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Food safety and foods to avoid

Nine months isn’t that long a wait before you can eat normally again!

Pregnancy is a time when you’ll need to be careful about what you eat and to steer clear of certain foods. This is because they may carry harmful bacteria, such as listeria, campylobacter, toxoplasma and salmonella; rather than anything to do with their nutritional qualities.

Protecting yourself from the risk of picking up illnesses from bacteria in food is very important. Practising good hygiene methods and food safety standards will go a long way in helping keep those bugs at bay!

1. Wash your hands prior to cooking and eating.
2. Wash all fruit, vegetables and salads before you use them.
3. Pay close attention to ‘Sell-by’ and ‘Best-before’ dates.
4. Reheat food only once and ensure that it is piping hot.

Foods that would be sensible to avoid are:

• Unwashed fruit and vegetables.
• Mould-ripened soft cheeses (e.g. brie or camembert).
• Blue-veined cheese & ricotta.
• Raw or lightly cooked eggs (e.g. mousses or home-made mayonnaise).
• Under-cooked meat or poultry.
• Uncooked shellfish (sushi or smoked fish).
• Un-pasteurised milk or dairy products.
• Deep-sea fish – Shark, marlin or swordfish meat contains mercury, and high levels of this mineral can pass through the placenta and harm an unborn baby’s developing nervous system. But before you start thinking you’ll never eat your favourite tuna sandwich again, don’t worry. Two 8oz cans of tuna or one fresh tuna steak per week is the maximum safe level you can eat.
• Peanuts – If you have a family history of asthma or skin allergies, such as eczema, you can help prevent triggering an allergy in your baby by not eating peanuts during pregnancy and while breastfeeding. Bear in mind that peanuts can crop up in all sorts of foods, so always read the ingredients on the label. Biscuits, chocolate bars, peanut butter and satay sauces often contain peanuts in some shape or form.
• Caffeine – Although moderate amounts of caffeine are unlikely to harm you or your unborn baby, it is nevertheless a stimulant. And once it crosses the placenta, your baby will become more active – probably not the effect you want when you’re trying to get a good night’s sleep! So over the course of a day, aim to drink no more than 3-4 cups of tea, coffee, chocolate or cola drinks. Try choosing decaffeinated alternatives!.
• Alcohol – Towards the end of the third trimester, one or two units of alcohol are considered relatively safe – that’s two small drinks, once or twice a week. But with the latest evidence advising women not to have any alcohol while pregnant, it might be better to err on the side of caution and wait until after your baby is born before you enjoy another tipple.
• Vitamin A – Taking large amounts of this important nutrient isn’t advisable when pregnant as it can be toxic to a developing foetus. So ensure any multivitamin supplement you’re taking contains none, or only a very little vitamin A and you avoid consuming vitamin A-rich foods such as: liver, liver sausage, pate and fish oils (e.g. cod liver oil). If you’re unsure about this, or anything else concerning antenatal nutrients, your GP or pharmacist will be able to give you more information.