How do I check what's in my food during pregnancy?

With Good Roots, scan any product barcode and see exactly what's inside—plus what the research says about each ingredient. No more Googling every item on the label.

What foods should I watch out for while pregnant?

The main ones: high-mercury fish (shark, swordfish), raw or undercooked meat and eggs, unpasteurized dairy, and cold deli meats. Alcohol is also a no-go. Check our Foods to Avoid guide for the full list and alternatives.

Can I drink coffee while pregnant?

Yes, in moderation. Most doctors say up to 200mg of caffeine per day is fine—that's about one 12oz cup of coffee. Good Roots can help you track caffeine in different products.

What does Good Roots do?

Good Roots is an app for expecting moms. Scan any food barcode to see what's inside and what the research says. We check ingredients against FDA, ACOG, and CDC guidelines so you don't have to.

Yes. We don't sell your data, period. Your health info stays yours. See our Privacy Policy for the details.

Foods to Avoid During Pregnancy

Let's cut through the noise. Here's what's actually off-limits, what's probably fine, and when you should just text your doctor.

Based on FDA and ACOG guidelines

The "Skip It" List

High-Mercury Fish

SharkSwordfishKing MackerelTilefishBigeye Tuna

Why: Mercury builds up in your system and can affect baby's brain development.

Instead: Salmon, shrimp, tilapia, and canned light tuna are all good options.

Raw & Undercooked Stuff

Sushi with raw fishRare steakRunny eggsRaw cookie dough

Why: Bacteria like Listeria and Salmonella are more dangerous during pregnancy.

Instead: Cooked sushi rolls, well-done meat, and fully cooked eggs are safe.

Unpasteurized Dairy

Soft cheeses like Brie and feta (unless labeled pasteurized)Raw milk

Why: Listeria again—it can survive refrigeration.

Instead: Check the label for 'pasteurized.' Most US grocery store cheese is fine.

Deli Meats (Cold)

Turkey, ham, roast beef from the deli counterHot dogs straight from the package

Why: Listeria can grow even in the fridge.

Instead: Heat them until steaming hot (165°F) and they're fine.

Alcohol

WineBeerCocktailsThat 'just one glass'

Why: There's no known safe amount. It crosses the placenta.

Instead: Mocktails, sparkling water with fruit, or pregnancy-safe teas.

Probably Fine (Despite What You've Heard)

Some things sound scary but are actually okay in moderation:

Coffee

One 12oz cup a day (about 200mg caffeine) is considered safe.

Pasteurized soft cheese

If it says 'pasteurized' on the label, you're good.

Cooked sushi

California rolls, shrimp tempura rolls—totally fine.

Well-done steak

Just skip the rare/medium-rare for now.

When in Doubt, Ask

Your doctor or midwife has seen it all. If you ate something on the "avoid" list before you knew, don't panic—one slip usually isn't a big deal. But do mention it at your next appointment. And if you're ever unsure about a specific food or ingredient, they're the best resource.

Don't want to memorize all this?

Good Roots lets you scan any barcode and see the research instantly.

Get Early Access

This is general info, not medical advice. Every pregnancy is different—always check with your healthcare provider about your specific situation.