Pregnancy Food Safety Checklist: Complete Guide 2025

Updated: January 15, 2025 • 15 min read • 40,000+ monthly searches

❌ Foods to Avoid During Pregnancy

  • Raw Fish & Sushi: Risk of parasites and listeria
  • Unpasteurized Dairy: Risk of listeria contamination
  • Raw Eggs: Risk of salmonella
  • High-Mercury Fish: Shark, swordfish, king mackerel, tilefish
  • Raw Meat: Steak tartare, carpaccio, raw poultry
  • Alcohol: No safe amount during pregnancy
  • Raw Sprouts: Alfalfa, clover, radish sprouts

✅ Safe Foods During Pregnancy

  • Cooked Fish (Low Mercury): Salmon, cod, tilapia, shrimp (2-3 servings/week)
  • Pasteurized Dairy: Milk, cheese, yogurt (check labels)
  • Cooked Meats: All fully cooked meats to 165°F
  • Fruits & Vegetables: Washed thoroughly, cooked when possible
  • Whole Grains: Bread, rice, pasta, oats

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