Food Safety in Pregnancy
I have some news to share - I’m pregnant! This means that my next several posts will be dedicated to healthy eating in pregnancy. During pregnancy, there are certain foods that pose a higher risk of making you sick. In today’s post, I’ll outline the reasons that foodborne illness is more likely to occur in pregnancy, the types of foodborne illness that are more common in pregnancy, foods to avoid, and tips for keeping yourself and your baby safe and healthy.
What is foodborne illness?
Foodborne illness, more commonly known as food poisoning, is when bacteria contaminate food or drinking water and cause illness. Symptoms of foodborne illness vary but often include stomach pain, nausea, vomiting, and/or diarrhea, Sometimes they can also include fever or body aches like the flu.
Why a higher risk in pregnancy?
Pregnant women are at a higher risk for foodborne illness because the immune system, which helps keep both mom and baby healthy, is not as strong during pregnancy. However, this can lead to a reduced ability to fight off certain infections.
Of particular concern in pregnancy are listeria monocytogenes and toxoplasma gondii, as these can cause complications. Pregnant women are 10 times more likely to get listeria than non-pregnant women. Listeria infection in pregnancy can lead to miscarriage, premature labor, low birth weight, and infant death. Listeria can be found in ready-to-eat refrigerated products (like deli meats) as well as unpasteurized milk and milk products.
Toxoplasma gondii is a parasite that is often found in dirty cat litter boxes, but also in some foods, such as raw meat and unwashed fruits and vegetables. Infection with toxoplasma during pregnancy can cause infant hearing loss, blindness, intellectual disability, and brain or eye problems later in life.
This may sound scary, but the good news is that both of these infections can be prevented with proper food selection, handling, preparation, and storage.
Foods to avoid
To avoid foodborne illness in pregnancy, the following foods should be avoided:
Raw sprouts
Raw or undercooked meats
Deli meats and cold hot dogs
Refrigerated smoked seafood
Raw seafood (sushi, sashimi, ceviche)
Premade meat or seafood salads (like the chicken or egg salad you may find at the deli)
Raw or undercooked eggs (sunny side up or over easy)
Raw dough or batter (both the raw eggs and uncooked flour pose a threat)
Raw milk or soft cheeses that are not pasteurized (feta, brie, queso blanco, queso fresco)
Unpasteurized/fresh-squeezed juice or cider
Tips to prevent foodborne illness
In order to prevent foodborne illness, follow these tips:
Wash your hands before preparing food and after handling raw meat, fish, or eggs
Wash all fruits and vegetables before consuming them
Use a thermometer to ensure meats are cooked completely - poultry should be cooked to an internal temperature of 165 degrees Fahrenheit and fish should be cooked to an internal temperature of 145 degrees Fahrenheit
Reheat deli meats, hot dogs, and smoked seafood in the microwave, oven, or on the stove until steaming hot
Make your own egg or chicken salad with fresh ingredients rather than buying them premade
Make sure your eggs are cooked completely (no runny yolks!)
Refrigerate leftovers promptly and eat them within a few days
Reheat any leftovers until they reach an internal temperature of 165 degrees Fahrenheit
Drink milk or eat soft cheeses only if the label clearly states the product is pasteurized
Choose pasteurized juice and cider
As you can see, pregnancy is a time when the risk for foodborne illness is elevated, but if you avoid the foods listed above and prepare, handle, and store foods safely, you can minimize the risk to yourself and your baby. Stay tuned for more healthy eating in pregnancy posts in the coming weeks!
