Nutrition in Pregnancy
Quick guidance on what’s safe, what to limit, and what to avoid.
Based on NHS guidelines.
Enter a food, drink, or ingredient to check its safety during pregnancy.
Cheese, Milk & other Dairy
Safe to Eat
Pasteurized milk, yoghurt, cream, ice cream
Hard cheeses (cheddar, gruyere, parmesan), pasteurized or unpasteurized
Soft pasteurized cheeses (cottage, mozzarella, feta, cream cheese, ricotta, paneer, halloumi, spreads; goat cheese without rind)
Any soft/blue cheese if cooked until steaming hot
Cooking kills bacteria like Listeria, making it safe.
With Caution
No items in this category for dairy.
Dairy products are generally either safe or should be avoided unless cooked.
Avoid
Unpasteurized cow's, goat's, or sheep's milk/cream Listeria
Mould-ripened soft cheeses (brie, camembert, chèvre) unless cooked hot Listeria
Soft blue cheeses (danish blue, gorgonzola, roquefort) unless cooked hot Listeria
Why? Unpasteurized and soft-ripened dairy can carry Listeria, a bacteria that can cause listeriosis, leading to miscarriage, stillbirth, or severe illness in newborns. Cooking to steaming hot kills the bacteria.
Meat & Poultry
Safe to Eat
Well-cooked meat (chicken, pork, beef) with no pink/blood
Cold, pre-packed meats like ham and corned beef
Cold cured meats (salami, prosciutto) if cooked thoroughly
With Caution
Cold cured meats (salami, pepperoni, chorizo, prosciutto) Toxoplasma
These are not cooked and may contain parasites. Eat only if cooked thoroughly.
Avoid
Raw or undercooked meat Toxoplasma
Risk of toxoplasmosis, which can cause miscarriage.
Liver and liver products Vitamin A
Contains very high levels of vitamin A, which can be harmful to the baby.
All types of pâté (including vegetarian) Listeria
Game meats (goose, partridge, pheasant)
May contain lead shot.
Eggs
Safe to Eat
Raw or partially cooked hen eggs only if from a certified salmonella-free scheme (e.g., British Lion)
Well-cooked eggs from any source (white & yolk are firm)
Well-cooked duck, goose, or quail eggs
With Caution
Raw or soft eggs
Unless you can confirm they are from a certified salmonella-free source, they must be cooked until the white and yolk are solid.
Avoid
Raw or soft-cooked hen eggs if their origin is unknown or not certified
Raw or partially cooked duck, goose, or quail eggs
Why? The risk is Salmonella. While unlikely to harm the baby directly, it can cause severe food poisoning in the mother. Certified schemes ensure hens are vaccinated against it.
Fish & Seafood
Safe to Eat
Any fully cooked fish and seafood
Sushi with cooked fish or vegetarian fillings
Smoked salmon or gravlax if cooked until steaming hot
Limit
Oily fish: ≤ 2 portions/week (e.g., salmon, trout, mackerel, herring)
To limit intake of pollutants like dioxins and PCBs.
Tuna: ≤ 2 steaks or 4 cans/week Mercury
To limit intake of mercury, which can harm the baby's developing nervous system.
Avoid
Swordfish, marlin, shark Mercury
These have high levels of mercury.
Raw shellfish
May contain harmful bacteria, viruses, or toxins.
Ready-to-eat cold-smoked or cured fish (e.g., smoked salmon) Listeria
Must be cooked until steaming hot to be safe.
Tuna does not count as oily fish. You can have the tuna allowance in addition to the oily fish allowance.
Other Foods & Drinks
Safe to Eat
Peanuts
Safe unless you have a nut allergy.
Liquorice sweets
However, avoid liquorice root.
Well-washed fruits, vegetables, and salads
Washing removes soil that could carry Toxoplasma.
Limit / Be Careful With
Caffeine: ≤ 200mg per day
High levels are linked to low birthweight and miscarriage.
Approx. amounts: 1 mug filter coffee (140mg), 1 mug instant coffee (100mg), 1 mug tea (75mg), 1 can cola (40mg), 1 (250ml) energy drink (80mg).
Herbal teas: ≤ 1-2 cups per day
Some herbs may not be safe in large amounts. Check ingredients and caffeine content.
Enoki mushrooms
Must be cooked thoroughly to kill potential Listeria. Wash hands and surfaces after handling.
Avoid
Alcohol
The safest approach is to drink no alcohol at all to minimize risks to your baby.
High-dose vitamin supplements or supplements with vitamin A
Too much vitamin A can harm your baby. Use a specific pregnancy supplement.
Liquorice root