Food takes on a whole new meaning when you're pregnant. What you eat can not only nourish and grow you as a person, but it can also send you rushing for the bathroom as you find yet another odor that disgusts you.

To help you get through this exciting but undeniably stressful time, we've compiled a list of foods and beverages to avoid so you can focus on figuring out how to best fill your plate during this crucial period. We also compiled a list of items about which experts are divided on whether or not they are safe to consume during pregnancy.

Foods to stay away from during pregnancy

Alcohol

Although it is not a food, alcohol remains high on the list of things to avoid while pregnant, according to experts. As the alcohol flows through the pregnant woman's bloodstream to the developing fetus, it can impair the development of the brain, facial features, and other key body organs. Alcohol can harm a child's life after birth, causing physical and developmental impairments known as fetal alcohol spectrum diseases.

There is no safe amount of alcohol to consume during pregnancy, according to the Centers for Disease Control and Prevention. If you're pregnant or planning a pregnancy and need help quitting drinking, speak with your doctor or look for help in your area.

Meat that is raw or undercooked

According to the FDA, pregnant women are more susceptible to foodborne illness because pregnancy weakens their immune system's ability to fight infections. Raw or undercooked meat can transmit hazardous bacteria like listeria, E. coli, salmonella, and toxoplasma, which can make you and your unborn baby very sick. It's advisable to order that burger or steak well-done while you're pregnant.

Seafood that is raw or undercooked, as well as all shellfish

This one may be a little painful, but raw or undercooked fish (such as sushi) might contain bacteria and viruses that can damage you and your baby. Importantly, eating raw fish puts you at risk for listeria, a bacteria that is 10 times more likely to afflict pregnant women and 24 times more likely to impact Hispanic pregnant women, according to the Centers for Disease Control and Prevention. Miscarriage, stillbirths, premature deliveries, and newborn death can all be caused by Listeria.

Sushi, sashimi, ceviche, raw oysters, scallops, and clams are among the seafood to avoid, according to the Mayo Clinic. According to the clinic, refrigerated seafood labeled nova style, lox, kippered, smoked, or jerky should be avoided.

Eggs in their natural state

Pregnant women should avoid undercooked or raw eggs since they pose the same risk of foodborne illness. Hollandaise sauce, Caesar dressing, aioli dip, and mayonnaise are among common homemade food items that may include raw eggs (though store-bought dressings and dips are usually safe because they're created with pasteurized eggs, according to the FDA). It's also crucial to completely cook your eggs. This signifies scrambled eggs with firm yolks.

Fish with a lot of mercury

According to the Mayo Clinic, the bigger and older the fish is, the more probable it is to have mercury levels that are unsafe during pregnancy. The neurological system of your baby can be harmed by a buildup of mercury in your body. Bigeye tuna, king mackerel, marlin, orange roughy, swordfish, shark, and tilefish are among the fish to avoid, according to the Food and Drug Administration.

Check local advisories for mercury levels and possible pollution if you catch your own fish or consume locally obtained seafood.

Unpasteurized milk and cheese

If your cheese or milk product says "unpasteurized" on the label, avoid it because Listeria infection could cause miscarriage, premature birth, or harm to a newborn. Parents stated that goat cheese, feta, Brie, blue cheese, Camembert, and queso fresco or Blanco all contain unpasteurized milk and should be avoided.

Fruits and vegetables that haven't been washed

Listeria and other frequent foodborne infections can be blamed once more, but the FDA advises pregnant women to wash their fruits and vegetables in case they've been contaminated. According to the FDA, you should wash with plain water, scrub away the dirt with a vegetable brush (if you have one), and clean any bruises or cuts that could hold bacteria.

Conclusion

Every pregnancy, like every person, has unique demands, and a diet that works for one person may not be sustainable for you. While it's critical to identify meals that are nutrient-dense for you and your baby, asking questions and considering your personal health might help you feel less restricted when it comes to eating well during pregnancy. Contact your health care practitioner if you have any questions about whether a meal is safe to eat during pregnancy.