Things to be aware of

All pregnant women need to be cautious when preparing and storing food. Listeria and salmonellaa are two bacterial threats that everyone need to be aware of especially if you are pregnant. 

Listeria bacteria: is often present in certain high risk foods  and can cause serious illness for pregnant women and the unborn baby. High Risk foods include:

It is important to follow instructions mentioned below to ensure that you are consuming safe food for yourself and your growing baby.

Foods to avoid 🙁

  1. Avoid soft, semi – soft and surface ripened cheeses (e.g. blue cheese, ricotta, feta, brie). However it is safe to consume them is they are cooked over 65˚C and served when its hot.
  2. Avoid soft serve ice – cream and dairy products that are not pasteurised. Most milk in Australia are pasteurised but its best to recheck the labels.
  3. Left over foods that have been kept in the fridge for more than 12 hours
  4. Pre – mixed salas
  5. Deli – meats like ham and salami

Foods that are safer options 🙂

  1. Hard cheese such as chedar
  2. Frozen ice – cream
  3. Packages cottage cheese, plain cheese or cream cheese
  4. Pasteurised milk and yoghurt

Salmonella: Often linked to undercooked poultry, meats and raw eggs causing food poisoning. It s best to avoid freshly prepared salad dressings such as mayonnaise or Caesar. Packaged dressing are safer option. Also avoid raw meat and seafood’s such as sushi, sashimi and hot dogs. Certain fish should also be avoided as some have high levels of mercury content which is harmful for the baby. These are swordfish, marlin, southern blue fin tuna, catfish & broadbill.

Make sure your food is NEVER between 5˚C and 60˚C as at these temperature bacteria grow more readily. So your food should either be below 5˚C or above 60˚C.

Lastly Alcohol  should be avoided at all cost as it has been linked to an increase in the risk of miscarriage, low birth weight and deformities.


Dealing with discomforts

For Nausea and Vomiting : Avoid spicy or fatty foods; Drink plenty of water away from mealtimes;
if you are finding it hard to keep your food down its best to eat small amount of food and snack in between meals. E.g cheese & crackers; Cook with windows open and exhaust fan on to minimise odours

To relieve symptoms of heart burns you can follow the same suggestions as above and also make sure you are always upright after eating. If symptoms persist try milk or yoghurt to help relieve symptoms

For constipation that occurs much later in pregnancy, consume food that a high in fibre such as wholegrain bread, brown rice, fruits and vegetable with skin on & drink plenty of water.