unsure about anything. Your body’s doing something amazing, and nourishing it well is a powerful part of the journey.
