Maintaining a nutritious, balanced diet during pregnancy is essential to support both the mother’s health and the baby’s development. Understanding which foods are safe to eat and which should be avoided can help reduce the risk of infections and ensure proper nutrient intake.
1. Minimise Bacterial Risk with Food Safety
Pregnancy naturally lowers the immune system to protect the baby, which also makes expectant mothers more susceptible to bacterial infections. Common foodborne bacteria such as Listeria, Salmonella, and E. coli can be harmful, so reducing the risk through safe food handling is key. All fruits and vegetables should be thoroughly washed before eating to remove any potential contaminants from soil or handling. Salads, especially store-bought ones, should be eaten fresh and well within the “sell-by” date. Even if labeled as “washed and ready to eat,” giving them another rinse is a good precaution. Raw or undercooked meat, shellfish, and cold-smoked fish (like smoked salmon) can harbor bacteria and parasites. It’s best to avoid these foods and instead opt for fully cooked options. Cold smoked salmon, for instance, can be substituted with hot smoked salmon or mackerel, which carry a lower bacterial risk. Eggs with a red lion stamp are safe to eat runny because the hens have been vaccinated against Salmonella, providing extra safety while allowing you to enjoy the nutrients eggs provide.
2. Limit High-Mercury Fish Intake
While fish is an excellent source of omega-3 fatty acids and essential nutrients, certain types, particularly large, predatory fish, contain high levels of mercury. Mercury can impact fetal brain development, so it’s recommended to limit high-mercury fish like tuna to one serving (such as one tin) per week. Instead, try smaller, lower-mercury fish like sardines, salmon, and anchovies, which still provide beneficial fats without the higher mercury content.
3. Balance Vitamin A Intake Carefully
Vitamin A is crucial for fetal development, but high amounts from certain sources can be risky. Liver contains high levels of preformed vitamin A (retinol), which, in excess, could be harmful during pregnancy. However, small amounts can still provide essential nutrients, especially for individuals who cannot efficiently convert beta-carotene (from plant sources) into retinol. Consuming liver in small amounts, such as one tablespoon once or twice a week, offers a safe way to obtain this vitamin without excess. It’s also a good idea to work with a healthcare provider to ensure a safe vitamin A intake during pregnancy.
4. Aim for a Balanced Mediterranean Diet Pattern
Instead of restricting numerous foods, focus on following a Mediterranean dietary pattern, which includes a variety of nutrient-dense whole foods and balanced fats, fibre, protein, and carbohydrates. This approach emphasises healthy fats, such as those from olive oil, nuts, seeds, and oily fish, which support both maternal and fetal health. Incorporate lean proteins, including some meat and liver, in small amounts to ensure adequate iron, vitamin A, and B6, as these micronutrients are found more abundantly in animal sources. Eggs are another valuable inclusion, as they’re rich in choline—a critical nutrient for fetal brain development. Including eggs daily is generally safe and beneficial for choline intake.
5. Supplement Mindfully if on Plant-Based or Dairy-Free Diets
For those following plant-based or dairy-free diets, ensuring adequate intake of specific nutrients is essential. Nutrients like B12, iodine, zinc, choline, and calcium are typically found in animal-based foods and are vital during pregnancy. B12, for example, supports brain development and neural health, while iodine is essential for thyroid function, which plays a role in fetal growth and brain development. If you’re on a restrictive diet, work with a healthcare provider to identify supplements to bridge any nutrient gaps and consider fortified foods where appropriate.
Pregnancy is a time to focus on balanced nutrition rather than excessive restriction. Avoiding certain high-risk foods, practicing food safety, and aiming for a nutrient-rich diet can help support both mother and baby’s health. Working with a nutritionist or healthcare provider can also offer tailored advice based on specific dietary needs, allowing for a safe and nourishing pregnancy journey.
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