First, the good news - most foods and drinks are safe to have during pregnancy.

There are a few things you should be careful with or avoid though, and here's a run through of the main ones.

1. Cheese

We know, we know - cheese is life. But when it comes to soft, mould-ripened cheeses like Brie, Camembert and blue cheeses, it’s best to put them on the “no-go” list. These creamy delights can contain listeria, a bacteria that can cause an infection that makes your baby really poorly. Instead, opt for hard cheeses like Cheddar or Parmesan, or pasteurised soft cheeses like cottage cheese or cream cheese. 

2. Sushi

While raw fish is normally a delicious treat, during pregnancy, it’s best to avoid it. Raw fish can carry parasites and harmful bacteria, so it’s safer to stick to cooked options. Don’t worry, plenty of sushi restaurants offer tasty alternatives with cooked fish or veggies, so you won’t feel left out.

3. Eggs

Eggs are a great source of protein, but make sure they’re cooked thoroughly. Runny yolks might be your thing, but during pregnancy, fully cooked eggs are the safer choice to avoid salmonella. Scrambled, boiled or as part of a well-cooked omelette, there's still plenty of egg-citing ways to enjoy them!

4. Fish

Fish is fantastic for you and your baby, but some types are better left off the menu. Some fish, like shark, swordfish and king mackerel, can have harmful bacteria, viruses or toxins. Others are high in mercury, like tuna, so should be limited. Instead, opt for safer choices like salmon, cod or haddock. And remember, two portions of oily fish a week is perfect for getting those healthy Omega-3s without overdoing it.

5. Liver

Liver and liver products might be packed with nutrients, but they also contain high levels of vitamin A, which can be harmful for your baby. So, it’s best to skip the liver pâté and opt for other nutrient-rich foods like leafy greens, sweet potatoes or nuts.

6. Caffeine

We know how essential that morning coffee is, but during pregnancy, it’s wise to limit your caffeine intake. Too much caffeine can increase the risk of low birth weight, so try to keep it under 200mg a day - that’s about one regular cup of coffee. If you need an extra boost, decaf options can be great alternatives.

7. Alcohol

This one’s a bit of a no-brainer, but it’s worth mentioning - alcohol is best avoided during pregnancy. Luckily, there are plenty of delicious alcohol-free drinks to enjoy! From mocktails to sparkling juices, you can still raise a glass and join in the celebrations without worry.

8. Raw Food

Raw or undercooked meat, poultry and seafood are all off the menu for now. These can carry harmful bacteria and parasites. So, take your steaks well-done for a while. Bon appétit!

While this might seem like a lot to  avoid, the key is to enjoy a balanced diet filled with a variety of safe, nutritious foods. Focus on what you can eat, and have fun exploring new recipes and flavours. 

If you’re unsure about a certain food, your midwife or GP is always there to help. The NHS website has more resources, too.

Baby Movements

While you're here - monitoring your baby’s movements is an important part of keeping track of their wellbeing, and has shown to be critical in preventing stillbirth. If you think your baby’s movements have slowed down or stopped, contact your maternity unit immediately. Midwives and doctors are there to help you - 24 hours a day, 7 days a week.

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