Prenatal Toxin Avoidance Quick-Reference Card

The exposures that matter most during pregnancy — and what to do about them

Highest Priority: Avoid Completely

Alcohol— No safe amount during pregnancy. Crosses placenta directly.

Tobacco / nicotine products— Including vaping. Restricts blood flow to placenta.

Cannabis / THC— Associated with low birth weight and developmental effects.

Lead exposure— Old paint, some imported ceramics, certain spices. Test your water.

Mercury (high-mercury fish)— Avoid: shark, swordfish, king mackerel, tilefish, bigeye tuna.

Cat litter (toxoplasmosis)— Have someone else change it, or wear gloves + wash hands.

Raw/undercooked meat— Listeria and toxoplasmosis risk.

High Priority: Minimize Exposure

Category	Common Sources	Simple Swaps
Pesticides	Conventional produce, lawn treatments	Buy organic Dirty Dozen; no lawn chemicals
BPA/Phthalates	Plastic containers, receipts, canned food	Glass storage; decline receipts; fresh or frozen food
PFAS	Non-stick cookware, stain-resistant fabrics	Cast iron or stainless steel; untreated fabrics
Formaldehyde	New furniture, pressed wood, some nail products	Ventilate new items; skip gel manicures
Air pollution	Traffic exhaust, indoor combustion	HEPA filter for bedroom; avoid high-traffic areas
Mold	Damp areas, old buildings	Fix leaks immediately; dehumidifier if >50% humidity
Flame retardants	Furniture foam, electronics	Wash hands before eating; vacuum with HEPA

Food Safety Quick Rules

1Eat 2-3 servings of low-mercury fish per week (salmon, sardines, anchovies, herring)
2Wash all produce thoroughly — even organic

Safe Fish Choices

Best Choices (2-3x/week)

✓Salmon (wild)
✓Sardines
✓Anchovies
✓Herring
✓Trout
✓Atlantic mackerel

Avoid Entirely

✗Shark
✗Swordfish
✗King mackerel
✗Tilefish
✗Bigeye tuna
✗Orange roughy

Don't let this list overwhelm you. Focus on the top 3 exposures you can control today. Any reduction helps. Perfect isn't the goal — better is.

Getting Started

Don't try to eliminate everything at once — that's paralyzing. Start with the 'Highest Priority' items this week. Move to 'High Priority' next month. Progress beats perfection.