A while back, I put up a post to see what people thought that you (can) and (can’t) eat during… pregnancy, or if you were trying to fall pregnant. It was really interesting to see what foods people thought you could not eat during pregnancy.
It is really interesting that most people want to tell you want you can’t eat, but hardly anyone tells you what you can eat during pregnancy and while trying to fall pregnant.
What prompted this post was that a while back I overheard one of my staff and lovely mother to be, talking to another mother to be about what she has been cutting from her diet while she was pregnant and how her food choices were so limited.
I heard all kind of wonderful things from not eating any seafood; not eating any cold meat, not eating soft cheeses, not eating eggs, not eating nuts and nearly the whole food pyramid was being added.
What many people don’t know is that I actually have a background in food science and that I used to teach about bacteria and food hygiene and the nasty consequences of what bacteria can do to the body.
Most pregnant women have the number one fear of foods containing Listeria. It is a rare form of bacteria but it can be fatal (very rare) to a lady if she is pregnant and cause issues such as miscarriage. So not discounting it at all and some countries around the world do not have the food hygiene standards we have here in Australia.
We only see about 5 cases per million people in Australia. Basically there is about 0.3-0.4% chance of getting it and we all make such a big deal about it. Again, this is not to discount it either. Listeria can be found in unpasteurised products such as diary and cheese and can be found in some forms of deli meats mainly. To be honest, it is usually the home made/backyard deli meats and cheeses you really have to watch, with regards to hygiene and bacteria.
But if a health issues such as Listeria poisoning is so rare, why do we make such a fuss about it and not warn women of other potentially worse factors that cause more cases per year, and can be potentially fatal too. The problem is if women only hear about the foods they can’t eat, many of them are going to be nutrient deficient all for the fear of a tiny chance of listeria causing an issue with a pregnancy.
The truth is, other bacteria such as Salmonella, Shigella and Camphyobacter have a higher rate of infection per year than listeria ever will and nobody ever talks about them. There are over 25,000 cases of these combined and most of the spread is through person to person contact, not just foods themselves.
Basically many food poisoning cases are actually from bacteria being on your own hands, which then at some stage end up in, or near your mouth. This is why smokers are at higher risk of food poisoning. To be honest, shopping trolley handles are probably one of the most unhygienic places you can put your hands on and probably cause more bacterial health issues than anything. Money can be the same.
Then we have a far wider implication of gestational diabetes, which account for about 15,000 plus, pregnant women per year, with an annual increase of 5% per year. When someone eats sugary foods, highly processed foods, grains etc during pregnancy, that are a major cause of diabetes, nobody says a thing. Yet mention the word Brie cheese, cold meats etc and everyone goes nuts. Oh yes, we now mention ‘nuts’ and people go nuts too. Again this is not to discount that some people have true allergies to nuts.
So what do pregnant women really need to know and what can you eat?
Basically the same food hygiene that is needed when you aren’t pregnant is to be observed when you are. There only needs to be a little bit more caution, not an ‘OMG’ stay clear of everything, that unreliable Dr Google, or ‘Someone’, has told you. I would love to know who ‘Someone’ is because he, or she, causes a lot of problems. Remember temperatures between 5 and 60 degrees C are you danger zone area. This is why foods need to be stored below 5 degrees and heated over 60 degrees C.
So what can you eat?
- So basically you can eat any deli meats as long as they are cryo-vacced and in date. Cryovacced means the air has been taken out and not even bacteria can live in an non-oxygenated environment.
- You can eat all seafoods as long as they are cooked and fresh.
- You can eat all cheeses but need to be more careful around the soft cheeses. New research actually shows that small amounts can be beneficial for you. If you cook soft cheeses there is definitely no issue. Just don’t eat cheeses from unpasteurised sources.
- You can have any form of pasteurised milk or UHT milk.
- You can have soft serve ice-cream as long as the place you are getting it from looks hygienically clean. Maybe not a good idea to get them from the old ice-cream trucks that aren’t checked regularly by food standards.
- You can eat nuts and now there is evidence to show that mums not eating nuts during pregnancy may now be the cause of nut allergies.
- You can definitely eat eggs and you just have to make sure they aren’t raw. Boiled eggs, poached eggs and fried eggs are all fine. Egg custard is fine because it is cooked
- You can eat all meats if they are cooked and you don’t have to char it until it resembles an old leather shoe. Medium is fine. You just need to cook all chicken right through because all chicken contains salmonella and cooking it kills it.
- You can have coffee and tea and you just need to limit all caffeine to no more than two cups per day (remember tea has as much caffeine as coffee)
Basically the healthy food pyramid I teach at my clinic needs to be applied.
1. Take a good practitioner only Multivitamin, Omega 3 Oils, prebiotics and probiotics daily
2. Eat 2 handful of nuts daily or two tablespoons of healthy oils
3. Limit you grains to one serve (only) per day or cut them completely (best)
4. Eat 2 pieces of low GI fruits per day
5. Protein with every meal or snack
6. 3-5 serves of veggies or salads per day (just not from a salad bar)
7. 8 glasses of water
8. 2 serves of electrolytes per day when pregnant
9. 30 -45 minutes exercise 2-3 times per week
# No diet drinks or artificial sweeteners, or alcohol at all
Remember food is to be enjoyed and so is pregnancy. Don’t get too caught up in all the worry of what you can’t eat and look more at what you can eat and stick to those foods.
-Women’s and Men’s Health Advocate
-No Stone Left Unturned