Goodbye to soft cheeses

Eating mould-ripened soft cheeses (brie, chevre, camembert) and soft mould ripened cheeses (Danish blue, gorgonzola) during pregnancy can be risky. They can harbour Listeria bacteria, which has been linked to miscarriage, premature delivery and death of the baby. You can eat hard cheeses such as cheddar, parmesan, blue Stilton even if it is unpasteurised as hard cheeses contain less water and listeria bacteria are less likely to multiply. Other cheeses such as feta and mozzarella are fine to eat as long as they are made from pasteurised milk. When in doubt or dining out, ask before you eat.

Skip undercooked meat

Cook all meat thoroughly, including chicken, turkey, sausages and burgers - so that there's no trace of pink or blood. Raw or undercooked meat can harbour toxoplasma and a variety of bacteria so should be avoided according to the Department of Health. When dining out, make sure your meat is steaming hot and thoroughly cooked.

Sushi safety

The NHS recommends that if you are pregnant, only eat fish and other seafood that has been cooked thoroughly or frozen first. This means it’s OK to eat sushi and other meals with raw fish provided the fish has been frozen first. Some fish contains small parasitic worms that can make you ill. Freezing or cooking kills the worms.

Raw biscuit dough

When you’re baking biscuits, you may be tempted to pop a bit of raw dough in your mouth. But even a taste can be risky if the dough contains raw eggs. The NHS says avoid foods that contain raw and undercooked eggs and make sure eggs are thoroughly cooked and yolks are solid. To be safe, resist tasting unbaked dough, batter or filling made with raw eggs.

Homemade Caesar dressing

Raw eggs are also used in many homemade dressings and sauces, such as:

• Caesar salad dressing
• Béarnaise sauce
• Hollandaise sauce
• Mayonnaise

Pregnant women should opt for shop-bought versions, which are made with pasteurised eggs.

Homemade tiramisu

Many homemade desserts, including mousse, meringue and tiramisu, also contain raw eggs. If a shop-bought version won’t do, there is a safe way to prepare your favourite recipe. Some supermarkets sell pasteurised eggs, which are OK to eat raw. Make sure the label on the eggs specifically states "pasteurised."

 

Fish with mercury

Some fish contain high levels of mercury that can harm an unborn baby’s development. The NHS says pregnant women should avoid shark, marlin and swordfish, and limit tinned tuna to four medium-sized cans a week or no more than two tuna steaks (about 140g cooked/170g raw) a week. Also, don’t eat more than two portions of oily fish (eg salmon,mackerel, sardines) a week. Check with your doctor before taking fish oil or any other supplements while pregnant.

Pâtés or meat pastes

Avoid all types of pâté, including vegetable pâtés, as they can contain listeria.

Unwashed fruit and veg

Pregnancy is no time to skimp on fresh fruit and vegetables. Just make sure you rinse them thoroughly under running water. A parasite called toxoplasma can live on unwashed fruit and veg. It causes an illness called toxoplasmosis, which can be very dangerous to an unborn baby. Don’t use soap to wash produce. Instead, scrub the surface with a small vegetable brush. Cut away any bruised areas, since these may harbour bacteria.

 

Raw bean sprouts

Salmonella and E. coli from sprouts can cause food poisoning. Pregnant women are advised that it's OK to eat raw bean sprouts provided they are labelled 'ready to eat'. All other sprouts should be thoroughly cooked until they are steaming hot throughout.

Raw shellfish

Raw shellfish is one of the top causes of seafood-borne illness. The culprits include parasites and bacteria that are generally not found in cooked seafood. The NHS advises choosing cooked shellfish rather than raw during pregnancy. Make sure it is cooked thoroughly. Cook oysters, clams and mussels until the shells open. If any don’t open, throw them away.

Unpasteurised milk

Have you ever dreamed of visiting a farm and tasting milk fresh from a cow? If you’re pregnant, it’s best to postpone that outing. Freshly collected milk has not yet been through the pasteurisation process that protects it from listeria.  Only buy milk, cheese or dairy products from a local farm, if the label says "pasteurised."

The caffeine question

Good evidence now shows that a moderate amount of caffeine is safe during pregnancy, but too much can result in miscarriage, or low birth weight with a baby at greater risk of health problems. The NHS recommends no more than 200mg of caffeine a day. That's two mugs of instant coffee, for example. Remember, caffeine is also found in fiizzy drinks, tea, chocolate and many energy drinks.

Alcohol

You already know that heavy drinking during pregnancy can lead to serious birth defects. What you may not know is that even small amounts of alcohol could be harmful. No amount of drinking has been found to be safe during pregnancy, so it’s best to avoid all forms of alcohol.

Related reading

• Foods to avoid during pregnancy
• Pregnancy “super foods”
• Foetal development slideshow
• First trimester warning signs
• Folic acid while pregnant
• Pregnancy FAQs
• Considering natural birth?
• Video: Morning sickness