Safe and Unsafe Foods in Pregnancy

The first trimester is filled with exciting moments – hearing the heartbeat for the first time, selecting baby names, buying tiny socks – and then comes the less fun: reading lists of foods you can no longer eat.

You’ve probably Googled more than you can remember, “Can I eat?” if you’re pregnant or just a few weeks in. It can be overwhelming, confusing and unfair, especially if you are also experiencing nausea, cravings and intense hunger.

What’s the good news? There’s usually an alternative to most foods that are off limits. It’s not necessary to give up your favourite foods — simply tweak them. While some restrictions (hell,o raw oysters) are strict, others are more concerned with food safety.

Here’s a breakdown of Safe And Unsafe Foods In Pregnancy. Find out why these foods are risky and what alternatives will satisfy your cravings.

1. Coffee: Safe And Unsafe Foods In Pregnancy 

Coffee is more than just a beverage for many women. It’s a ritual, especially the first thing in the morning. It’s hard to give up the warmth, the smell, and the few moments of peace that come before the day gets crazy.

You don’t need to stop drinking coffee completely when you are pregnant. You should be aware of the amount of caffeine you consume.

Why you should limit it:

Caffeine intake during pregnancy is linked to an increased risk of miscarriage and low birth weight. It can also lead to preterm delivery. It’s not just one latte that can harm your baby, but over time.

Safety Guidelines

In Australia, the safe limit for caffeine is 200mg per day. That’s roughly:

• Espresso-based coffees – 1-2 (depending on the size/strength).
• Instant coffee – 2-3 cups
• OR, a few cups of black or green tea (remember that tea contains caffeine too!)
• Energy beverages, chocolate and coca also contribute.

Smart Swaps

• Decaf Coffee: Many brands now taste similar.
• Barley or chicory coffee:
• Herbal Teas: Ginger for nausea, peppermint for digestion — check to make sure they are safe for pregnancy (some herbs such as licorice and raspberry leaf should not be consumed in the early stages of pregnancy).
• Green tea or matcha is lower in caffeine than coffee, but gives you an extra boost.

You can still enjoy your warm mug every morning. You might even swap the contents and discover a new favourite.

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2. Alcohol: A Hard “No” that Doesn’t Feel Depriving

You probably know what the deal is with alcohol. What many women are surprised to learn is that they miss drinking. Abstinence can make you feel as if you are missing out on something, whether it is wine at dinner, champagne for celebrations or a G&T after a long work week.

Why it’s unsafe:

There is no known safe level of alcohol consumption during pregnancy. Alcohol can cause Fetal Alcohol Spectrum Disorders, which affect your baby’s growth and development.

Experts now recommend that pregnant women and breastfeeding mothers avoid all alcohol, even small amounts.

The Good News is:

We live in the golden age of alcohol-free options. Now you can enjoy drinks that taste, look and feel just like the real deal — without worrying.

Safe & Delicious Alternatives:

• Alcohol free wine
• Mocktails with soda, fresh herbs and citrus
• Nonalcoholic Spirits such as Seedlip, Lyre’s or Monday Distillery are ideal for convincing G&Ts or Negronis or even alcohol-free Espresso Martinis.
• Sparkling Water with fruit or herbs (check first with your supplier, as some bitters may contain alcohol).

Enjoy the party, toast, celebrate and unwind without worrying about the risk of a hangover.

3. Soft Cheeses: Brie Today, Baked Brie Tomorrow

Many creamy, soft cheeses will be off-limits during pregnancy. This includes favourites like:

• Brie
• Camembert
• Feta
• Goat’s cheese (chevre)
• Blue cheeses such as Roquefort or Gorgonzola

The Risk:

Even when pasteurised, these cheeses are more likely than others to contain Listeria. These harmful bacteria can cause miscarriage or premature labour, and stillbirth. You’re more susceptible to infections during pregnancy because your immune system is suppressed.

Alternatives to Safer Alternatives

• Hard Cheeses: Gouda, cheddar, and parmesan are all good choices.
• Pasteurised Cream Cheese or Cottage Cheese
• Soft cheeses: The trick is to cook the brie all the way until it bubbles hot. This will kill the listeria bacteria.

Try:

• Baked Camembert with Crunchy Bread and Cranberry Sauce
• Pasta dishes with crumbled (cooked) feta
• Macaroni and cheese with blue cheddar stirred in while cooking

You don’t need to throw out the cheese. Just warm it a little.

4. Soft-Serve Ice cream: Why it’s not so sweet

You’re pregnant and it’s summer. The Mr Whippy truck passes by. You’re tempted to chase it with a wooden spoon, but is that the best thing to do?

Unfortunately, soft serve ice cream during pregnancy is not recommended. It’s not because the ice cream itself is unsafe, but rather because of its storage and dispensing.

The Issue:

Soft-serve machines can be difficult to thoroughly clean, leading to contamination. Listeria can survive at refrigerator temperatures (unlike other bacteria), so that creamy, chilled swirl is a risk.

You can find safer sweet alternatives:

• Gelato or hard ice cream (stored below freezing temperatures)
• Frozen yogurt (check that it is made with pasteurised milk and not in soft-serve style).
• Homemade Banana Ice Cream (frozen bananas blended with peanut butter or cocoa)
• Smoothies for pregnant women made with Greek yogurt, berries and ice

If you still want to satisfy your sweet tooth, just grab a tub and skip the swirl.

5. Sushi: Raw Fish No, Homemade Yes

Sushi cravings are almost a rite of pregnancy. It’s the perfect combination of rice, seaweed and fresh fillings. And, of course, not being able to have it makes you crave it even more.

Why Sushi can be risky

• Babies can be harmed by parasites, bacteria and other harmful substances in raw fish
• If stored incorrectly, cold rice can harbour bacteria
• The sushi you buy in the store may be left at room temperature for several hours before eating
• The brain development of your child can be affected by eating fish like tuna and swordfish, which contain high levels of mercury.

What you can do instead:

You don’t need to completely give up on sushi. Just be creative.

Make it yourself at home with

• Fillings such as teriyaki chicken or tempura prawns, or even egg omelette.
• Avocado, cucumbers, carrots, and cream cheese
• Seaweed Salad (pre-packaged, safe)
• Short-grain rice and a splash of rice vinegar

You can make a sushi meal that is safe for pregnant women by rolling it tightly and wrapping it. Serve with tamari and pickled ginger (if you can tolerate it).

You may also like: Night Kicks During Pregnancy

Other Honourable Mentions Other Honourable Mentions (also known as Worth Knowing)

Deli Meats:

• Risk: Listeria.
• Solution: Toast your ham sandwich until it is steaming hot.

Eggs:

• Salmonella can be found in raw or undercooked yolks.
• Use pasteurised egg instead of fully-cooked eggs when making mayonnaise or mousse.

Fish:

• Mercury buildup is a risk.
• Choose safe options like salmon, sardines and trout. (Rich in omega-3s!) You can eat fish 1-2 times per week.

Liver:

• Risk: Vitamin A is high in this product, and excessive amounts can be harmful to pregnant women.
• Avoid or only eat small amounts.

  

Balance Not Fear

It can be overwhelming to learn about pregnancy food rules, especially when you are just trying to get something in between nausea waves. Take a deep breath. You don’t need to be perfect. The key to awareness is not anxiety.

Remember:

• Safety is more important than being strict.
• There are delicious and easy alternatives to many of your favourite foods.
• If you are unsure, consult your doctor, midwife or registered dietitian.

Most importantly, enjoy the food. It’s time to celebrate your growing baby and nourish yourself. Dessert is included!