Food Safety in Pregnancy: What Every Mum to Be Needs to Know

Pregnancy is an exciting journey, but it also comes with new responsibilities, especially when it comes to food safety. Your immune system changes during pregnancy, making you more vulnerable to foodborne illnesses like Listeria and Salmonella. These infections may be rare, but they can have serious consequences for both you and your baby, including miscarriage, premature birth, and developmental issues.

The good news? Avoiding high-risk foods and following simple hygiene practices can greatly reduce your risk. Here are our dietitian’s top tips:

1. Skip the Raw and Undercooked

Avoid raw or undercooked meat, poultry, fish, and eggs. This includes sushi made with raw fish, rare steaks, and soft-boiled or runny eggs. Cook foods to safe internal temperatures — use a food thermometer when in doubt.

2. Say No to Certain Cheeses

Soft cheeses like Brie, Camembert and blue cheese can harbour Listeria if they’re made from unpasteurised milk. Always check the label: if it doesn’t say “made with pasteurised milk,” it’s best to skip it.

3. Wash Fruits and Veggies Thoroughly

Even produce that looks clean can carry harmful bacteria or parasites. Wash all fruits and vegetables under running water. For extra peace of mind, use a veggie brush for firmer produce like melons or cucumbers.

4. Avoid Deli Meats Unless Reheated

Cold cuts, hot dogs, and deli meats can carry Listeria. If you’re craving a sandwich, make sure to heat the meat until steaming hot before eating.

5. Mind the Seafood

Seafood is rich in nutrients like omega-3s, but some types are high in mercury, which can harm your baby’s developing nervous system. Stick with low-mercury fish like salmon, sardines, and canned light tuna. Avoid shark, swordfish, king mackerel, and tilefish.

6. Keep It Clean

Wash your hands often, sanitise kitchen surfaces, and separate raw and cooked foods to prevent cross-contamination. Refrigerate leftovers promptly and follow the “when in doubt, throw it out” rule.

Putting It All Together

Pregnancy is a time of mindful choices. By practising food safety and knowing what to avoid, you’re taking a powerful step toward a healthy pregnancy and a healthy baby. When in doubt, consult with your healthcare provider or a registered dietitian to ensure your meals are both nutritious and safe.

Here at Balance Nutrition, our dietitian Madison specialises in fertility nutrition and women’s health. She can work alongside you to create a personalised, practical food and lifestyle strategy — helping you feel confident and supported on your path to parenthood.

To book an appointment, visit the link below or call us on 07 4566 0765.