Sushi. Swordfish. Steak Tartare. These are just three examples of foods expecting moms should avoid during pregnancy. While you can still eat most of the dishes you enjoyed prior to conception, certain fare is off limits because it is potentially harmful to you or your growing baby. Take note of a few key ones you’ll need to scratch off your grocery list for now.

Certain Fish

Some types of fish contain too much mercury, a toxic metal that poses a danger to your baby’s developing brain and nervous system. The U.S. Food and Drug Administration has warned pregnant women to steer clear of four of the worst offenders – swordfish, shark, tilefish, and King mackerel. Some experts add tuna to that list, though the FDA allows for 12 ounces of canned light tuna and 6 ounces of albacore tuna per week.

What you can eat: Before you bemoan giving up fish, remember that you can and should continue to eat types that are low in mercury and high in other nutrients, such as healthy omega-3 fatty acids. "I recommend having one to three servings a week of a variety of fish that are considered low in mercury such as anchovies, salmon, trout, flounder and cod," says Kara Nakisbendi, MD, a gynecologist and certified nutrition specialist based in Ardmore, Pennsylvania.

Some Soft Cheeses

A harmful bacteria may be lurking in your Brie or blue cheese. "The concern with soft cheese is contamination with listeria, which is a very common bacteria," says Richard Leavitt, director of science information at The March of Dimes Foundation. Listeria, which can cause serious illness, survives and thrives even at refrigerator temperatures, notes Leavitt. Unpasteurized cheeses are among the foods most likely to get contaminated with it. So check the labeling on your Brie, blue-veined cheese, feta, Camembert, Roquefort, queso blanco and queso fresco, and avoid any that do not say, "made with pasteurized milk."

What you can eat: Pasteurized soft cheeses, hard and aged cheeses, cottage cheese and cream cheese are considered safe.

Raw or Rare Foods

Sushi and raw oysters are off the menu for now because they are particularly susceptible to picking up hazardous parasites or bacteria. You’ll also have to just say no to raw or rare beef and poultry because of a specific parasite, toxoplasma, that may cause an illness, toxoplasmosis, which poses a danger to your fetus. "Toxoplasmosis can cause brain damage and vision loss in an infected baby," notes Leavitt.

What you can eat: Most fully cooked fish and shellfish (see exceptions above), poultry and beef. If you’re craving something raw, stick with washed or peeled fruits and vegetables.

Cold Cuts

Sliced luncheon meats such as bologna, ham, turkey, and salami are a risk because they, too, can get contaminated with listeria, says Leavitt. That’s also true for hot dogs. During pregnancy, you may want to forgo these ready-to-eat items altogether. "I tell all of my patients to avoid processed foods that contain nitrates because they aren’t good for anyone," says Nakisbendi. Nitrates, which preserve foods, have been linked to health problems.

What you can eat: Lunch meats can be consumed safely if you cook them before eating. "They need to be heated to the steaming stage," says Leavitt, in order to kill any bacteria. So if you can’t resist a ham sandwich, make it a hot one. And make sure the packaging says it is nitrate-free.