How to avoid food poisoning during pregnancy?

Nutrition matters. To say it's important is an understatement. It's one of the most important elements of life. What we eat is especially crucial for expectant mothers. By eating right, we meet our own nutritional needs, as well as those of our baby, which impacts their proper development. It's not only what we eat that matters, but also how we eat it. Therefore, one of the most crucial elements is avoiding potential food poisoning.

Consuming certain foods during pregnancy may pose a risk, see what to avoid

Pasteurization, storage, and origin of meals, as well as how often we consume prepared foods, can all increase the risk of food poisoning. Below, I explain what to pay particular attention to.

1. Cheeses made from unpasteurized milk (Camembert, Brie, imported cheeses, and Mexican cheeses such as Questo Blanco), delicatessen and ready-made products, and any products stored for extended periods in the refrigerator (especially milk and dairy products, as well as meat and cold cuts). These products pose a risk of Listeria monocytogenes infection. This poisoning is more common in pregnant women than in non-pregnant women, and studies indicate an 80% infant mortality rate if infected.
2. Unpasteurized milk – interestingly, the literature specifically mentions goat's milk, improperly washed vegetables and fruit, and undercooked meat. Consuming these products poses a potential risk of Toxoplasma gondii infection. Due to the parasite's ability to cross the placenta, it is particularly dangerous for the fetus.
3. Raw fish – risk of Escherichia coli or Salmonella poisoning. Caution should also be exercised when consuming fish such as herring, carp, halibut, or perch (limited to one serving per week). Fish not recommended for pregnant women include swordfish, tuna, smoked Baltic salmon, tilapia, pike, and king mackerel.
4. Raw vegetable sprouts – unfortunately, washing raw sprouts is not an effective method of combating microorganisms, so you should exercise caution when consuming sprouts in your daily diet.
5. Eggs – Hard-boil eggs until the whites and yolks are fully cooked, and all dishes should be prepared at a minimum temperature of 72 degrees Celsius. Even if eggs are thoroughly washed, they can still be a source of Salmonella bacteria.
6. vegetable and fruit juices

Food poisoning during pregnancy – minimize the risk

You're probably already familiar with most of the methods listed below. It's common knowledge that washing your hands before a meal is essential, as is washing fruits and vegetables before they hit your plate. But that's not all! Below, you'll find 10 rules to reduce the risk of food poisoning.

1. Pay attention to thorough hand hygiene before handling food, using the toilet, or contact with animals. Remember to always wash your hands thoroughly with soap and water.
2. Remember to always wash all kitchen utensils thoroughly.
3. Before eating vegetables and fruits, always wash them under running water.
4. Do not wash meat before preparing it – this increases the risk of cross-contamination.
5. Clean your refrigerator regularly and separate your food: keep meat, fresh fruit, and vegetables separate. Always transfer cooked food to a clean container.
6. Eat only well-cooked foods (you can use, for example, kitchen thermometers and make sure that the temperature of the food is always above 70 degrees).
7. Check that your refrigerator is cooling properly. It should be at a maximum temperature of 4 degrees Celsius, and at a maximum temperature of -18 degrees Celsius in the freezer.
8. Follow the FIFO rule – first in – first out – which means that the first products are in the refrigerator should be consumed first. In summer, the risk of food spoilage increases, so be careful not to leave products at room temperature for too long. It's usually recommended to minimize this time to one hour.
9. Check whether the store has just announced the withdrawal of a given batch of product or a potential risk of contamination of food on sale.
10. Avoid the high-risk products listed above.

Eating a meal is one of the most important daily pleasures. Eating is also a sensual experience! Moreover, sitting down together at the table is a great way to relax and unwind. Make sure that stomach problems don't spoil the pleasant moments spent with your family. Don't underestimate the contents of your plate; prepare balanced meals while adhering to the nutritional principles mentioned above. Cheers to mom and baby!

If you need specialist advice, please contact
Maciej Pokarowski,
Dietitian , Active Mom Birthing School.