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Reference Guide

Do's & Don'ts During Pregnancy

A clear, research-backed reference for food, drinks, medication, and everyday activities.

Pregnant woman preparing a meal at home
Before you read on This page summarizes general guidance from ACOG, the CDC, and the FDA. It is not medical advice and doesn't replace your OB-GYN or midwife — always check anything specific to your pregnancy (medications, conditions, allergies) with your own provider.

01

Food

Sorted by risk level, based on ACOG and FDA food-safety guidance.

Generally Safe

  • Thoroughly cooked meat, poultry & eggs
  • Pasteurized dairy & cheeses — hard cheeses (cheddar, parmesan, swiss), mozzarella, feta, cream cheese, and cottage cheese
  • Low-mercury fish, cooked: salmon, shrimp, tilapia, cod (8–12 oz/week, about 2–3 servings)
  • Washed fresh produce
  • Canned/shelf-stable pâté and meat spreads

Limit

  • Deli meats & hot dogs — only if steaming hot
  • Caffeine-containing foods (see Drinks section)
  • Highly processed / high-sodium foods

Avoid

  • Raw or undercooked meat, poultry, fish & eggs (sushi, tartare, runny yolks)
  • Unpasteurized milk and juice, and any cheese made with unpasteurized (raw) milk; queso fresco-style cheeses unless heated until steaming hot
  • High-mercury fish: shark, swordfish, king mackerel, marlin, orange roughy, tilefish (Gulf of Mexico), bigeye tuna
  • Cold deli meats & refrigerated pâté (Listeria risk)
  • Unwashed produce, raw sprouts

02

Drinks

Hydration matters more than usual — but a few categories need limits or a full stop.

Safe

  • Water (aim for ~10 cups/day)
  • Pasteurized milk & fortified plant milks
  • 100% pasteurized fruit/vegetable juice
  • Decaf coffee & tea

Limit

  • Caffeine — cap at 200 mg/day (~one 12 oz coffee)

Avoid

  • Alcohol — no known safe amount or safe time during pregnancy (CDC)
  • Unpasteurized juice or cider

03

Medication

General OTC guidance — dosage and personal history always change the answer, so confirm with your OB before starting anything new.

NeedUsually OKUsually Avoid
Pain / feverAcetaminophen (Tylenol), as directedIbuprofen, naproxen, aspirin — avoid from 20 weeks on, and ask your provider about earlier use. Exception: low-dose (81 mg) aspirin your provider prescribes
Cold / congestionSaline spray; pseudoephedrine after 1st trimesterMulti-symptom combos with NSAIDs; ask your provider before using phenylephrine in early pregnancy
AllergiesLoratadine, cetirizine (2nd-gen antihistamines)—
NauseaVitamin B6, doxylamine, gingerPrescription anti-nausea meds that weren't prescribed to you
HeartburnTums, calcium carbonate antacidsLong-term use without provider guidance
ConstipationFiber supplements, stool softeners (Colace)Stimulant laxatives without guidance
Worth knowing In September 2025 the FDA asked doctors to consider minimizing acetaminophen use in pregnancy for routine low-grade fevers, while noting that a causal link to neurodevelopmental conditions has not been established. ACOG reaffirmed that acetaminophen remains the analgesic and fever reducer of choice in pregnancy and that the current evidence does not support a causal link. Bottom line: use it only as directed, and ask your OB about fevers and pain — it's a good example of why "check with your OB" is the right default, not just a disclaimer.

04

Activities & Lifestyle

What's fine to keep doing, what needs modification, and what to pause.

Keep Doing

  • Moderate exercise: walking, swimming, prenatal yoga
  • Sex, unless your provider advises otherwise
  • Travel — the best window is mid-pregnancy, 14–28 weeks (ACOG); check airline rules and ask your provider before flying later on
  • Dyeing hair (limited evidence of harm, ventilate area)
  • Most skincare — avoid retinoids (see Avoid)

Modify

  • Air travel long-haul — get up and move every hour

Avoid

  • Contact sports & activities with fall/impact risk
  • Exercises lying flat on your back after the first trimester
  • Heavy lifting
  • Cleaning cat litter boxes (toxoplasmosis risk) — have someone else do it; if you have to, wear disposable gloves and wash your hands well
  • Retinoid skincare (tretinoin, high-dose vitamin A creams)
  • X-rays/CT unless your provider says they're medically necessary — always tell the technician you're pregnant
  • Smoking & secondhand smoke, recreational drugs
  • Hot tubs, saunas & hot yoga — overheating risk

Sources Referenced

  1. American College of Obstetricians and Gynecologists (ACOG) — patient FAQs on nutrition, exercise, and medication in pregnancy
  2. CDC — food safety for pregnant people; alcohol and pregnancy guidance
  3. U.S. FDA — mercury in fish advice; September 2025 acetaminophen communication
  4. Cleveland Clinic & WebMD (medically reviewed content) — food and medication safety overviews

This guide is educational and general. Pregnancy needs vary by trimester, health history, and medication interactions — always loop in your OB-GYN or midwife before adding, dropping, or continuing any food, drink, medication, or activity.

"Knowing the guidelines takes the guesswork out — your provider fills in the rest."