The 5 foods you think you can’t eat during pregnancy but are actually totally safe
EXPECTANT mums often agonise over what to eat.
Is this safe? What will happen if I consume that? Will my favourite snack harm the baby?
These are all common, and often valid, questions during pregnancy.
However, mums-to-be can actually eat a lot more than they might think, according to nutritionist Charlotte Stirling-Reed.
She said many couples with babies on the way fall for common myths and restrict themselves unnecessarily.
Here, the expert reveals five foods and drinks you might think you can’t knock back while pregnant but are in fact safe when consumed correctly.
1. Coffee
First up is coffee.
Charlotte, who runs the website SR Nutrition, said: “You actually can have coffee during pregnancy.
“The important thing to be aware of is your daily limit.
“If you’re going to stick to government guidelines, then you should have no more than 200mg of caffeine a day.”
The good news is, there’s only about 100mg in a homemade cup of the stuff so you could have two before you might fall foul.
But remember that coffee from high street chains can contain considerably more, so always check the label.
“Regularly having too much caffeine can increase the risk of birth complications for the baby,” Charlotte said.
2. Stilton
Smelly cheese lovers rejoice – Stilton is fine to include in your pregnancy diet plan, according to the expert.
She said while some soft blue cheeses, such as Danish blue, Gorgonzola and Roquefort, aren’t recommended due to the risk of listeria they pose, semi-hard cheeses are OK.
That means Edam, Stilton, Manchego, Fontina, Emmental and Provolone shouldn’t cause you any problems, as long as they are pasteurised (which kills off harmful bacteria).
“Many people get that wrong as it’s a little complicated when it comes to cheese during pregnancy,” Charlotte, author of How to Feed Your Family, said.
“Harder cheeses aren’t likely to carry listeria so there is much less of a risk.
“Moisture provides ideal environments for bacteria to grow, so soft and wet cheeses should be avoided.”
3. Sushi
Despite what you might hear, sushi is safe to eat when you’re expecting – providing the fish has been cooked first.
“Many options available on the high street have been cooked, but it’s always best to ask,” Charlotte, who goes by @sr_nutrition on Instagram, said.
“Raw fish and raw shellfish isn’t recommended during pregnancy because of the risk of listeria being present.
“This can be damaging to the unborn baby and make both them and the mother unwell.”
Pregnant women are 10 times more likely to get listeriosis (an infection caused by the bacteria listeria) than the general population, according to the Centers for Disease Control and Prevention.
Symptoms include vomiting and diarrhoea, and in rare cases can result in miscarriage, stillbirth or preterm labour.
4. Peanuts
“There is a bit of a myth that pregnant women cannot eat nuts, including peanuts and nut butters, but this is actually not the case at all,” Charlotte said.
“It used to be thought that parents couldn’t risk eating them in case their unborn baby was allergic, but we now know that this isn’t a problem.
“It’s only recommended to avoid peanuts or nuts if you are allergic to them yourself.”
5. Eggs
Finally, eggs have got the green light – whether they’re fully cooked, partially cooked or even raw.
Charlotte, who is speaking at the 2023 Baby Show in London on October 20 to 22, said: “Eggs got a bit of a bad rap a few years ago, but actually it’s fine for a pregnant woman to eat raw, partially cooked and fully cooked eggs, as long as they are British Lion Stamped, meaning that the chickens have been vaccinated against salmonella.
“Well cooked eggs, without the British Lion Stamp, are also fine.
“Raw eggs have a slight risk of salmonella, which can make a pregnant woman unwell with food poisoning, but are generally problem-free.”
What else should you eat while pregnant?
Choosing whether to consume coffee, certain cheeses, sushi, peanuts and eggs is obviously a personal choice.
But there are some things which are essential to include in your diet before you give birth, according to Charlotte. These are:
Folate
The NHS recommends pregnant women take a 400 microgram folic acid supplement until at least 12 weeks to reduce the risk of problems with the baby’s development in the early stages, such as spina bifida.
But eating foods which contain folate (the natural form of folic acid) is also a good idea, Charlotte said.
“This means plenty of dark green leafy veg; salads, soups and smoothies are a good way to get them in,” she added.
“They also contain calcium, iron and fibre, which is good for digestion.”
Calcium
“Calcium is also important during pregnancy to help develop the baby’s bones, and to protect your own,” Charlotte said.
“Dairy foods or fortified dairy alternatives are good sources, as are nuts, seeds, dark leafy vegetables, bread, calcium-set tofu, and tinned fish with soft bones.
“Sardines on toast or ground nuts on porridge or smoothies are a good way to get some of these in.”
Iron
Another key consideration is how much iron you’re getting.
This helps the body produce extra red blood cells, reduce fatigue, and prevent mums-to-be from developing anaemia, Charlotte said.
Try nuts, beans, lentils, pulses, and good quality meats,” she added.
“Adding these to pasta sauces or having nut butters on toast are good ways to get extra iron.”
Protein
Pregnant women also need to make sure they’re eating enough protein, Charlotte said.
Nuts, eggs, meat and tofu offer this in abundance, plus iron, calcium and zinc, which are also important.
Variety
And lastly, “get your baby used to variety”, Charlotte said.
“The flavours you eat will flavour the amniotic fluid that surrounds your baby and they’ll start tasting it even in the womb.
“So eat lots of varied and flavourful foods.”