A healthy, nutritious pregnancy diet is of utmost importance to keep you and your baby healthy. As a rule of thumb, eating a well-balanced diet, including foods from the five food groups, will provide the essential vitamins and minerals you need.

But, in saying that, there are some foods you should not eat as they may contain harmful bacteria that can pose a risk to you and the baby. Thankfully, the good news is that knowing what you can and can’t eat during pregnancy is pretty straightforward. The hard part is you may have to eliminate some of your favourite foods for a while.

While you may have already done some research and got the lowdown from your doctor on what to eat and what not to eat during pregnancy, here’s a quick guide to pin to the fridge as a daily reminder.

Foods you can eat during pregnancy

Let’s begin with the good stuff! The good news is that you can still enjoy a variety of foods, so you don’t feel like you’re completely missing out.

Here’s a quick list of food you can indulge in to your heart’s content when pregnant.

• Fruits
• Vegetables
• Legumes
• Well-cooked meat and chicken
• Well-cooked fish such as Salmon and anchovies (however, there are some you should avoid, as we mention further down in this article)
• Well-cooked eggs
• Beans
• Tofu
• Nut-butters
• Oats
• Hard cheese
• Pasteurised milk

Foods to avoid during pregnancy

While the thought of not eating some of your favourite foods during pregnancy may seem like an unsavoury thought, there’s a good reason behind it.

As we mentioned earlier, some foods can have a high risk of harbouring harmful bacteria, such as E. coli, Salmonella and Listeria, which can lead to sickness, pregnancy complications and infections in the baby.

To avoid the risk of any harm to you and the baby, you should avoid eating the following foods during your pregnancy.

• Undercooked and raw fish.
  Sorry if you’re a raw seafood sushi lover! You’ll have to cross these off the menu for a while as the consumption of these can cause a variety of infections, such as salmonella and

• Fish high in Mercury
  As we’ve mentioned above, there are some fish you should avoid. These include:

– Tuna

– Swordfish

– King Mackerel

– Marlin

– Shark

Why? Because most high-mercury fish are found in polluted waters and can be toxic to your nervous system and kidneys.

• Raw Eggs
  Do you love the bright yellow of the runny yoke in your morning sunny-side-up or dippy egg? While you can still enjoy the yellow of the yoke, you’ll have to say bye-bye to the oozing runniness as you welcome a hard-boiled egg onto your breakfast plate. Why? Because raw eggs can carry the risk of carrying salmonella.
•  Unpasteurised cheese and milk
  While pasteurised cheese and milk are safe to consume, unpasteurised cheese and milk can carry harmful bacteria, which can pose health risks for both you and the baby. So, if you love a good cheeseboard, opt for the hard cheeses.
•  Raw, processed meat 
  Raw, processed deli meats and pates contain bacteria and hence are off-limits.

 

Other food and beverage safety advice to follow during pregnancy

• Reduce your caffeine intake. This includes teas, coffee, some soft drinks, chocolate and energy drinks.
• Avoid alcohol intake.
• Always thoroughly cook your food to kill any bacteria.
• Always thoroughly wash your fruits and vegetables before consuming them.

 

Receiving medical advice.

Should you accidentally eat something, there is no need to panic. This can happen sometimes. But, if you experience any of the following symptoms, we advise you to call us immediately.

• Stomach pains
• Vomiting
• Diarrhea
• Flu-like symptoms

Dr Kothari is dedicated to developing a trusting and supportive relationship with all his patients to ensure a safe and successful pregnancy and delivery. Our experienced team is here to support and help you every step of the way on this incredible journey.