Foods to enjoy and foods to be careful with in pregnancy

Standing in the supermarket aisle or at the market stall, holding a wedge of soft cheese or a pack of suya and wondering, 'Am I allowed this?' is a very familiar pregnancy moment. The lists of foods to avoid can feel endless and frightening. In truth, the list of foods you can enjoy is far longer. Here is a balanced guide based on well-established advice.

Foods to enjoy freely

• Fruit and vegetables, fresh, frozen or tinned, washed well. Aim for plenty of colour: leafy greens, carrots, tomatoes, peppers, oranges, bananas, mangoes, ripe pawpaw.
• Starchy foods such as wholegrain bread, rice, oats, potatoes, yam, plantain and pasta. Choose wholegrain options when you can.
• Protein such as beans, lentils, peas, nuts, well-cooked eggs, chicken, lean meat and fish.
• Pasteurised dairy such as milk, yoghurt and hard cheeses like cheddar, or fortified alternatives.
• Fish, including oily fish such as mackerel, sardines and salmon, up to about two portions a week.

Peanuts are fine to eat in pregnancy unless you are allergic to them or have been advised otherwise.

Foods to be careful with

Some cheeses and dairy

• Avoid unpasteurised milk and anything made from it.
• Avoid soft, mould-ripened cheeses such as brie and camembert, and soft blue cheeses, unless they are cooked until steaming hot. These can carry listeria, a rare but serious infection in pregnancy.
• Hard cheeses and pasteurised soft cheeses such as cottage cheese, mozzarella and cream cheese are generally fine.

Meat

• Cook all meat and poultry thoroughly until steaming hot, with no pink or blood. Take care with barbecues, suya and kebabs; make sure the meat is cooked all the way through.
• Avoid all types of pâté, including vegetable pâté.
• Avoid liver and liver products, as they contain high levels of vitamin A, which can harm a developing baby.
• Cold cured meats such as salami and chorizo are best cooked before eating.

Fish and seafood

• Avoid shark, swordfish and marlin.
• Limit tuna, and keep oily fish to around two portions a week.
• Avoid raw shellfish. Cook shellfish such as prawns and mussels until steaming hot.
• Raw fish, such as in sushi, should only be eaten if it has been frozen first; if you are unsure, choose cooked or vegetable options.

Eggs

In the UK, hens' eggs with the British Lion stamp are considered safe even when lightly cooked. Elsewhere, or if you are unsure of the source, cook eggs until both white and yolk are solid, and avoid dishes made with raw egg.

Drinks

• Alcohol: no amount is known to be safe, so the safest choice is none.
• Caffeine: keep it low. UK advice is under 200mg a day, which is roughly two mugs of instant coffee. Tea, cola and chocolate count too, and energy drinks are best avoided.
• Herbal teas and mixtures: some are not suitable in pregnancy. Check with your midwife or doctor before drinking herbal remedies, including traditional preparations such as agbo.

Supplements

• Avoid supplements containing vitamin A (retinol) and fish liver oils.
• Ask your midwife, doctor or pharmacist which supplements are right for you.

If you have already eaten something on the list

Please do not panic. Most women who eat a forbidden food before they knew the advice have no problems at all. Mention it to your midwife if you are worried. Call your midwife or doctor if you develop a high temperature, flu-like symptoms, vomiting or diarrhoea, especially after eating something risky, as some food infections need prompt treatment in pregnancy.

Special situations

If you have gestational diabetes, a food allergy, a medical condition, or you follow a vegetarian or vegan diet, your midwife may refer you to a dietitian or give you specific advice. Follow the plan agreed with your own care team.

Fasting

Many Christians fast as part of their prayer life. In pregnancy, your body and baby need steady nourishment and fluids. Talk to your midwife or doctor before any fast, and consider other ways of seeking God, such as setting aside time, a type of food or social media, rather than going without food or water.

Eating to the glory of God

Paul writes, “Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God” (1 Corinthians 10:31). Eating well in pregnancy is not about fear or perfection. It is a way of caring for the life God has entrusted to you. Give thanks for each meal, enjoy the good things on your plate and let go of guilt over the occasional slip.

A grace before meals

Lord, thank You for this food and for the hands that prepared it. Bless it to nourish me and my growing baby. Give me wisdom in what I choose and joy at every table. Amen.