Being pregnant (or possibly pregnant) during the festive season can be a minefield when it comes to pregnancy-safe foods. During pregnancy many foods are recommended to be avoided for a range of reasons, but in most cases it’s due to a higher risk of containing harmful bacteria such as listeria or salmonella. Some festive foods have a small amount of alcohol in them and as there’s no safe amount of alcohol allowed during pregnancy, it’s best to avoid those foods.   

During pregnancy, it’s essential to do what you feel comfortable with – it’s your body and your baby. If you’re finding it stressful and overwhelming to know what’s safe to eat during pregnancy, book a chat with Court.

Here’s the low down on some common festive foods:

A festive favourite! Christmas ham comes into question as many cold deli meats like ham, salami, and prosciutto are advised against during pregnancy due to the risk of listeria. However, ham can be considered okay if cooked to at least 75oC and eaten soon afterwards as this reduces the risk of listeria. Just avoid the leftovers on this one.

Is it even Christmas without a Christmas pudding or cake?! Be careful with these as often the fruit is soaked in liqueur such as rum or brandy, and unfortunately, there’s no safe amount of alcohol allowed during pregnancy.  Just make sure you check the ingredients or ask who made it. 

If you can’t have the Christmas pudding or cake, opt for a chocolate ripple cake instead to still enjoy the festivities.

What do pavlova and chocolate mousse have in common? While this might sound like a ridiculous bon-bon joke, both contain raw eggs.

The best part of the pavlova – the gooey centre – is the undercooked egg, which is considered unsafe during pregnancy due to the risk of salmonella. Plus, if it’s topped with pre-cut fruits from the supermarket, it increases the risk of listeria. If you’re making the meringue, you can cook it all the way through so it’s crunchy or opt for some fresh fruit and ice cream instead.

Christmas is the perfect time to consume some incredible seafood! When it comes to seafood, it’s best to avoid raw seafood (including oysters) and ready-to-eat chilled peeled prawns, as these have an increased risk of parasites and bacteria like listeria. Other seafood such as calamari, salmon, mussels, lobster or octopus is okay to eat if it has been cooked thoroughly to at least 63oC and eaten while hot. If you have leftovers (lucky you!), keep them in the fridge, reheat them to at least 60oC, and eat them within a day of cooking for optimal food safety.

Many people avoid tuna in pregnancy due to the higher mercury levels. In pregnancy, it is safe to consume:

• 2-3 serves of seafood per week OR 
• 1 serving of catfish or orange roughy (deep sea perch) per week OR
• 1 serving of shark (flake) or billfish (swordfish, marlin) per fortnight 

So provided you’re within your recommended servings of fish for that week or fortnight, you’re safe to enjoy some tuna at Christmas.

If you’re having a spread with salads for Christmas lunch, you may want to be careful with your selections. Be cautious of pre-prepared or pre-packaged salads due to the increased risk of listeria. Homemade salads are okay, provided the ingredients are washed well, and any leftovers are stored in the fridge and eaten within a day of preparation. 

Watch out for homemade mayonnaise due to the raw egg and increased risk of salmonella – particularly if it’s been sitting out on the table for a while, but commercial mayonnaise is safe to consume. You may also want to watch out for salads containing soft and semi-soft cheeses like fetta, brie, and camembert, as these have a higher risk of listeria. Other ingredients to be aware of include raw bean spouts such as alfalfa sprouts, broccoli sprouts, onion sprouts, sunflower sprouts, clover sprouts, radish sprouts, snowpea sprouts, mung beans or soybean sprouts as there is a risk of E. coli, salmonella and listeria bacteria entering the beans during the cracking process.

You are safe to eat mushrooms provided they are clearly labelled and identify the type of mushroom, bought from a reputable store or source, free of mould, bruising, or decay spots, and cleaned under running water to remove dirt and soil particles if fresh or thoroughly soaked and then washed in running water if dried.

Here’s some good news: eating chocolate is perfectly safe in pregnancy! Dark chocolate is an excellent source of magnesium. Enjoy it in moderation, paying close attention to caffeine and sugar levels. No need to pass on that After Dinner Mint after all!

The cheeky egg nog can contain raw eggs, which have a high risk of salmonella and alcohol – a no-go during pregnancy. Most store-bought or commercial egg nogs are okay, so just check.

Custards and creams can be a delicious indulgence at Christmas time, but there are a few things to be aware of. 

Custard, you just have to be careful to reduce the risk of salmonella as they often contain eggs. If it’s store-bought, it can be eaten cold if it is freshly opened. For homemade custard, cook thoroughly to at least 71oC and eat while hot. Store it in the fridge, always reheat it to at least 60oC and use it within a day of making it.

If you’re pregnant, you’ll have to give the brandy creams and custards a miss, as there’s no safe level of alcohol to be consumed during pregnancy.

Firstly, it’s best to avoid packaged fruit salads and precut fruits due to the increased risk of listeria. The larger surface area provides more room for the bacteria to grow and we don’t want that. Most fruits are safe to eat during pregnancy; just wash them well before eating.

However, rockmelon is one to be avoided because the skin has a net-like texture with grooves, making it difficult to clean and increasing the risk of listeria and salmonella. 

Strawberries, bananas, grapes, mangos, kiwi fruits and oranges are safe when pregnant.

Although that cheese and charcuterie board can look super tempting, there are a few things to be aware of. As mentioned earlier, deli meats and soft cheeses must be treated carefully during pregnancy due to the increased risk of listeria. 

Watch out for the paté on the cheese board as they have a high risk of listeria and a high amount of vitamin A, so treat these with caution. Hummus is also at an increased risk of carrying listeria, so opt for other dips.

Olives, hard cheeses, nuts, and peanuts are all safe to consume.

Have some leftovers from a Christmas feast? Ensure they’re stored in the fridge, eaten within a day and reheated to at least 60oC to reduce the risk of salmonella. Enjoy! 

Looking for nutritional support during your pregnancy? Book a consultation with Court!

If you’re interested in taking any supplements, please discuss this with your practitioner to ensure you’re taking the correct dose and form for you. This article is not intended to be medical advice and is purely for education purposes.