Sharing a hearty meal with your loved ones is one of the highlights of the holiday season. However, if you’re pregnant, you need to be extra careful with what you eat. Not everything on the table is safe for you and your fetus.
The great news is that you can still enjoy the season’s most delectable dishes and desserts without worry. You just need to know what you can and can’t eat.
4 Festive Foods to Avoid During the Holidays
Pregnancy can suppress your immune system, making you more susceptible to foodborne diseases. Dishes that you had no problem eating before can now put your health at risk. Here are some holiday foods to keep off your plate.
1. Homemade Eggnog
Think twice about drinking homemade eggnog, especially if you’re unsure if it’s made with raw eggs. Uncooked eggs can pose the risk of Salmonella infection, which can pass on to your fetus. Babies born with Salmonella can develop sepsis or meningitis, so avoiding infection is very important.
If you’re craving this holiday beverage, opt for store-bought eggnog instead, as it’s legally required to be pasteurized. You can also make a pregnancy-safe version at home by cooking the egg base.
2. Soft Cheeses on a Charcuterie Board
Soft, unpasteurized cheeses can cause listeriosis, which is a dangerous disease that has serious complications for pregnant women. If you want a charcuterie board in your festive feast, limit your cheese options to pasteurized and hard varieties. You could also opt for a hot dish using them, as heating unpasteurized dairy products above 165° Fahrenheit kills off the harmful bacteria.
3. Deli Meats and Smoked Salmon
Turkey slices, ham, cold-smoked salmon and other refrigerated, ready-to-eat proteins can also contain Listeria. If these foods are on your holiday menu, cook them to their minimum internal temperatures to ensure they’re safe for all, but especially pregnant women. That minimum can vary depending on whether it’s fish, pork, beef, poultry or wild game.
4. Holiday Foods With Alcohol
No amount of alcohol has been proven safe to consume during pregnancy, so pass on mulled wine, cocktails and other alcoholic beverages. Drinking at any point while you’re expecting can lead to a range of lifelong mental, physical and behavioral issues for your child.
Many holiday dishes also have alcoholic ingredients — from tiramisu and bourbon balls to savory meat glazes — so be mindful of what you eat. If you’re unsure if something has alcohol, don’t hesitate to ask whoever cooked it.
3 Delicious Holiday Foods You Can Enjoy
In addition to fully cooked meat dishes, hard cheeses and pasteurized spreads, you can fill your holiday plate with these festive dishes and treats.
1. Holiday Egg Dishes
A cooked egg provides essential vitamins and minerals, making dishes that contain it a fantastic choice for you and your fetus. So say “yes” to fully cooked egg dishes during the holidays, including festive favorites like deviled eggs, breakfast casseroles and baked quiche.
2. Roasted Vegetables and Casseroles
Thirty percent to 75% of pregnant women experience psychological stress, and if it’s heightened, it can cause preeclampsia, low birth weight and even neonatal morbidity. Those with chronic diseases are especially at risk. One way to reduce the risk is to adopt a diet rich in vegetables, which have anti-inflammatory effects.
Whether you have a chronic health condition or simply want to eat healthy, you can’t go wrong with embracing vegetable side dishes during the holidays. Pile roasted brussels sprouts, carrots, green beans and mashed potatoes onto your plate. These vegetables are packed with fiber, vitamins and antioxidants.
3. Baked Desserts
Most baked holiday desserts are safe for pregnant women, as the high oven heat eliminates any risks from eggs and other ingredients. Celebrate the flavors of the season with confidence, from crunchy apple crisps and soft cinnamon rolls to delicious cakes and pies.
Depending on the dessert’s main ingredient, you may also enjoy extra benefits. For example, a slice of pumpkin pie is a good source of zinc, vitamin A, iron and magnesium, which are essential for pregnant women. Just be aware that, while these treats do have nutritional value, it’s also wise to limit your intake of processed foods.
A Festive Feast for You and Your Little One
Being pregnant shouldn’t keep you from filling your plate this holiday season. Whether you’re having a festive family dinner at home or at a restaurant, be intentional with your food choices. Avoid raw and undercooked selections. Focus on fully cooked, pasteurized and properly prepared dishes and desserts to enjoy the festivities without worry.
ABOUT OUR CONTRIBUTOR:
Mia Barnes is a professional freelance writer and the Editor-in-Chief of Body+Mind. She has over 5+ years of experience researching and writing about family health and postpartum wellness. When she isn't writing, you can find Mia walking her dog or trying new recipes.
