Meats & Poultry

Beef, chicken, lamb, pork, and more. Cooking temperature is crucial during pregnancy.

Meat and poultry are excellent sources of protein, iron, and B vitamins — all especially important during pregnancy. The key rule for all meat is simple: cook it thoroughly. No pink meat should remain, and juices should run clear. This matters because raw or undercooked meat can carry harmful bacteria including Salmonella, Campylobacter, E. coli, and Toxoplasma, all of which can cause serious illness in pregnancy. Minced meat and burgers need particular care — surface bacteria get mixed throughout during processing, so they must be cooked all the way through. There are also a few types of meat to avoid entirely: liver should be avoided due to dangerously high levels of vitamin A (retinol), and pâté of any kind should be avoided due to Listeria risk. Deli and cured meats are generally fine with some precautions.

Bacon Bacon is safe during pregnancy as long as it is cooked until piping hot throughout — crispy or well-done rather than soft or undercooked. Eat with caution Beef Beef is safe during pregnancy but must be cooked thoroughly — no pink or rare meat. Avoid rare steaks, rare burgers, and steak tartare. Eat with caution Chicken Chicken is safe to eat during pregnancy as long as it is cooked thoroughly — no pink meat and juices running clear. Safe to eat Deli Meats & Cured Meats Deli meats such as salami, ham, and chorizo are generally considered safe by the NHS. To reduce any Listeria risk, heating them until steaming hot before eating is a sensible precaution. Eat with caution Duck Duck is safe during pregnancy when cooked thoroughly, but restaurant duck breast is often deliberately served pink — you'll need to specifically ask for it well-done. Eat with caution Game Birds Game birds such as pheasant, grouse, and partridge are safe if cooked thoroughly, but pregnant women are advised to limit consumption due to potential lead shot contamination. Eat with caution Haggis Haggis should be avoided during pregnancy because it contains liver, which is very high in vitamin A (retinol) — levels that are harmful to a developing baby. Avoid during pregnancy Lamb Lamb is safe during pregnancy but must be cooked thoroughly with no pink meat remaining. Slow-cooked lamb is an excellent choice. Eat with caution Liver All types of liver — beef, chicken, lamb, and pork — should be avoided throughout pregnancy due to dangerously high levels of vitamin A. Avoid during pregnancy Pastrami Pastrami is considered safe by the NHS, but heating it before eating is the safest approach during pregnancy to eliminate any Listeria risk from cold deli meats. Eat with caution Pâté All types of pâté — including fish pâté, vegetable pâté, and game pâté — should be avoided during pregnancy due to the risk of Listeria. Avoid during pregnancy Pork Pork is safe during pregnancy but must be cooked thoroughly — no pink meat remaining. This includes bacon, sausages, pork chops, and all pork products. Eat with caution Salami Salami is considered safe by the NHS when eaten cold, but heating it until steaming is a sensible precaution to eliminate any Listeria risk. It is a firm favourite in sandwiches, on pizza, and in cooked dishes. Eat with caution Turkey Turkey is safe throughout pregnancy when cooked thoroughly. It is a lean source of protein and an excellent alternative to chicken. Safe to eat Venison & Game Pregnant women are advised to avoid venison and other lead-shot game meats, as lead fragments in the meat pose a risk to your baby's development. Avoid during pregnancy