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Pregnancy food safety is one of the biggest concerns for pregnant women. The moment you find out you’re expecting, you start asking questions about what’s safe to eat. Can I have prawns? Is mayonnaise okay? Should I avoid cheesecake or camembert? These are common food queries and for good reason.
During pregnancy, safety matters more than ever. Some foods may contain listeria, salmonella, or other bacteria that can cause food poisoning and even increase the risk of miscarriage. Others, like certain fish, may contain high levels of mercury, which could harm your unborn baby’s developing brain.
The good news is you don’t need to give up all your favourite meals. With the right knowledge, you can enjoy healthy eating, delicious foods, and peace of mind while keeping your baby safe. Let’s explore what’s safe, what to avoid when pregnant, and how to plan meals trimester by trimester.
Why Food Safety Matters in Pregnancy
When you’re pregnant, your immune system changes. This makes you more vulnerable to infections caused by food poisoning. While a mild case of food poisoning might be uncomfortable for most adults, in pregnancy it can lead to more serious complications.
Listeria: Found in foods like unpasteurised milk, soft cheeses (brie, camembert), smoked seafood, and deli meats. Even small amounts may cause serious illness for pregnant women and unborn babies.
Salmonella: Often linked to raw eggs, undercooked meat, and poultry. It can cause severe diarrhoea, fever, and dehydration.
Toxoplasmosis Is Caused by undercooked meat or contaminated soil on unwashed salads and vegetables. This infection can affect your baby’s growth and development.
By following safe food choices, you reduce the risk of miscarriage, stillbirth, or complications.
Foods to Avoid When Pregnant – Pregnancy Food Safety
Some foods may look harmless, but can put your baby at risk. Here’s what experts recommend avoiding:
High-risk foods that may contain Listeria
Soft cheeses like camembert, brie, and blue cheese (unless cooked thoroughly).
Smoked seafood (salmon, trout) should be cooked in a dish.
Pâté, even vegetarian versions, as they may carry listeria.
Sprouts (alfalfa, bean sprouts) may contain harmful bacteria.
Unpasteurised milk and foods made with it.
Foods that may cause food poisoning
Avoid eating raw seafood, sushi, or shellfish like prawns, as they are safe only when cooked thoroughly.
Undercooked meat or poultry may carry salmonella or toxoplasmosis.
Undercooked eggs—choose pasteurised eggs or cook until firm.
Reheat leftovers only if piping hot.
Fish to limit
Swordfish, shark, king mackerel, and some types of tuna may contain mercury. While eating fish like salmon is safe when cooked, large predatory fish should be limited to protect your baby’s nervous system.
Other foods to be careful with
Mayonnaise: Homemade versions with raw egg should be avoided, but most commercial mayonnaise is safe to eat.
Cheesecake: Safe if made with pasteurised dairy and baked; avoid chilled, unbaked varieties.
Cold deli meats: Eat only if heated until steaming.
Pregnancy Food Safety!
Foods Safe to Eat (and How to Enjoy Them)
Thankfully, many safe foods give you and your unborn baby essential nutrients.
Hard cheese (cheddar, parmesan, Swiss) is safe and packed with calcium.
Ricotta, yoghurt, and pasteurised mousse are safe choices for dairy.
Cooked salmon and other oily fish (like sardines) are safe and rich in omega-3 fatty acids, which support your baby’s brain development.
Lean meats, poultry, and eggs when cooked thoroughly help meet your protein and iron needs.
Salad and vegetables are safe when washed thoroughly, ideal for healthy eating and preventing constipation.
Nutritious foods like legumes, whole grains, and fruit provide fibre, vitamins, and steady energy.
Foods by Trimester: What to Eat and Avoid
First Trimester (0–12 weeks)
Nausea and food aversions are common. Focus on small, frequent meals.
Safe to eat: plain yoghurt, hard cheese, dry crackers, bananas.
Avoid foods that may trigger nausea, such as greasy, spicy, or strong-smelling meals.
Stay away from high-risk foods like soft cheeses, smoked seafood, and undercooked meat.
Second Trimester (13–28 weeks)
Your baby’s growth speeds up, and your body needs more iron and iodine.
Foods to eat: cooked poultry, leafy greens, fortified bread, and salmon.
Add iron-rich legumes and lean red meat to help prevent anaemia.
Limit fish like tuna that may contain mercury.
Third Trimester (29–40 weeks)
Energy and nutrient needs peak. Calcium and protein become more important.
Foods to eat: hard cheese, milk, ricotta, yoghurt, and well-cooked chicken.
Continue safe fish choices for omega-3s.
Avoid risky items like sprouts, pâté, and cold deli meats unless reheated.
Everyday Tips for Pregnancy Food Safety
Wash fruit and vegetables before eating.
Cook poultry and meat thoroughly to avoid salmonella or toxoplasmosis.
Always reheat leftovers until steaming hot.
Be mindful of buffets, pre-prepared sandwiches, or salads; they may contain Listeria.
Keep raw meat separate from ready-to-eat foods to avoid cross-contamination.
Check “foods to avoid when pregnant” lists regularly, as recommendations can update.
Final Thoughts – Pregnancy Food Safety
Pregnancy food safety doesn’t mean giving up all your favourites, but making safe food choices and avoiding unnecessary risks. By knowing which foods are safe, which foods may contain Listeria, and how to avoid undercooked meat or seafood, you can confidently enjoy meals while protecting your unborn baby.
Call to Action – Pregnancy Food Safety
Stay confident and organised with the Pregnancy Journal, where you can track your meals, milestones, and appointments.
