In Eating Your Way Through a Healthy Pregnancy, we covered what you should eat to help ensure a healthy pregnancy. But what about those foods you should avoid during pregnancy? There’s plenty of confusion surrounding the issue. Here, we try to set the record straight, offering you the basics on the big five to avoid, plus four to consume in moderation.

Food and Drink to Avoid During Pregnancy:

1. Unpasteurized soft cheeses. Stay away from unpasteurized cheeses, such as some brie and feta. The listeriosis bacteria can lurk in these and cause a flu-like illness. Pregnant women are much more susceptible to listeriosis infection, which is directly linked with miscarriage and stillbirth. Pasteurized cheeses such as cheddar and Parmesan are fine.
2. Deli meat and hot dogs. These can also carry listeriosis bacteria, plus they’re high in salt. If you’re craving them, it’s safer to eat them at home than out: Zap the deli meat in the microwave for at least seven seconds on high (or until steaming), and cook the hot dog in boiling water for a good five minutes to kill bacteria.
3. Alcohol. “There is no known safe level of alcohol that can be consumed during pregnancy,” says Johnson.
4. Foods packaged in cans. The plastic liners in many canned foods have been found to contain bisphenol-A, a chemical that’s been linked to certain cancers and reproductive abnormalities. Since it’s not yet clear what a safe exposure level is during pregnancy, it’s best to avoid whenever you can and look for an alternative, such as cardboard packaging and BPA-free canned goods. (And because BPA can leach from plastic, avoid plastics marked with the number 7. Not all number 7 plastics have BPA, but since it’s not easy to tell, use safer alternatives marked 1, 2 and 4. And never microwave food in plastic.)
5. Certain fish. Pregnant women are encouraged to eat omega-3-rich fish, including salmon and canned light tuna. They contain the must-have nutrient DHA, which is critical to your baby’s brain, heart and eye development. But fish with high levels of mercury — like shark, swordfish, king mackerel, tilefish and some locally caught fish — can pose a danger to your baby’s developing nervous system. For a more detailed look at fish advisories for pregnant women, check out the U.S. Environmental Protection Agency’s Web site and information from the FDA.

Food and Drink to Consume in Moderation During Pregnancy:

1.      Caffeine. The American College of Obstetrics and Gynecology’s advice on caffeine is somewhat ambiguous, suggesting pregnant women “may want to avoid or limit caffeine intake in pregnancy.” Johnson says up to two eight-ounce cups of coffee a day, or 200 mg of caffeine, is considered safe for most pregnant women. However, certain health conditions, such as high blood pressure, should be considered. And since caffeine amounts can vary widely depending on the brew, ask for the caffeine breakdown and be aware of serving sizes.

2.      Artificial sweeteners. Aspartame, sucralose and saccharin are considered safe in moderation during pregnancy, says Johnson. She defines moderation as one to two packets of sugar substitute a day or one to two 12-ounce cans of diet soda.

3.      Nuts. There’s been some question as to whether avoiding nuts during pregnancy can help prevent nut allergies and asthma in children later on. The latest policy recommendation from the American Academy of Pediatrics, updated in January 2008, states “there is no association between the maternal consumption of peanuts during pregnancy and childhood peanut allergy.”

4.      Nonorganic fruits and veggies. While organic food is usually pricier, it’s a wise investment during pregnancy: Eating organic means you expose your baby to fewer cancer-causing pesticides and toxins. If you don’t want to go 100 percent organic, do your best to swap out the worst offenders (the fruits and vegetables with the highest levels of pesticides), including celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale, collard greens, cherries, potatoes and imported grapes.

The fruits and vegetables least likely to test positive for pesticides are avocados, pineapples, mangoes, kiwis, domestic cantaloupes, watermelon, grapefruit, honeydew, onions, sweet corn, sweet peas, asparagus, cabbage, eggplant and sweet potatoes.