Special Food Considerations When Pregnant
Listeria Infection (Listeriosis) can be dangerous
Listeria is a type of bacteria, which can be found in some foods. It causes few or no symptoms in healthy people, but can be very dangerous to pregnant women and babies. Hormonal changes during pregnancy have an effect on the mother's immune system that makes the mother more vulnerable to Listeria. Listeria, although rare, can be transmitted to an unborn baby, and may lead to miscarriage, stillbirth, or premature birth. Listeria is destroyed by conventional cooking, but can grow in refrigerated food. Ideally, eat only freshly cooked food and well-washed freshly prepared fruit and vegetables. Leftovers can be eaten if they are refrigerated promptly and kept no longer than a day. It is important not to eat food if there is any doubt about its hygienic preparation or storage.
The following mostly chilled, ready to eat foods should be avoided altogether:
Soft cheese such as brie, camembert and ricotta - safe if cooked hot.
Cold meats and pate.
Avoiding 'ready to eat' foods such as unpasteurised dairy products, pates, meatloaf products (such as pre-sliced chicken loaf), cooked diced chicken (as used in sandwich shops), uncooked smoked seafood, smoked shellfish, previously prepared coleslaw and salads (this is especially important if they have been stored in the fridge for more than 24 hours), prepared salads.
Raw seafood such as oysters, sashimi, smoked salmon or oysters (canned oysters are safe).
Select a nutritious diet from a wide variety of foods
For your health and that of your baby during pregnancy, it is important you select a nutritious diet from a wide variety of foods such as vegetables, fruit, dairy foods, bread, cereals, pasta, lean meat, fish, eggs, and nuts. Food safety is also very important. This information will help you make safe decisions when selecting and preparing food for yourself and/or your family. Fish are rich in protein and minerals, low in saturated fat, and contain omega-3 fatty acids. Omega 3 fatty acids are important for the development of the central nervous system in babies, before and after they are born. Nevertheless, eating too much of a good thing when you are a soon-to-be mum or breastfeeding can be bad. That is because some fish contain mercury levels that may harm an unborn baby or young child's developing nervous system.
The following table will help you safely include fish as an important part of a balanced diet.
| Servings* | Type of Seafood |
| 1 serve per week only | Orange Roughy (Sea Perch) or Catfish & NO other fish that week |
| Or | |
| 1 serve per fortnight only | Shark (Flake) or Billfish (Swordfish, Broadbill or Marlin) and NO other fish that fortnight |
| Or | |
| 2-3 serves per week | Any other fish and/or seafood |
*Serving sizes
for women who are pregnant or planning pregnancy, 1 serve =150 grams
for children up to 6 years, 1 serve = 75 grams
Safe handling of food
Preventing food-borne illness is always important, but especially during pregnancy when hormonal changes suppresses a woman's immune system, which can make it harder to fight off infections. This can adversely affect the mother and unborn child. Listed below are some key things to remember to help ensure the safety of food you eat.
Food safety tips
Keep cold food cold (below 5 degrees Celsius) and hot food hot (above 60 degrees Celsius). The bacteria that commonly cause food poisoning grow very well between 5°C and 60°C. Keep cold foods in the fridge until you are ready to serve, and serve hot foods steaming hot.
Cook food thoroughly. Cook poultry, minced meats, sausages and other pre-prepared meats until well done, right through to the centre. No pink should be left visible. Avoid medium rare steaks or runny eggs.
Thoroughly wash all raw vegetables before eating them.
Observe the 'Use by' and 'Best by' instructions on refrigerated foods.
Separate raw and cooked food and don't use the same utensils, especially cutting boards and knives, for both.
Keep utensils and kitchen clean.
Wash and dry hands thoroughly before handling food.
Folate is important in the early stages
Folate is a B vitamin needed for healthy growth and development. A baby's growth is most rapid in the first weeks of life - often before you even know you are pregnant. Folate is especially important for women at least one month before pregnancy and for the first three months of pregnancy to help prevent birth abnormalities like Spina-Bifida in babies.
Experts recommend women of childbearing age should aim for 400 micrograms (μg) each day. If you are planning to become pregnant, you should take a daily folic acid supplement of at least 500 micrograms (μg). You should continue to take the supplement until the 12th week of your pregnancy. The tablet form of folate is called folic acid and is available from pharmacies. If you have a family history of neural tube defects, you should seek specific advice.
You should also eat a wide range of foods that are naturally rich in folate, such as fresh fruits and green vegetables, or foods fortified with folate. It is easy to find out how much folate is in packaged foods by looking at the nutrition information panel on food packages.
Iodine in pregnancy
It is recommended that all pregnant women ensure adequate iodine intake throughout the duration of pregnancy and especially in the first trimester. Iodised table salt is a good source of iodine. There are also a number of vitamin supplements that contain iodine.
