Your infant is your first priority. For this reason, you might garnish your salads with chickpeas, add sliced fruit to your fortified breakfast cereal, or just nibble on almonds. However, are you aware of which foods are off limits when pregnant? Here are some general guidelines for eating when pregnant.

Don't eat seafood high in mercury

One excellent source of protein is seafood. Additionally, many fish's omega-3 fatty acids can support the development of your baby's brain and eyes. However, some fish and shellfish may be dangerously high in mercury. A mercury overdose could harm the developing neurological system of your unborn child.

The likelihood of mercury content increases with fish size and age. When pregnant, the U.S. Food and Drug Administration (FDA) advises against consuming the following foods:

• Bigeye tuna.
• King mackerel.
• Marlin.
• Orange roughy.
• Swordfish.
• Shark.
• Tilefish.

What is safe, then? Some seafood varieties have low mercury content. Pregnant women are advised to consume 8 to 12 ounces (224 to 336 grams) of seafood per week according to the Dietary Guidelines for Americans. That amounts to two or three servings. Here are a few choices:

• Anchovies.
• Black sea bass.
• Catfish.
• Cod.
• Freshwater trout.
• Herring.
• Light canned tuna.
• Oysters.
• Pollock.
• Salmon.
• Sardines.
• Shad.
• Shrimp.
• Sole.
• Tilapia.
• Whitefish.

Don't eat raw, undercooked or tainted seafood

To avoid harmful bacteria or viruses in seafood:

• Don't eat raw fish and shellfish. Examples of raw or undercooked foods to avoid include sushi, sashimi, ceviche and raw oysters, scallops or clams.
• Don't eat uncooked seafood that's refrigerated. Seafood branded "nova style," "lox," "kippered," "smoked," or "jerky" are a few examples. If smoked seafood is used in a casserole or other prepared meal, it's acceptable to eat. Versions that are shelf-stable and canned are likewise safe.
• Watch for local fish advisories. To find out how often you can safely eat fish that comes from local waters, check for fish advisories before making any purchases. When water pollution is an issue, be sure to take this action. Don't eat any fish that week if you're unsure about the safety of the fish you've already consumed.
• Cook seafood well. Fish should be cooked to an internal temperature of 145 F, or 63 C. When the fish flakes with a fork and has a uniformly milky white appearance, it is cooked. Cook until the lobster, shrimp, and scallops are a creamy white color. Cook mussels, oysters, and clams until the shells split open. Any that don't open, discard them.

Don't eat undercooked meat, poultry or eggs

There is an increased risk of bacterial food poisoning during pregnancy. We refer to this as a foodborne sickness. It's possible that being pregnant will affect how your body responds to food poisoning. Though it's uncommon, food poisoning can also harm the unborn child.

To avoid contracting a foodborne infection:

• Fully cook all meats and poultry before eating. Use a meat thermometer to make sure.
• Cook hot dogs and lunch meats until they're steaming hot. Or don't eat them at all. They can be sources of a rare but serious foodborne illness known as a listeria infection.
• Don't eat pates and meat spreads that are stored in a refrigerator. Canned and shelf-stable versions are OK.
• Cook eggs until the egg yolks and whites are firm. Raw eggs can have harmful bacteria. Don't eat foods that may be made with raw or partly cooked eggs. Examples include homemade eggnog, raw batter and dough, tiramisu, freshly made or homemade hollandaise sauce, homemade Caesar salad dressing and homemade ice cream.
• Don't eat ready-made meat salads or seafood salads. These include ham salad, tuna salad and chicken salad.

Don't eat unpasteurized foods

A diet that includes a lot of low-fat dairy products can be beneficial. These consist of cottage cheese, mozzarella cheese, and skim milk. However, avoid consuming any food or beverages that include milk that hasn't been pasteurized. Unpasteurized milk products may result in foodborne illness.

Steer clear of soft cheeses like feta, blue cheese, and brie unless the label indicates that the product is pasteurized or manufactured with pasteurized milk. Avoid drinking unpasteurized juice or cider.

Don't eat unwashed fruits and vegetables

Thoroughly wash all raw fruits and vegetables to remove any potentially hazardous microorganisms. Avoid consuming any raw sprouts, such as those from radish, clover, alfalfa, and mung beans. They may contain dangerous bacteria. Ensure sprouts are cooked through.

Don't have too much caffeine

Although caffeine can pass into the womb, it's unclear how it will affect the infant. Your healthcare provider may advise against caffeine consumption during pregnancy out of caution. Alternatively, you could be advised to restrict your daily intake of caffeine to under 200 mg.

The amount of caffeine in an 8-ounce (240 milliliters, or mL) cup of brewed coffee is around 95 mg. About 47 mg can be found in an 8-ounce (240 mL) cup of brewed tea. Moreover, a 12-ounce (360 mL) caffeinated cola has roughly 33 mg.

Don't drink herbal tea

The effects of various herbs on developing fetuses are not well understood. Therefore, unless specifically authorized by your healthcare provider, avoid drinking herbal tea. This covers herbal tea varieties intended for expectant mothers.

Don't drink alcohol

There is no proven safe amount of alcohol to consume while pregnant. Don't consume any alcohol just to be safe.

Think about the dangers. Pregnancy-related alcohol consumption increases the risk of stillbirth and miscarriage. Fetal alcohol syndrome can also be brought on by alcohol consumption. Lower IQ and abnormal facial formation are two symptoms of the disease.

See your healthcare provider if you have concerns about alcohol consumption prior to becoming pregnant or if you believe you need assistance quitting.