What Foods To Avoid At 6 Weeks Pregnant

You’re pregnant! The first weeks can feel like a whirlwind. Morning sickness might already be making even your favourite foods feel questionable, which in turn makes it challenging to maintain good nutrition.

Dr. Prati Sharma, an OB/GYN and reproductive endocrinologist, explains why this is important: "During the first four to eight weeks, your baby's major organs—like the brain, heart, neural tubes and stomach—are starting to form. It's an important stage, and it's best to avoid anything that can introduce bacteria, toxins and viruses."

In other words, being a little mindful about your food choices can go a long way. "Some foods, like unpasteurized cheese, certain meats, fish and tofu, can sometimes carry bacteria that aren't ideal for pregnancy," Dr. Sharma says. "Pregnant people can already be dealing with nausea, so steering clear of anything that could cause food poisoning is a good idea for you and your baby."

So, what's safe to eat and what should you avoid? We asked experts for their best advice on food safety in early pregnancy, from how to handle seafood and dairy to tips for prepping meals safely. Ahead, find the guidance you need for this exciting new chapter.

Dairy products to be cautious with or avoid

Pregnant and craving some brie? Beth Ferguson, a dietitian and nutritionist, says unpasteurized dairy products are not worth the risk. "These products can be a breeding ground for salmonella, which can be passed to your baby and, in the worst cases, cause stillbirth," Ferguson explains. "Even more concerning, unpasteurized soft cheeses can contain listeria, a bacterium especially hazardous for expectant mothers."

To stay safe, Ferguson recommends avoiding unpasteurized milk and soft cheeses like feta and brie, which are made from raw milk. Instead, she suggests choosing pasteurized products and checking food labels for 'pasteurized' and 'ultra-pasteurized' to ensure safety.

Meat, poultry, and eggs: Safe handling and what to avoid

When it comes to meat, poultry, and eggs, careful kitchen practices are a must. "This includes basic hygiene like washing your hands after handling any raw foods, as well as washing and sanitizing any countertops, utensils and cutting boards that come into contact with these foods," Ferguson explains.

This extra attention is important because certain foods carry risks like toxoplasmosis and salmonella. According to Ferguson, "Toxoplasmosis can be passed to the fetus and can cause stillbirth or serious health issues after the baby is born, with symptoms sometimes appearing months or years later. Salmonella can pass a specific strain to the baby, which could also cause stillbirth or premature birth."

To be as careful as possible, Ferguson recommends cooking meat and eggs thoroughly. Chicken and poultry should reach 165°F, ground meats 160°F, and steaks and pork chops 145°F. And while runny eggs can be delicious, she says it's best to make sure eggs are fully cooked for now.

There are, however, meats you should avoid during pregnancy to reduce health risks: "These include raw or undercooked meat or poultry, unheated deli meats, processed meats like cold cuts and hot dogs and refrigerated meat spreads like ham or tuna salad," says Ferguson.

Fish and seafood: Mercury, parasites and safe choices

Seafood is a nutrient-dense addition to any healthy diet, but it's important to be selective about your seafood choices. Ferguson points out that while fish offers many health benefits for you and your baby, some types can carry risks like mercury and parasites.

"Mercury is a heavy metal that can impact a baby’s developing nervous system, so it's a key concern for pregnant women," she says. "However, the actual risk depends on the amount, frequency and type of fish eaten. Some varieties of fish naturally contain selenium, which helps block mercury from doing damage, so a balanced approach is best."

So, which fish should you skip? Ferguson says to steer clear of high-mercury fish such as swordfish, king mackerel and shark. However, tuna is a gray area. "Light tuna is generally okay in small amounts, but albacore (white) tuna should be limited to no more than 6 ounces a week," she says.

There are still plenty of safe options. "Look for smaller, cold-water fish like salmon, sardines, herring and anchovies," Ferguson suggests. "They are low in mercury and provide health benefits like omega-3 fatty acids, which are crucial for fetal brain development. Shellfish like shrimp, scallops and mussels are also lower-risk choices and bring other essential nutrients to the table, like iodine and zinc."

Other drinks and foods to avoid or limit

There are other food and drinks that should be avoided or limited during pregnancy. "Caffeine intake has been the source of much debate during pregnancy," Ferguson explains. "It is recommended to limit caffeine intake to less than 200 mg a day, which is roughly equivalent to 2 six-ounce cups of coffee. Increased amounts may be associated with a higher risk of miscarriage, low birth weight and fetal growth restriction."

You'll also want to steer clear of carbonated sugar-sweetened beverages like Coke, Pepsi and energy drinks, as well as other foods and drinks like fruit juices that are high in added sugars. Additionally, consuming alcohol is always a no-go: "It has been well established that alcohol can negatively impact a growing fetus during pregnancy and increase the risk of Fetal Alcohol Spectrum Disorder," says Dr. Sharma. "When a pregnant person drinks, alcohol can accumulate in the amniotic fluid, prolonging the effect for the fetus. A fetus also doesn’t have strong enough liver function to process alcohol the way a grown adult does."

Why food safety is crucial in early pregnancy 

The choices you make about what you eat, and even the environment around you, can influence how your baby grows and develops during these first critical weeks. "Harmful substances—from foods we eat to pollutants and environmental factors—can have an impact on pregnancies and fetal development," Dr. Sharma says.

There's also the fact that your immune system changes when you're expecting. "During pregnancy, a woman’s immune system changes to accept the fetus, which is genetically different from her, while still keeping her healthy," says Sharma. "The immune system becomes less inflammatory and reduces the activity of certain immune cells that might harm the fetus. This doesn’t mean the entire immune system is suppressed, but it can change how the body responds to some infections, making pregnant women more vulnerable to certain germs.”

Pregnancy hormones also come into play here—they are not just responsible for your unique cravings or mood swings. "These hormones can also influence your immune system, making you more likely to catch some infections," says Sharma. "For example, listeria is a type of bacteria that usually causes mild food poisoning in most people. However, during pregnancy, it can be much more serious and may even be dangerous for your baby. In fact, pregnant people are about 20 times more likely to get listeria than the general population."

Safe food preparation and handling tips

Julianka Bell, a registered dietitian in D.C., says it's best to keep certain food preparation and handling tips in mind. "Cook at home whenever possible, as most foodborne illnesses originate from restaurant meals or ready-to-eat foods," she suggests. "Defrost meat in the fridge, not on the counter, and avoid buying pre-cut produce unless you’ll be cooking it. Also, use clean utensils and sanitize your kitchen with a safe product, such as white vinegar."

Handwashing and kitchen hygiene are non-negotiable as well. "Wash your hands before cooking, after handling raw meat and before touching anything else," Bell says. "Counters, cutting boards and kitchen tools should be cleaned before and after each use."

To avoid cross-contamination, Bell suggests keeping raw and cooked foods separate at all times. "Use separate cutting boards for meat and produce, and never return cooked meat to a dish or marinade that previously held raw meat," she advises.

Finally, don't forget to wash fruits and vegetables carefully. According to Dr. Sharma, "Unwashed produce can harbor bacteria, parasites, and pesticides, all of which pose potential risks to a pregnant woman's health and can be passed on to the fetus."

Conclusion: Navigating food choices at 6 weeks and beyond

Navigating food choices when you're six weeks pregnant can sometimes feel overwhelming, especially when dealing with pregnancy symptoms, but a little knowledge and some thoughtful preparation can go a long way for both your health and your baby’s.

Opt for healthy foods, choose pasteurized dairy, cook meat and eggs thoroughly, choose low-mercury fish, and keep your kitchen clean. By following these safety tips pregnancy week by week, you can confidently support your health and your baby's growth from the first trimester onward.

Above all, focus on eating a balanced, nutritious diet at every stage of your pregnancy. “Make sure to include plenty of Iron, Vitamin A, Vitamin B12, Vitamin D, Choline, and DHA to support healthy fetal development, including the growth of your baby's kidneys,” says Sharma. "Nourishing yourself well is one of the most powerful things you can do for your growing baby."

Experts

• Dr. Prati Sharma is an OBGYN, reproductive endocrinologist, an infertility specialist (REI), and a medical advisor to Bird&Be, a company focused on fertility and reproductive health solutions.
• Julianka Bell, MS, RD is a registered dietitian.
• Beth Ferguson, MS, RDN, IBCLC, a registered dietitian nutritionist