During pregnancy, the goal is twofold: to reduce microbiological risks (toxoplasmosis, listeriosis, salmonellosis) and to limit certain contaminants (mercury, excess vitamin A). Here is a clear guide to foods to avoid , to limit and safe alternatives .

To be strictly avoided

• Alcohol : No amount is considered safe.
• Raw or undercooked meats : tartares, carpaccios, unheated raw cold meats.
• Raw fish & seafood : sushi/sashimi, oysters, ceviche (except well-cooked versions).
• Raw eggs : mousse, homemade mayonnaise, raw yolk sauces (preferably well-cooked eggs).
• Unpasteurized milk & soft raw milk cheeses : risk of listeria (preferably pasteurized and well refrigerated).
• Unpasteurized juices : prefer pasteurized juices.
• Refrigerated, unsterilized pâtés & rillettes .

To limit

• Fish with high mercury content : choose smaller/low-contamination species; vary sources.
• Liver & products rich in preformed vitamin A : avoid excess.
• Caffeine : consume it in moderation (limit coffee, strong teas, energy drinks).
• Sweeteners & ultra-processed products : favor homemade products and short ingredient lists.
• Concentrated herbal teas & herbal supplements : seek the advice of a health professional before regular use.

Fruits: What you need to know

• No fruit is “forbidden” in principle : wash them carefully, peel if necessary, eat them fresh or cooked .
• Avoid cut fruit that has been improperly refrigerated or left exposed to room temperature for long periods of time.
• Be careful with unpasteurized fresh fruit juices sold to take away.

Hygiene & conservation

• Wash fruits/vegetables well; separate raw and cooked ; cook meat, eggs and fish thoroughly.
• Respect the cold chain ; check the shelf life and cleanliness of the refrigerator.
• Reheat cooked cold meats thoroughly before eating.

Practical lists

Examples of safe foods

• Pasteurized cheeses (hard cheeses, natural yogurts), UHT milk.
• Well-cooked meats, cooked fish, legumes.
• Well washed or cooked fruits & vegetables, compotes, soups.
• 100% nut butters (peanut, almond) in reasonable quantities.

“Pregnancy friendly” snacks

• Pasteurized yogurt + washed fruit + oat flakes.
• Compote with no added sugar + handful of almonds.
• Hummus toast + washed carrot sticks.

And what about yoga?

Gentle practice helps regulate appetite and stress. Set up a short routine (breathing + mobility), on a suitable non-slip mat . If you have sensitive knees/hips, choose a thick mat . For comfortable seating, use a cushion/bolster and secure the stretches with bricks and straps .

Digestion & Calm Mini-Sequence (8–10 min)

1. Seated breathing (2 min): sitting high on a cushion , exhaling for longer.
2. Lateral openings (3 min): standing flank stretches, long back.
3. Gentle mobility (3 min): pelvic tilts, slow cat-cow.
4. Lateral relaxation (2 min): left side, calm breathing.

Important message

Medical situations vary: in case of doubt, intolerances or pathologies (gestational diabetes, anemia, etc.), follow the advice of your healthcare professional who will personalize the recommendations.