Safe swaps for festive foods during pregnancy
Baby on board? Dietitian and pregnancy nutrition expert Claudia Vavasour from Fertility Nutrition shares her simple food and drink swaps for the holiday season.
Being pregnant over the summer holiday season doesn't have to mean missing out on all the festive feasts. With a little know-how and some simple swaps it'll be happy days for mama and bump.
- COCKTAIL FOR A MOCKTAIL
It can be so tempting to have just one drink at Christmas, and you may receive some old fashioned advice from well-meaning relatives, saying that one drink never hurt in their day. The evidence to date is clear – to prevent harm from alcohol to the unborn child, it is safest for women who are pregnant not to drink alcohol. In relation to fertility, alcohol has been found to decrease implantation rates and impact ovulation, as well as increase rates of miscarriage. Instead, opt for naturally flavoured mineral waters, sparkling water, soda water with fresh lime, lemon and mint, mocktails (these can still be high in sugar so consider the ingredients when choosing this option), and juices that are 100% juice (without additives, and pasteurised. Diluted with soda water is great).
- SOFT CHEESE FOR AGED CHEDDAR
Women should avoid soft cheeses during pregnancy, such as brie, Camembert, and Gorgonzola (blue cheese). These cheeses are made with mould and have a high risk of causing listeria toxicity. Instead, choose hard cheeses such as cheddar and Parmesan.
- SMOKED SALMON FOR HOT SALMON FILLET
Fish is an important food to eat during pregnancy as it’s rich in brain-building omega-3 fats. However, it’s important to avoid raw fish and seafood (eg oysters, sashimi, sushi), as well as cooked, then cooled, ready-to-eat seafood. Raw seafood carries a higher risk of listeria contamination. Fish high in mercury should be limited during pregnancy, as it can build up, causing high levels within the bloodstream. This can be harmful to your baby’s nervous system. A great alternative is to include a hot salmon fillet as part of your Christmas meal, not only is it safe to consume but it’s a nutrient-dense fabulous food for pregnancy.
- FROZEN BERRIES FOR FRESH BERRIES
Unfortunately, imported berries have been linked to Hepatitis A. New Zealand Food Safety's advice to consumers is to briefly boil frozen berries before eating them, or if you have a thermometer at home, ensure cooking temperatures exceed 85 degrees Celsius for one minute. The good news is that heated berries can be safely refrozen for later use and fresh berries are perfectly safe.
- CHAMOMILE TEA FOR ROOIBOS
Chamomile tea is often touted for its ability to relieve menstrual cramps and stomach aches, and during pregnancy it may be beneficial for easing the symptoms of morning sickness. However, research has shown that drinking chamomile tea when pregnant, is linked with preterm delivery, low birth weight, and is associated with inducing labour. A great alternative is Rooibos tea which is considered safe during pregnancy and doesn't contain any caffeine. Another great advantage is that it’s been shown to have anti-diabetic properties, which may reduce the risk and severity of gestational diabetes.
- HUMMUS FOR PESTO
Tahini, a paste made from sesame seeds, is considered ‘not safe’ to consume whilst pregnant due to the possibility of containing salmonella and its link to listeria cases in NZ. Tahini is included in some food dips such as hummus and baba ghanoush (eggplant-based dip) which are very commonly used in summer platters. An easy and delicious alternative is pesto, or another option is you can make your own homemade hummus and leave out the tahini.
- COLD HAM FOR HOT HAM
Processed, cold-cured meats (eg ham, salami, chorizo) should be avoided. Not only are they high in saturated fat, but they also carry a risk for listeria toxicity. The great news is that you can still enjoy a hot ham sandwich on Boxing Day, as it’s safe to eat ham within 24 hours of it first being cooked. Reheat until it's piping hot.
- HOMEMADE MAYO/AIOLI FOR STORE-BOUGHT USING PASTEURISED EGGS
Eggs must be thoroughly cooked until egg whites and yolks are solid. Avoid eggs with a crack in the shell as salmonella bacteria can get into the egg through the crack. It’s also important to avoid foods that have raw eggs in them such as mayonnaise. Instead choose
a store bought mayo which doesn’t need refrigeration such as Best Foods Mayo that is made using pasteurised eggs.
- TURKEY OR CHICKEN STUFFING FOR A SEPARATELY COOKED ONE
It’s important not to eat stuffing unless it’s cooked separately (in its own dish). Do not eat any stuffing from inside of the turkey or chicken as it’s harder for it to reach a temperature for long enough to kill the harmful bacteria. Eat the turkey or chicken hot, then store leftovers in the fridge and eat within two days. Reheat leftovers until piping hot (over 70 degrees Celsius).
- CAFFEINATED TO DECAF
High levels of caffeine consumption can increase the risk of miscarriage, low birth weight and difficulty during birth. Caffeine should be limited to no more than a total of 200 mg per day during pregnancy. I recommend keeping this to no more than 150 mg just to be on the safe side. This is the equivalent of one single shot coffee. Be mindful that caffeine is also found in black tea, green tea and chocolate. Another option for the mid afternoon pick-me-up is a cup of decaf coffee – avoid freeze dried however, and if possible choose the Swiss water method
for decaffeination.
VIRGIN MOSCOW MULE
Try this pregnancy-safe Moscow Mule mocktail recipe for a festive treat!
Ingredients
¼ cup ginger beer
¾ cup soda water
3 freshly squeezed limes
crushed ice
fresh mint to garnish
Claudia Vavasour is a NZ registered dietitian and leading expert in fertility and pregnancy nutrition. Her practice, Fertility Nutrition, has a team of specialised registered dietitians who are dedicated to helping women and couples improve their fertility, have healthy pregnancies and give their babies the best start in life through evidence-based nutrition. Find her at fertilitynutrition.co.nz and on social media – Facebook @fertilitynutritionnz, Instagram @fertility_nutrition_dietitians.
Illustrations: Good studio
