Pregnancy Food Advice
Avoid Alcohol as there is no safe level of intake in pregnancy
Minimise Caffeine to 1-2 expressos or 2-3 instant coffees or 4-5 teas/hot chocolate per day.
Red Bull, V, Mother are not recommended in pregnancy.
Limit Vitamin A to small amounts of liver or vitamins not designed for pregnancy which may contains high levels of Vitamin A, which maybe harmful to a developing baby. Pregnancy Vitamins have beta carotene instead which is safe.
Avoid Listeria bacteria which can cause a flu-like infection Listeriosis.
It is uncommon but can cause miscarriage, still birth and premature labour.
It ‘s risk is reduced by eating freshly prepared food, avoiding refrigerating foods stored for long periods.
Thoroughly wash fruit and vege, good hand hygiene and clean utensils.
Avoid coleslaws, salads and fruit which are not freshly prepared.
Also avoid cold cooked chicken, pate, deli meats, ham and salami (unless steaming hot eg on pizza).
Avoid soft cheeses (in cooked dishes are safe), unpasteurised dairy foods, soft serve ice cream.
Avoid uncooked or smoked seafood and precooked prawns. Freshly cooked seafood and canned seafood is safe.
Freshly made sushi without raw or smoked fish is low risk.
Mercury Six fish are to be avoided due to their mercury content, listed as follows.
(Shark (Flake), marlin, broadbill, swordfish, orange roughy (deep sea perch) and catfish).
Most other fish are safe and provide a good source of omega 3 oils and iodine. 1-3 serves per week.
A small tin of tuna is considered a half serve and safe to have several times a week.
Shellfish and crustaceans (shrimp, prawns) generally contain low levels of mercury and are safe unless in large quantities.
Salmonella Avoid eating foods with raw or runny eggs as it is a risk for salmonella which can cause nausea, vomiting, diarrhoea, fever and in rare cases miscarriage. Avoid home made mayonnaise with egg, aioli, caesar salads, mousse.
Toxoplasmosis Can be carried in raw meat and cats faeces.
Thoroughly cook meat, wash vegies and wear rubber gloves if handling cat litter and wash hands after handling pets or gardening.
Eating Out Eat foods that are freshly cooked, ensure food is steaming hot. Avoid premade food if it has been stored for a long time, avoid salad bars, smorgasbords, and sushi containing raw or smoked fish
Vegetarian diets that include protein, iron, vitamin B12 and calcium can adequately meet the needs of your pregnancy and growing baby.
Protein can be found in nuts, legumes, eggs, seeds, tofu and hummus.
One to two serves
Iron-enriched foods such as wholegrain cereals and breads
Green leafy vegies such as spinach and bok choy etc
Vitamin C aids the absorption of iron-rich foods and requirements of Vitamin C double during pregnancy.
Fruits such as berries, oranges and kiwi fruit
Vegies such as broccoli cauliflower, tomato, capsicum, cabbage etc.
Dairy is the best source of calcium for your bone health and your baby’s development.
If you don’t normally eat dairy you will likely need a calcium supplement.
Vitamin B12 is needed for the formation of blood cells, nerve function and baby’s brain development.
It is mainly found in foods of animal origin so vegetarians are at risks of deficiency, especially in pregnancy.
The stores are slowly depleted and so may need a blood test to monitor levels or take a supplement.