1. Foods and Drinks to Avoid

• Alcohol – no safe amount is proven during pregnancy.
• Raw or undercooked meats, fish, and eggs – risk of bacteria or parasites (toxoplasmosis, listeria, salmonella). – I will say though, consult with your physician. If prepared and stored safely, I was selective in when and where I had raw sushi.
• Unpasteurized dairy or juices – listeria risk.
• High-mercury fish (shark, swordfish, king mackerel, tilefish) – mercury can affect baby’s brain development.
• Excess caffeine – try to limit to 200 mg per day (about one 12-oz coffee).
• Deli meats or hot dogs unless heated until steaming – also a listeria precaution.
• Sprouts eaten raw – bacteria can grow inside them where washing can’t reach.

2. Activities to Avoid or Modify

• Contact or high-impact sports – e.g., boxing, soccer, skiing, horseback riding (risk of falls or abdominal injury).
• Hot tubs, saunas, and overheating workouts – can raise your core temperature too much.
• Heavy lifting or sudden jerky movements – can strain your joints and back.
• Scuba diving – pressure changes can harm the baby.
• Amusement park rides with jerky motions – same concern as high-impact sports.

3. Medications and Substances

• Avoid certain over-the-counter meds like ibuprofen, aspirin (unless your physician says otherwise).
• Skip herbal supplements unless approved — “natural” doesn’t always mean safe.
• Absolutely no recreational drugs — many cross the placenta directly.

4. Lifestyle Factors

• No smoking or vaping — linked to premature birth, low birth weight, and other complications.
• Be careful with cleaning chemicals, paint fumes, and strong solvents — use gloves, ventilate well.
• Don’t change cat litter yourself — risk of toxoplasmosis (have someone else do it or use gloves and wash thoroughly).

5. Positional and Body Awareness

• Avoid lying flat on your back for long periods after mid-pregnancy — it can reduce blood flow.
• Take care with balance — your center of gravity shifts, so uneven surfaces and ladders are not your friends.

Would you like me to also list “things people often think are dangerous but are actually fine” — to help you avoid unnecessary worry?