Pregnancy brings about significant changes in a woman’s body, including the immune system. This makes expectant mothers, their unborn children, and newborns more susceptible to foodborne illnesses. These illnesses can be particularly severe during pregnancy and may unfortunately lead to miscarriage or premature delivery. Certain infections like Listeria and Toxoplasma gondii are especially concerning because they can harm the fetus even if the mother doesn’t experience noticeable symptoms. Therefore, healthcare providers offer specific dietary recommendations for pregnant women, highlighting foods to embrace and, crucially, foods to avoid.
Seafood Safety During Pregnancy
For women who are pregnant, planning to become pregnant, breastfeeding, or parents of young children, making informed seafood choices is vital. Fish is a fantastic source of high-quality protein, essential minerals, and vitamins that contribute to overall well-being. However, it’s crucial to select seafood options that are both safe and beneficial. Consult resources like the FDA and EPA guidelines on fish consumption to guide your choices toward healthy and secure options.
Thoroughly Cook All Seafood: Ensure all seafood dishes reach an internal temperature of 145°F (63°C). Raw seafood can harbor parasites and bacteria, including Listeria, which can cause illness in pregnant women and pose risks to their babies. Therefore, it’s essential to avoid:
- Sushi
- Sashimi
- Raw Oysters
- Raw Clams
- Raw Scallops
- Ceviche
Exercise Caution with Smoked Seafood: Refrigerated smoked seafood carries a significant Listeria risk. Avoid refrigerated smoked seafood unless it’s incorporated into a cooked dish, such as a casserole, that reaches an internal temperature of 165°F (74°C) to eliminate harmful bacteria.
Examples of refrigerated smoked seafood to be wary of include salmon, trout, whitefish, cod, tuna, or mackerel, often labeled as:
- Nova-style
- Lox
- Kippered
- Smoked
- Jerky
Canned or shelf-stable smoked seafood, or smoked seafood used as an ingredient in cooked dishes, is generally safe to consume during pregnancy.
Unpasteurized Juice and Cider: A No-Go
Unpasteurized juice, including fresh-squeezed varieties, and cider can be sources of foodborne illness. These beverages have been linked to outbreaks of E. coli and other harmful germs. To protect yourself, opt for pasteurized versions or bring unpasteurized juice or cider to a rolling boil and maintain it for at least one minute before consumption.
Raw Milk, Soft Cheeses, and Unpasteurized Dairy Products
Raw milk, milk that hasn’t undergone pasteurization to kill harmful bacteria, is a potential hazard. Raw milk, also known as unpasteurized milk, may contain bacteria like Campylobacter, E. coli, Listeria, Salmonella, or tuberculosis-causing bacteria. To prevent foodborne illnesses, consume only pasteurized milk and milk products, including cheese.
Avoid the following soft cheeses unless they are explicitly labeled as “made with pasteurized milk”:
- Brie
- Feta
- Camembert
- Roquefort
- Queso blanco
- Queso fresco
Cheeses made from unpasteurized milk may harbor E. coli or Listeria. Instead of soft cheeses, choose hard cheeses such as Cheddar or Swiss, which are generally safer options. When shopping at farmers’ markets, be especially vigilant about ensuring that fresh and soft cheeses are pasteurized.
Eggs: Cook Them Thoroughly
Undercooked eggs may contain Salmonella. Cook eggs until both the yolks and whites are firm to ensure germs are killed. When preparing casseroles or other dishes containing eggs, ensure the dish reaches an internal temperature of 160°F (71°C). Foods that contain raw or lightly cooked eggs should only be made with pasteurized eggs. Avoid foods that may contain raw eggs, such as:
- Homemade eggnog
- Raw batter
- Homemade Caesar salad dressing
- Tiramisu
- Eggs Benedict
- Homemade ice cream
- Freshly made or homemade hollandaise sauce
Premade Meat and Seafood Salads: Avoid Deli Counters
Avoid purchasing or consuming premade ham salad, chicken salad, or seafood salad, often found in delis, as these may contain Listeria.
Raw Sprouts: Cook Before Eating
Raw or undercooked sprouts, including alfalfa, clover, mung bean, and radish sprouts, can be contaminated with E. coli or Salmonella. Always cook sprouts thoroughly before eating.
Undercooked Meat and Poultry: Cook to Safe Temperatures
All meat and poultry must be thoroughly cooked before consumption. Use a food thermometer to verify that the meat has reached the USDA-recommended safe minimum internal temperature. Refer to guidelines for specific minimum cooking temperatures for different types of meat.
Following recommended internal temperatures is crucial because meat and poultry can contain E. coli, Salmonella, Campylobacter, or Toxoplasma gondii.
To minimize the risk of toxoplasmosis from meat, the CDC recommends:
- Cooking meat to the USDA-recommended minimum safe internal temperature.
- Freezing meat for several days at sub-zero temperatures (0°F or -18°C) before cooking to significantly reduce the risk of infection.
- Thoroughly washing cutting boards, dishes, counters, and utensils with hot, soapy water after they come into contact with raw meat, poultry, seafood, or unwashed fruits or vegetables.
- Washing hands thoroughly with soap and water.
Reheat Hot Dogs and Luncheon Meats Thoroughly
Reheat hot dogs and luncheon meats to steaming hot or 165°F (74°C) before eating, even if they are labeled as precooked. These meat products may contain Listeria and are unsafe to eat if not properly reheated. This includes:
- Hot dogs
- Luncheon (deli) meats
- Cold cuts
- Fermented or dry sausage
- Any other deli-style meat and poultry
Meat Spreads and Pâté: Choose Carefully
Avoid refrigerated pâtés or meat spreads from deli or meat counters, or from the refrigerated sections of stores, as they can contain Listeria. Shelf-stable meat spreads and pâté in cans, jars, or sealed pouches are a safer choice. Refrigerate these foods after opening.
Raw Dough: Don’t Eat It
Unbaked (raw) dough or batter can make you sick. Flour has not been treated to eliminate germs like E. coli, and raw eggs can contain Salmonella. Ensure batter is thoroughly baked or cooked before eating.
By being mindful of these food safety guidelines, pregnant women can significantly reduce their risk of foodborne illnesses and protect their health and the health of their babies.
