The old saying “you are what you eat” is crucial to remember when pregnant, as what you put in your body goes to your baby as well. Nutrition and health are inextricably linked, so it’s vital to ensure you provide yourself and your baby with the proper nutrients, including protein, healthy fats, vitamins, and minerals. It’s equally important to avoid foods that may harm your developing fetus. Here are some foods OB-GYNs say pregnant women should avoid.

5 Foods to Avoid When Pregnant

1. Alcohol

OB-GYNs agree alcohol is probably the most dangerous food to consume during pregnancy. Even moderate levels may harm the fetus, resulting in a risk of issues such as fetal alcohol syndrome. If you drank in the weeks before you realized you were pregnant, there is no need to panic. But, stop drinking as soon as your pregnancy is confirmed.

2. Fish With Mercury

While many fish are an excellent source of low-fat protein, dishes such as sushi are not safe to eat while pregnant as they may contain mercury. Some fish — such as shark, swordfish, tuna, and mackerel — tend to have high levels of mercury, which has been linked to neurological issues, especially in developing fetuses. Seafood with low mercury levels — such as scallops, shrimp, and crab — are safe in moderation.

3. Unprocessed Dairy

Most dairy products you buy at the grocery store are safe to consume, as it has been pasteurized. However, unpasteurized products — which you may find at natural food stores or farmers’ markets — may contain listeria, which could harm your fetus. Avoid unpasteurized dairy products, but eat plenty of low-fat, pasteurized products; these can provide a good source of calcium, Vitamin D, and protein that you and your baby need.

4. Raw Meat

Avoid all raw or undercooked meat and eggs, as these can contain E. coli, salmonella, listeria, and other bacteria. Read labels and ask questions when dining out to ensure all meat and other animal products are cooked through to the proper temperature to prevent contamination. Also, avoid deli meats, as many bacteria are found in cold cuts.

5. Unwashed Produce

Fresh produce is an essential part of a healthy diet for you and your developing baby. However, unwashed produce — particularly that which is not organic — may contain chemicals that can cause complications. Wash all fruits and vegetables with water before cooking or eating raw. For potatoes, apples, carrots, and other items with edible skin, peel or scrub them with a clean brush to remove embedded particles.

While avoiding these foods is a good rule of thumb for all pregnant women, it’s important to speak with your OB-GYN to discuss your individual nutritional needs. Advanced OB-GYN Services, with locations in St. Peters and Bridgeton, MO, is one of the area’s leading obstetrics and gynecology practices, offering comprehensive women’s health care including prenatal care, pregnancy preparation, and infertility treatments. Call (636) 928-1800 to speak with a friendly team member or visit their website to learn more about how this OB-GYN can help.