Foods To Avoid When Pregnant (And What to Eat Instead)
- Alana Taylor
- 5 hours ago
- 5 min read
Finding out you’re pregnant brings a flood of emotions — excitement, nerves, and a thousand questions about what you can and can’t do. One of the first things many mums-to-be worry about is food. Suddenly, your favourite latte, soft cheese platter, or sushi roll might feel off-limits, and it’s easy to feel overwhelmed by conflicting advice.
That’s why knowing the facts about foods to avoid when pregnant and the pregnancy-safe alternatives you can enjoy is so important. With the right knowledge, you’ll feel confident about your choices, stay healthy, and focus on enjoying this special stage of your journey.
Being Pregnant and Enjoying Food!
One of the biggest questions mums-to-be type into Google is “foods to avoid when pregnant” or “what can I eat when pregnant Australia.” Suddenly, your morning coffee, favourite sushi roll, or deli sandwich feels like a potential minefield.
The first thing to know? You don’t need to panic. With the right knowledge, you can feel confident about your food choices and focus on enjoying this special time.
This guide covers the foods to avoid during pregnancy, why they’re not safe, what you can eat instead, and even a sample Melbourne mum-friendly meal plan.
Foods To Avoid When Pregnant - The Big “No List” of Foods During Pregnancy
While every pregnancy is different, there are general guidelines recommended by health professionals in Australia.
Here are the most common foods to avoid when pregnant:
Soft Cheeses
Brie, camembert, ricotta, feta, and blue cheese are best avoided unless cooked until steaming hot. These can carry listeria, which can be dangerous for both mother and baby.
Raw Fish
Sashimi, oysters, and sushi with raw seafood can carry parasites or bacteria. Even in Melbourne’s best sushi restaurants, it’s safest to skip the raw options for now.
Deli Meats & Pre-Packaged Salads
Cold cuts, pâté, and pre-made salads from cafés or supermarkets can carry listeria if not stored properly.
Undercooked Meat & Eggs
Steak tartare, rare burgers, or runny eggs should be avoided. Always cook meats thoroughly and stick to well-cooked eggs.
High-Mercury Fish
Shark (flake), marlin, swordfish, and some tuna varieties are high in mercury, which can impact baby’s development.
Alcohol
There is no safe amount of alcohol during pregnancy. Best to avoid altogether.
Why Some Foods Are Unsafe
It’s easy to wonder, “Why can’t I eat the same foods I loved before?” After all, many of them feel harmless in everyday life. But during pregnancy, your body is more vulnerable, and even foods that once seemed safe can carry extra risks.
The risks come down to a few key issues:
Listeria: Found in unpasteurised dairy, deli meats, and pre-prepared salads. It’s rare, but pregnancy lowers your immune system, making you more vulnerable.
Toxoplasmosis: A parasite found in undercooked meat or contaminated produce.
Mercury: A heavy metal found in large fish that can harm your baby’s developing nervous system.
Food Poisoning: What may just make you unwell outside pregnancy can have more serious consequences when you’re expecting.
Caffeine & Alcohol Limits
Caffeine
Australian guidelines recommend limiting caffeine to 200mg per day. That’s about one strong latte or two cups of tea. Watch out for hidden caffeine in chocolate, soft drinks, and energy drinks.
Alcohol
The National Health and Medical Research Council states there is no safe level of alcohol during pregnancy. Whether it’s a glass of wine or a cocktail at a party, the safest option is to skip alcohol altogether.
Pregnancy-Safe Alternatives
The good news? There are plenty of safe, delicious alternatives to enjoy during pregnancy, so you don’t have to feel like you’re missing out. From swapping soft cheeses for pasteurised varieties, to choosing cooked sushi rolls instead of raw fish, or indulging in refreshing mocktails in place of wine, there are endless ways to satisfy your cravings while keeping safe.
Here are some examples of safe, delicious alternatives to enjoy during pregnancy:
Instead of soft cheeses → Hard cheeses like cheddar or Swiss, or pasteurised cream cheese.
Instead of sushi with raw fish → Try cooked options like teriyaki chicken, tempura vegetables, or egg rolls.
Instead of deli meats → Freshly cooked meats, roasted chicken, or vegetarian protein options.
Instead of alcohol → Sparkling water with lime, pregnancy-safe mocktails, or non-alcoholic wines (check labels for pasteurisation).
Sample Meal Plan for Melbourne Mums
Have you been Googling and wondering “what can I eat when pregnant Australia” while trying to make sense of all the do’s and don’ts? You’re not alone — it’s one of the most common questions expecting mums ask in those early weeks.
Here’s a sample meal plan tailored for a Melbourne lifestyle:
Breakfast
Wholegrain toast with avocado and boiled egg.
Smoothie with banana, spinach, and pasteurised yoghurt.
Lunch
Quinoa salad with roasted veggies and grilled chicken.
Sandwich with freshly cooked beef or turkey, plus salad.
Snacks
Fresh fruit, nuts, and pregnancy-safe dips like hummus.
Greek yoghurt with berries.
Dinner
Baked salmon (low-mercury fish) with steamed greens.
Stir-fry with tofu, vegetables, and brown rice.
Dessert
Berries with cream, or a slice of banana bread.
Local Food & Café Tips
Living in Melbourne’s South East means you’re spoiled for choice when it comes to pregnancy-safe cafés and restaurants. Many local mums in Clyde, Berwick, Hallam, Carrum Downs, Endeavour Hills and Pakenham, swear by their favourite brunch spots for hearty meals with safe options.
Look for Resturants, Cafes and Places that serve:
Cooked breakfast platters with eggs done well.
Freshly prepared salads.
Smoothies made with pasteurised dairy.
Pro tip: Don’t be shy about asking staff how food is prepared — most cafés in Melbourne are used to catering for pregnant mums.
Emotional Side: Navigating Cravings & Aversions
Pregnancy cravings are real — and so are aversions. You may desperately want a ham and cheese croissant one day, then find yourself nauseated by the smell of coffee the next. It helps to:
Stock up on safe snacks.
Keep small meals ready in the fridge.
Don’t feel guilty about cravings — just find safe swaps.
Capturing Your Healthy Glow with Pregnancy Photoshoot in Melbourne
Pregnancy isn’t just about food lists and rules - it’s also about celebrating the journey. While you’re nourishing your body and baby with pregnancy-safe foods, remember to capture this stage of life.
At Alana Taylor Photography in Clyde, I offer:
Maternity Photography Photoshoots to highlight your glow.
Newborn Photography Photoshoots to capture those early cuddles.
Cake Smash Photography Photoshoots to celebrate your baby’s first year.
Baby Photography Photoshoots to document the sweet milestones in the first year
Kids Photography Photoshoots to capture their growing personalities and cheeky smiles.
Family Photography Photoshoots to create timeless images with the people you love most.
Healthy inside and out — imagine pairing that glow with a maternity photoshoot you’ll treasure forever.
FAQs: Foods to Avoid in Pregnancy
Pregnancy can feel overwhelming when it comes to food rules, and it’s no surprise that mums often have the same concerns. Here are Common FAQs about foods to avoid in pregnancy.
1. Can I eat sushi while pregnant?
Yes — but only cooked options. Avoid raw fish.
2. Is coffee safe in pregnancy?
Yes, up to 200mg caffeine per day.
3. Can I eat soft serve ice cream?
Best to avoid, due to risk of listeria in machines.
4. What fish are safe during pregnancy?
Low-mercury options like salmon, trout, and sardines.
5. Do I need to avoid chocolate?
No — just enjoy in moderation, keeping caffeine in mind.
Pregnancy and Confidence on Your Plate
Pregnancy can feel overwhelming when it comes to food rules, but with the right knowledge, it doesn’t have to be. Focus on fresh, safe, nourishing meals and swap out risky options for safer alternatives.
And while cravings may come and go, the journey itself is fleeting. Let me help you capture it with maternity photography session and newborn photography sessions in Melbourne’s South East. Because while meals are temporary, memories last forever.