If you’re currently pregnant or trying to conceive, you may be wondering what foods to avoid during pregnancy. Eating a nutrient-rich, balanced diet is crucial if you’re pregnant, yet it can be confusing to navigate what you can eat and what you can’t. Once the answer to the question ‘am I pregnant?’ turns out to be yes, it’s likely that one of your first concerns will be your diet.

Can you still indulge in your favorite cheese? What about the odd sushi dinner? And is that morning cup of coffee still on the cards? Some of the foods you consumed previously may be off limits due to increased risks if you’re expecting. Plus, you’ll likely be the recipient of well-intended but potentially contradictory advice.

While it’s essential to eliminate foods with known safety issues, it’s important not to be overly restrictive with your diet. Healthy weight gain supports fetal development and gives your baby the best start in life.

To help you figure out which foods get the green light and which ones are a no-go, we’ve asked an expert to explain the rationale so you can make informed choices. In most cases, there are increased safety risks, and you’ll want to avoid these foods to protect the health of you and your little one.

But, don’t worry, wherever possible we’ve recommended alternatives, so you don’t have to miss out on enjoying mealtimes. If you’re currently trying to conceive, check out our guide to how to get pregnant or read on to take a look at the foods to avoid during pregnancy and the range of delicious options you can consume instead.

1. Alcohol

No surprises here. Alcohol is top of the list of foods to avoid during pregnancy. Drinking alcohol while pregnant increases the risk of fetal alcohol syndrome, miscarriage, and stillbirth, according to a 2011 review in Alcohol Research and Health. Because there is no known safe quantity during pregnancy, it’s best to wait until after the birth before raising a glass.

2. Fish with high levels of mercury

“Seafood can be an excellent source of omega-3 fatty acids and protein, but some seafood may contain excess mercury. It is recommended pregnant women avoid orange roughy, king mackerel, swordfish, and bigeye tuna,” advises Amy Bragagnini, a National Spokesperson for the Academy of Nutrition and Dietetics and Oncology Dietitian at the Trinity Health-Lacks Cancer Center.

This is because these fish live in polluted waters that could contain toxins like mercury. The good news is there are plenty more fish in the sea — choose from options like salmon, light canned tuna, tilapia, and cod.