Pregnancy is full of lists what to do, what to eat, what not to eat. Some of it’s helpful, some of it’s fear-based, and most of it varies depending on where you live. As a doula, a co-founder of Carriage House Birth, and a parent of seven, I’ve seen just how confusing this landscape can be. This guide is here to provide global, evidence-based context around common food guidelines not medical advice. Every pregnancy is unique, and any questions about your individual health or risks should go directly to your trusted healthcare provider. We offer this information to help you make informed decisions that feel right for your body, your values, and your circumstances.

In the U.S., organizations like ACOG recommend avoiding raw fish during pregnancy due to the risk of foodborne illness. The UK’s NHS echoes this but focuses more on mercury content and bacterial contamination.Globally, though? Countries like Japan continue to include sushi as part of a healthy pregnancy diet. Research shows that when sushi is prepared safely with low-mercury fish and proper freezing techniques, the actual risk is relatively low.CHB take: If you’re craving sushi, cooked rolls or veggie options are easy wins. If you choose to eat raw fish, do it from a high-quality, reputable source and know that many pregnant folks around the world do the same.

Soft cheeses like brie, camembert, and blue cheese are flagged mostly because they’re sometimes made with unpasteurized milk, which can carry bacteria like listeria.But in the U.S., Canada, and much of Europe, pasteurized versions of these cheeses are widely available and considered safe.CHB take: Pasteurized? You’re good. We believe food should be safe and satisfying so check the label and make room for joy.

The concern here is listeria contamination. ACOG and NHS guidelines suggest avoiding deli meats unless they’re heated until steaming hot.CHB take: If you can’t imagine pregnancy without a turkey sandwich, just zap the meat in the microwave for 30 seconds. Or don’t—depending on your comfort level and provider’s advice. Risk tolerance is personal.

Fish is a great source of protein and omega-3s, but some types like swordfish, shark, and king mackerel are high in mercury, which can impact fetal development.CHB take: Stick with low-mercury options like salmon, cod, tilapia, and shrimp. These are both nutritious and widely recommended by health authorities around the world.

Raw eggs can carry salmonella, though in countries like the UK, eggs with the “Lion Mark” are considered safe—even runny. In the U.S., pasteurized eggs are the safer choice for anything uncooked, like homemade dressings or cookie dough.CHB take: If the eggs are pasteurized, the risk is significantly lower. If you’re baking with the kids or craving something nostalgic, choose ingredients that reduce your exposure.

It’s not just meats listeria and toxoplasma can also be present on produce. Washing fruits and veggies thoroughly can help reduce the risk of contamination.CHB take: Rinse it, peel it, or cook it. It’s a small step with a big payoff in terms of peace of mind.

Unpasteurized (raw) milk and dairy products may contain harmful bacteria. Most countries recommend sticking to pasteurized dairy to lower risk.CHB take: If you’re buying from a farmers’ market or small-scale dairy, ask questions. Transparency matters, and your comfort level should guide your choices.

ACOG recommends limiting caffeine to around 200mg per day about one 12-ounce cup of coffee. Too much has been linked to low birth weight and other concerns.CHB take: Your morning cup is not a dealbreaker. Be mindful of caffeine in tea, chocolate, and soft drinks, and adjust based on how your body feels. Decaf or herbal alternatives are great if you’re trying to cut back.

Global Guidelines vs. U.S. Recommendations

Every country assesses food risk a little differently, based on cultural norms, food systems, and public health infrastructure. 

For example:

• The UK allows lightly cooked eggs with a Lion Mark.
• Japan doesn’t restrict sushi.
• France encourages moderation but not elimination.

CHB take: What’s “risky” in one country is “normal” in another. You’re not doing it wrong, you’re navigating a system full of nuance. Informed consent matters here, too.

At Carriage House, we support the whole person not just the pregnancy. That means offering evidence, compassion, and cultural context without judgment or fear.We’re not doctors, and this post isn’t medical advice. It’s a gathering of global guidelines, seasoned by personal experience and years of birthwork.You are the expert on your body and your baby. Trust your instincts, stay curious, and reach out to your care provider for support when you need it. You’ve got this.

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