Marika Day: Foods to avoid during pregnancy

ARTICLE

09 November 2023

3 min read

Physical health Wellness

With so much advice floating around on how to eat and stay healthy during pregnancy, it’s hard to know what to embrace and steer clear of to nourish yourself. Accredited Practising Dietitian and AIA Ambassador Marika Day shares her insights on the foods to avoid when pregnant.

From morning sickness to nursery planning to an overload of information, pregnancy can be an exciting and overwhelming journey.

We all want to give our babies the best possible start in life, which is why it’s so important to nourish our bodies with healthy, nutrient-rich food.

Thankfully, we don't need to make too many dietary exclusions during pregnancy, which allows us to maintain a balanced and diverse diet. That said, there are specific foods that are regarded as higher risk during pregnancy that it's advisable to avoid.

Raw or undercooked seafood, meat and eggs

Raw or undercooked meats, eggs, and seafood (like sushi, sashimi, and oysters) can contain harmful parasites and bacteria, like listeria and salmonella. These pathogens can lead to food-borne illnesses that could harm both you and your baby. Instead, choose fully cooked seafood, eggs, and meats, making sure they are handled following appropriate food safety practices.

Unpasteurised dairy and soft cheeses

Soft and mould-ripened cheeses like brie, camembert, gorgonzola, blue cheese and burrata may be delicious, but they are also potential sources of listeria bacteria. Listeriosis, caused by a listeria infection, can have serious consequences during pregnancy.

To minimise this risk, it's advisable to avoid soft cheese unless it has been thoroughly cooked in a dish – for example, in a hot lasagne. The risk of listeria is much lower if the cheese has been pasteurised or made using pasteurised milk. It’s also recommended to avoid soft serve ice cream during pregnancy due to listeria risk.

High-mercury fish

Fish is an excellent source of omega-3 fatty acids, which are beneficial for your growing baby's brain and eye development. However, some fish species contain high levels of mercury, which can be harmful during pregnancy.

Australian guidelines recommend limiting the consumption of shark, swordfish, marlin, and some types of tuna. Instead, choose low-mercury seafood options such as salmon, trout, and sardines, which offer the health benefits minus the risks.

Raw sprouts

Though they seem harmless thrown into a salad, raw sprouts – like alfalfa, broccoli sprouts, onion sprouts, sunflower sprouts, clover sprouts, radish sprouts, snow pea sprouts and soybean sprouts – carry a risk of food-borne illnesses and are best to be avoided during pregnancy. Should you choose to consume sprouts, ensure they are heated and cooked through thoroughly.

Caffeine and alcohol

There is no known safe limit for alcohol consumption during pregnancy, and drinking alcohol is linked to outcomes such as foetal alcohol syndrome, low birth weight, miscarriage, and stillbirth¹. Because of this, it’s recommended alcohol is avoided entirely during pregnancy.

It’s also advisable to limit caffeine intakes to the equivalent of one cup of coffee per day.

Making safer food choices during pregnancy

You can never completely ensure the safety of every food you eat, but by following the Australian guidelines on foods to avoid during pregnancy, you can minimise the risk of foodborne illnesses and other potential complications. It’s also strongly advisable to follow food safe practices, like cleaning fruits and vegetables, washing hands before cooking and eating, serving foods at the appropriate temperature, and not eating foods that have been sitting out for long periods of time.

Remember to focus on a balanced diet rich in fruits, vegetables, lean proteins, pasteurised dairy, and whole grains to provide your baby with the nutrients they need for healthy growth and development. If you’re after personalised guidance on your pregnancy nutrition journey, always consult with your healthcare provider or an accredited practising dietitian.

For more information on foods to eat and avoid during pregnancy check out the NSW Food Authority².

Footnotes

¹ https://www.betterhealth.vic.gov.au/health/healthyliving/alcohol-and-pregnancy

² https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/pregnancy/foods-to-eat-or-avoid-when-pregnant

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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