Pregnancy makes you more vulnerable to certain infections. You can reduce your chances of getting food-borne illness by avoiding some types of food during pregnancy.
The following tables list some of the more common foods and fluids to avoid and suggest safer alternatives.
| Food to avoid | Safer alternative |
| Sprouts, Including alfalfa and radish sprouts. These may be contaminated with E. coli or salmonella even when cooked.
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Use washed lettuce, cucumbers, spinach or other vegetables instead.
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| Unwashed vegetables or fruit, as they may be contaminated with E. coli or salmonella or may cause toxoplasmosis.
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Thoroughly wash vegetables and fruit before eating. Keep cut vegetables and fruit in the fridge. |
| Unpasteurized juices and ciders, which may be found at farmer’s markets, roadside stands, juice bars or the produce section of some grocery stores.
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Choose pasteurized juices and ciders. Check the label for the word ‘pasteurized’. Most juices sold in Canada are pasteurized including those on the grocery shelf.
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| Unpasteurized AND pasteurized soft, semi-soft, and blue veined cheeses, including Brie, Camembert, Havarti, Monterey Jack (unless cooked well). These foods have been associated with listeriosis.
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Hard and firm cheeses (eg: Parmesan, Romano, Cheddar, Swiss, Colby), processed cheese slices and spreads, cream cheese, and cottage cheese when made from pasteurized milk are safer choices. Cheese dishes (e.g. casserole or au gratin) that contain unpasteurized or pasteurized soft, semi soft and blue- veined cheeses are safe for pregnant women if cooked to an internal temperature of 74°C (165°F).
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| Raw or unpasteurized milk, this is milk that comes right from the animal and is not treated. It is illegal to sell or give away this milk in Alberta. All milk sold in grocery stores is pasteurized. Raw and unpasteurized milk can cause listeriosis and toxoplasmosis.
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Choose pasteurized milk.
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| Limit liver to 75 grams (2 1/2 oz) every two weeks. Although liver has many important nutrients, it is high in vitamin A. Very high amounts of vitamin A can harm a developing baby.
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Eat no more than 75 grams (2 1/2 oz) of liver every two weeks.
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| Avoid ready-to-eat meat and poultry such as and hot dogs and deli meats (eg bologna, roast beef and turkey breast) unless heated to a safe internal temperature, to at least 74°C (165°F). These foods increase the risk of listeriosis.
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Heat deli meats, deli sandwiches and hot dogs to at least 74°C (165°F). Safer alternatives such as dried and salted deli meats such as salami and pepperoni.
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| Avoid raw or undercooked meat (e.g. steak tartar), chicken, fish(e.g. sushi) and shellfish (e.g. oysters). These foods increase the risk of many types of food-borne illness. Avoid refrigerated pates, meat spreads and smoked seafood and fish.
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Cook meat, chicken and fish to a safe internal temperature. Beef or pork (including ground) 71°C (160°F). Wild game (deer, elk, small game) 74°C (165°F), Poultry 74°C (165°F) and Fish 70°C (158°F).
Pâtés and meat spreads sold in cans or those that do not need to be refrigerated until after they’re opened. Heat refrigerated meat spreads or smoked fish or shellfish until steaming hot—to at least 74 °C (165 °F).
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| Avoid raw or under-cooked (soft) eggs. Foods that may contain raw or under-cooked eggs are homemade Caesar vinaigrette, cookie dough, cake batter and homemade eggnog. These foods increase the risk of salmonella.
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Cook egg dishes thoroughly to a safe internal temperature of at least at least 74°C (165°F). Cook eggs until the yolk is firm. Use pasteurized egg products when making uncooked food that calls for raw eggs.
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Some fish are high in mercury and should be avoided, including fresh or frozen tuna, shark, swordfish, escolar, marlin and orange roughy. For information visit Health Canada. For fish consumption advisories for fish caught in Alberta lakes and rivers visit http://aephin.alberta. / or call Health Link at 811. There is also a free mobile app for fish consumption developed by the Government of Alberta (available on Apple and Google Play platforms called: Should I Eat This Fish? Avoid regular consumption of fish imported from Asia, particularly dried fish as it may result is an increased risk of mercury poisoning |
Eating fish has many health benefits. Fish is a good source of protein and healthy fats that help the development of your baby’s brain and eyes. Health Canada recommends that pregnant women eat at least 5 ounces (150g) of cooked fish each week. Some good types of fish include: salmon, trout, mackerel, halibut, pollock (Boston bluefish), char, sole, canned light tuna, cod, herring and sardines. |