The healthiest foods for you and the baby growing inside you are freshly prepared ones that provide a balance of proteins, complex carbohydrates and healthy fats. But watch which sources you choose, and how you handle them – some may harbour bacteria, viruses and parasites that can harm you and your baby. Here are 10 to avoid:
1. Raw or rare-cooked meat
Take special care to cook chicken, pork and mince (including sausages and burgers) until there is no hint of bloody pink – it can be a source of toxoplasmosis, an infection caused by a parasite also found in soil and cat poop. Invest in a meat thermometer to check it’s cooked through, says Bongani Willie Mthimunye, a dietitian in Parktown and Waterfall.
Also wipe down all surfaces and utensils after handling raw meat, and wash your hands well, or you could be at risk of salmonella, campylobacter and E.coli bugs that cause food poisoning.
2. Cold cured meats or fish
Salami, chorizo, Parma ham, pepperoni and other sliced cold meat from delis, including cold cooked chicken, cured fish (often sold as ‘kippered’ or ‘smoked’), sashimi and sushi, can all be sources of toxoplasma parasites or listeria bacteria, which can cause miscarriage and stillbirth.
“It’s also important for pregnant mothers to avoid using processed or cold meats such as sausages, bacon and burgers because they contain elevated amounts of sodium and fat,” says Mthimunye.
3. Liver and liver products
Liver is high in vitamin A, and too much can hurt your developing baby. Avoid liver sausage or paté, and supplements with more than the recommended daily dose of vitamin A (10,000IU). “Before taking a vitamin A supplement, consult with your healthcare practitioner,” Mthimunye says.
4. Certain fish
Bigger fish – especially shark, swordfish and tuna – can contain high levels of mercury, which can affect the development of your baby’s nervous system. Salmon, mackerel, sardines and other oily fish, while good sources of healthy omega-3 fats, should be limited to two portions a week. Also avoid raw shellfish such as oysters, as they can carry harmful bacteria.
5. Raw eggs
Eggs are a good source of protein but they need to be cooked thoroughly to kill salmonella (the bacteria responsible for food poisoning), says Mthimunye. Also avoid mayonnaise and raw batter – no spoon-licking!
6. Unpasteurised milk and certain dairy products
Steer clear of unpasteurised milk, otherwise known as raw milk, as it has a high risk of contamination. Also avoid mould-ripened soft cheese, such as camembert, brie and chevre, and soft blue-veined cheeses, such as gorgonzola and Danish blue, which are made with mould that may contain listeria bacteria. Stick to hard cheeses, Mthimunye advises. Best, too, to avoid soft-serve ice cream, which can also harbour listeria.
7. Nuts and nut butters or products
These are a good source of protein for both mother and baby, says Mthimunye, but if there’s a history of allergies in the family, it’s best to do an allergy test.
8. Unwashed fruits and vegetables
Traces of soil can carry the toxoplasma parasite, so wash produce thoroughly – especially leafy greens like lettuce. Fruits can also carry pesticide residue, and are safest peeled. Raw sprouts of any sort should be avoided, as bacteria can get into them and are hard to rinse out; baking or lightly frying them can make them safe, says Mthimunye.
9. Caffeine
High levels of caffeine have been linked to low birth weight and even miscarriage. Limit yourself to 200mg of caffeine a day – that’s about two cups of coffee or other beverages that contain caffeine, including tea or cola. And watch your chocolate consumption: a 50g bar of plain dark chocolate has about 50mg of caffeine; 50g of milk chocolate has about 25mg.
10. Alcohol
This can interfere with foetal development and cause birth defects, warns Mthimunye. Don’t kid yourself; there is no safe level – cut it out. It’s only for a few months.
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