A conscious diet during pregnancy protects you and your baby. But which foods are dangerous ā and which can you enjoy without worry?
š„© 1. Avoid raw or undercooked products
Raw or undercooked meat, poultry, and fish can contain contaminants or pathogens such as Listeria and Toxoplasma gondii . Sushi and carpaccio should also be on your no-go list during pregnancy. .
š§ 2. Be careful with sausages and cheese
Processed meat products such as salami, ham, or minced pork pose a higher risk of infection. Especially important: raw milk cheeses and soft cheeses made from unpasteurized milk are off-limits. .
š³ 3. No raw eggs
Eggs should only be eaten when fully cooked ā raw or semi-raw versions such as tiramisu, raw dressings or mayonnaise should be avoided. .
š 4. Avoid fish with high mercury content
Fish such as tuna, eel, halibut, or swordfish should ideally be avoided during pregnancy. They often contain too much mercury , which can endanger the baby's nervous system. .
š· 5. No alcohol, low caffeine
Alcohol can cause serious developmental disorders ā therefore, its consumption is strictly prohibited. Caffeine should be limited to a maximum of two cups of filter coffee per day to minimize risks such as premature birth or low birth weight. .
š„¬ 6. Wash raw fruits and vegetables thoroughly
Unwashed fruits and vegetables can contain parasites, bacteria, or pesticides. Therefore, always clean them thoroughly ā especially important when eating them in salads or on their own. .
ā Tip: What you can enjoy without hesitation
-
Pasteurized dairy products such as hard cheese or pasteurized fresh cheese
-
Well-cooked meats and poultry
-
Cooked fish , e.g. cod or pollock
-
Fresh fruit and vegetables , thoroughly washed
-
Whole grain products for fiber & nutrients
-
Legumes, nuts, avocado & berries ā rich in vitamins & healthy fats
š Conclusion: Safety through conscious choice
Quality matters most right now. When it comes to nutrition during pregnancy, you should be aware of potential risks associated with raw or unpasteurized foods. If you're unsure, ask your midwife or doctor. This will ensure a healthy start in life for your baby.
With that in mind: Enjoy your meal!
