Leslie Massey
Pregnancy is a time when women need to be extra cautious about what they eat and drink. While eating a variety of healthy foods is good for both mother and baby, there are some foods and drinks that pregnant women need to avoid. These include raw or undercooked meat and seafood, raw eggs, soft cheeses, unpasteurised dairy products, large fish with high levels of mercury, caffeine, and alcohol. It is also important to ensure that most foods are well cooked, and to be selective about the ingredients used in recipes.
| Characteristics | Values |
|---|---|
| Alcohol | Avoid completely |
| Caffeine | Limit to 1-2 cups of coffee or 4 cups of tea per day |
| High-mercury fish | Avoid shark, marlin, swordfish, southern bluefin tuna, orange roughy |
| Raw or undercooked meat | Avoid rare steak, raw meat dishes, raw chicken |
| Raw or undercooked seafood | Avoid oysters, sushi, smoked salmon, pre-cooked prawns |
| Raw eggs | Avoid, including lightly scrambled and poached eggs |
| Soft cheese | Avoid blue cheese, feta, brie, camembert, cottage cheese, ricotta, Latin-American soft white cheeses |
| Unpasteurised milk | Avoid |
| Iodine-based water | Avoid |
| High-fat and sugary foods | Limit |
| Processed meats | Cook to at least 75°C and eat straight away |
| Rainbow plate | Eat plenty of different coloured fruit and vegetables |
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What You'll Learn
Raw or undercooked meat and seafood
It is also important to avoid raw or undercooked poultry, such as chicken. Eating or coming into contact with surfaces that have had raw chicken prepared on them can transmit salmonella. Even cold chicken leftovers need to be reheated until very hot or even recooked to destroy any traces of salmonella.
It is recommended to cook eggs until the whites and yolks are solid to lower the risk of salmonella food poisoning. It is, however, okay to eat commercially made products containing eggs, such as mayonnaise.
Fish is recommended during pregnancy as it contains protein and essential omega-3 fatty acids. However, it is safer to avoid raw or undercooked fish, such as oysters and sushi. Some types of fish contain high amounts of mercury that can be harmful to your baby's brain and nervous system development. These include shark, marlin, swordfish, southern bluefin tuna, orange roughy, and other predatory fish that are higher in the food chain.
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Unpasteurised dairy products
It is recommended that pregnant women only consume dairy products made from pasteurised milk. This is because unpasteurised milk and foods made from unpasteurised milk, such as soft cheeses, may contain the bacteria Listeria, which can lead to a disease called Listeriosis. Listeriosis is very harmful to a baby during pregnancy and can cause life-threatening complications for a foetus or newborn baby.
Listeria is a rare bacteria, but it can cause serious complications during pregnancy. It is often found in soft cheeses such as blue cheese, feta, brie, camembert, cottage cheese, ricotta, Latin-American soft white cheeses, and any unpasteurised milk or foods made from unpasteurised milk. Listeria can lead to Listeriosis, which can be very harmful to a baby during pregnancy and cause life-threatening complications for a foetus or newborn baby.
It is important to eat a variety of healthy foods during pregnancy, as this is good for both mother and baby. Generally, the safest foods to eat are those that are freshly cooked or prepared. Eating a little more vegetables, lean protein, and wholegrains each day can provide the extra nutrients needed during the second and third trimesters. For example, a small bowl of wholegrain pasta with vegetables and meat or bean sauce is a nutritious meal.
It is also important to be aware of other foods that should be avoided during pregnancy. Raw or undercooked meat, for example, can cause a parasitic disease called toxoplasmosis or an E. coli infection, which can result in a potential intrauterine foetal infection, miscarriage, or stillbirth. Other dangers that may result from eating raw meat are coliform bacteria and salmonella. It is also recommended to avoid raw or undercooked seafood, such as oysters and sushi, as they may contain listeria, toxoplasmosis, or salmonella, which can cause serious complications during pregnancy.
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Alcohol
Drinking alcohol during pregnancy is associated with an increased risk of miscarriage, preterm birth, stillbirth, and sudden infant death syndrome (SIDS). Alcohol use during pregnancy can also cause a range of lifelong behavioral, intellectual, and physical disabilities known as fetal alcohol spectrum disorders (FASDs). Research estimates that about 1 in 13 pregnancies exposed to alcohol will result in a baby born with FASD. FASD is a serious lifelong condition, and the risk is likely greater the more the pregnant person drinks.
If you are pregnant or trying to get pregnant and are struggling to stop drinking, get help! Contact your healthcare provider, local Alcoholics Anonymous, or a local alcohol treatment center.
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Caffeine
While you don't need to cut out caffeine completely during pregnancy, it is recommended that you limit your caffeine intake to no more than 200 mg per day. Caffeine is naturally found in coffee, tea, and cocoa, and is also added to some soft drinks and energy drinks. To reduce your caffeine intake, you can opt for decaffeinated tea and coffee, fruit juice, or mineral water.
Raw or undercooked meat, including rare steak, sushi, and raw chicken, should be avoided to reduce the risk of toxoplasmosis, E. coli infection, and salmonella. Soft cheeses, such as blue cheese, feta, brie, and camembert, as well as unpasteurised milk and foods made from it, may contain Listeria bacteria, which can lead to Listeriosis, a harmful condition for the foetus and newborn.
It is important to note that alcohol consumption during pregnancy is not recommended as there is no safe level. Alcohol can harm the unborn baby and increase the risk of fetal alcohol spectrum disorder (FASD), miscarriage, stillbirth, or premature birth.
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Mercury-rich fish
Fish is a great source of protein and essential omega-3 fatty acids, which are important for the healthy development of your baby. However, some fish contain high levels of mercury, which can be harmful to your baby's brain and nervous system development. Mercury is an element that can collect in oceans, lakes, and streams, and it is present in most, if not all, fish. In these bodies of water, mercury turns into methylmercury, a neurotoxin. Excessive methylmercury can be toxic to the nervous system and harmful to neurocognitive development.
The Australian Government recommends limiting large fish such as shark, marlin, and swordfish due to their high mercury content. Other fish varieties to avoid during pregnancy due to their high mercury levels include tilefish from the Gulf of Mexico, king mackerel, orange roughy, and bigeye tuna. If you are eating fish from a local river, stream, or lake, it is important to first check the advisories for those bodies of water, as the mercury levels may vary depending on the location.
It is important to note that the benefits of fish consumption during pregnancy outweigh the risks when the fish is properly selected and consumed in appropriate amounts. The US Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend consuming 8 to 12 ounces (2 to 3 servings) per week of most types of commercially available fish. It is best to choose a variety of fish that are lower in mercury, such as salmon, tilapia, shrimp, canned light tuna, cod, and catfish. Consumption of white (albacore) tuna should be limited to 6 ounces per week.
By selecting fish that are lower in mercury and following the recommended serving sizes, you can safely include this nutritious food in your pregnancy diet and provide your baby with important nutrients for their growth and development.
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Frequently asked questions
Raw or undercooked meat, including rare steak, rare chicken, and raw eggs, should be avoided during pregnancy as they can cause salmonella food poisoning or toxoplasmosis. It is also important to limit caffeine and alcohol intake, as both can be harmful to the baby's development.
Yes, it is recommended to limit or avoid certain types of fish that contain high levels of mercury, such as shark, marlin, swordfish, and tuna. These large fish can affect your baby's brain and nervous system development.
It is recommended to eat a variety of healthy foods that are freshly cooked or prepared. Eating plenty of different coloured fruits and vegetables is essential, as they are nutrient-rich and provide necessary vitamins and minerals for both mother and baby. It is also safe to eat hard cheeses, such as cheddar or parmesan, and processed meats that are cooked to at least 75°C.
