By eating a well-balanced diet, staying properly hydrated, and being aware of your personal energy and calorie needs, you help to promote a safe and healthy pregnancy during the second trimester and beyond. As a contrast, this article highlights specific foods and drinks it’s best to avoid consuming while pregnant. It also offers some guidance on determining suitable caloric intake for your needs.
Undercooked eggs
If your eggs display the red British Lion mark, you can safely eat these raw or partially cooked. These eggs are produced within the strict requirements of the British Lion Code of Practice, adhering to high food safety standards. Eggs without the red British Lion mark may carry the risk of Salmonella infection – make sure these are thoroughly cooked. If you’re not sure which eggs have been used, it’s essential to avoid dishes such as raw cookie dough or homemade mayonnaise during pregnancy.
Soft cheeses and unpasteurised dairy products
Unpasteurised dairy products should be avoided, as they may harbour bacteria that could harm both you and your baby. Soft cheeses such as feta, brie, and goat’s cheese may contain harmful bacteria like Listeria. Pregnant women are more susceptible to Listeria infection, which can lead to severe complications.
Deli meats and pre-prepared foods
Deli meats, smoked and cured fish, and pre-prepared salads may be contaminated with Listeria or other harmful bacteria. To minimise the risk, it’s advisable to heat deli meats until they are steaming hot before consuming. Additionally, opting for fresh, unprocessed foods during pregnancy is a healthier choice.
Liver
Foods containing liver, such as paté, have high levels of Vitamin A, which can be dangerous to the baby during pregnancy.
Excessive caffeine
While moderate caffeine intake is generally considered safe during pregnancy, excessive amounts can pose risks. High caffeine consumption has been linked to an increased risk of miscarriage and pre-term birth. It’s recommended to limit caffeine intake to about 200mg (milligrams) per day.
Alcohol
Alcohol is well known for its potential to cause birth defects and developmental issues. It’s advised to abstain from alcohol during pregnancy. If you have concerns or questions about alcohol consumption, ask your healthcare provider for personalised guidance.
High-mercury fish
While fish is a great source of omega-3 fatty acids, some varieties contain high levels of mercury, which can be harmful to the developing nervous system of the baby. Avoid fish such as shark, swordfish, king mackerel and tilefish, and opt for low-mercury alternatives like salmon, trout and shrimp.
Raw or undercooked seafood
Seafood can be a nutritious part of a well-balanced diet, but certain types pose a risk of food-borne illnesses. Raw or undercooked seafood, such as sushi and raw oysters, may harbour harmful bacteria and parasites.
Unwashed produce
Fruits and vegetables are essential components of a healthy pregnancy diet, but they can carry harmful bacteria or pesticides. Thoroughly wash all fruit and vegetables before eating, to reduce the risk of food-borne illnesses.
Herbal teas and supplements
While certain herbal teas and supplements are generally considered safe, some may contain herbs that could be harmful during pregnancy. Always consult with your healthcare provider before incorporating herbal products into your routine, to ensure they are safe for you and your baby.
Alcohol
Alcohol consumption during pregnancy is strongly discouraged as it poses various risks, including developmental issues, low birth weight and birth defects. It’s best to abstain from alcohol entirely during this crucial period.
Excessive caffeine
While moderate caffeine intake is generally considered safe during pregnancy, excessive amounts can be harmful. Aim to limit your total caffeine intake to around 200 mg per day. This is roughly 2.5 mugs of tea, or 2 mugs of instant coffee, or 1 medium-sized takeaway coffee.
Unpasteurised juice and raw sprouts
Unpasteurised juices and raw sprouts can carry the risk of bacterial contamination. Choose pasteurized juices and consider cooking sprouts, or avoiding raw sprouts altogether.
It’s crucial to understand the amount of calories that is appropriate for your needs during pregnancy, so that you and your baby get sufficient energy and nutrients to thrive. The exact number of calories needed varies from person to person, and depends on factors like pre-pregnancy weight, activity level, and individual metabolism.
First and second trimester: During the first and second trimesters, additional caloric intake may not be necessary. Focus on eating nutrient-dense foods to support your changing body and growing baby.
Third trimester: In the third trimester, an additional 200 calories per day may be appropriate. This supports the baby’s rapid growth during this stage. This is roughly equivalent to one extra snack such as yoghurt with banana or 2 crackers with cheese.
Nutrient-dense foods
Choose nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and dairy products, to ensure you receive essential vitamins and minerals.
Hydration
Stay well hydrated by drinking plenty of water throughout the day. Proper hydration supports the increased demands on your body during pregnancy.
Small, frequent meals
Opt for smaller, more frequent meals to help manage common pregnancy symptoms such as heartburn and indigestion.
Supplements
Consult your healthcare provider to decide whether you need any additional supplements, such as prenatal vitamins, to support your nutritional needs during pregnancy.
