Food Safety for Pregnant People
Food poisoning (also known as foodborne illness or food-related illness) happens when a person gets sick from eating food that has been contaminated by bacteria, viruses or parasites . Learn more about exactly what bacteria can cause food poisoning here.
Because of all the changes happening in your body, you and your unborn babies are at an increased risk of food poisoning. Your immune system is weakened, so it could be harder for you to fight off infections.
Some bacteria, like Listeria, can go through the placenta, so if you get sick, your baby could also become infected. However, your unborn baby’s immune system is not developed enough to fight off harmful bacteria.
In the first 3 months of pregnancy, food poisoning can cause a miscarriage. Later on, it can cause your baby to be born prematurely and/or very ill, and even cause a stillbirth. Because your baby depends on you for everything it needs, it is very important that you be careful about what you eat and how you store, prepare and cook your food.
Safe Food Alternatives for Pregnant People
Some types of food can be a higher risk for pregnant people because of how they are produced and stored. In order to lower your chances of getting food poisoning, you should avoid these foods.
The following chart from the Canadian Food Inspection Agency can help you make safer food choices:
| Type of food | Food to avoid | Safer alternatives |
| Hot dogs | Hot dogs straight from the package, without further heating. | Hot dogs that are well cooked to a safe internal temperature. The middle of the hot dog should be steaming hot or 74 °C (165 °F). Tip: Avoid spreading juice from hot dog packages onto other food, or to cutting boards, utensils, dishes and counters. Wash your hands after touching hot dogs. |
| Deli meats | Non-dried deli meats, such as bologna, roast beef and turkey breast. | Dried and salted deli meats, such as salami and pepperoni. Non-dried deli meats that are well heated and steaming hot. |
| Eggs and egg products | Raw or lightly cooked eggs, or egg products that contain raw eggs, including some salad dressings, cookie dough, cake batter, sauces, and drinks (like homemade eggnog). | Egg dishes that are well cooked to a safe internal temperature of 74 oC (165 oF). Cook eggs until the yolk is firm. Homemade eggnog heated to 71°C (160 °F). Tip: Use pasteurized egg products when making uncooked food that calls for raw eggs. |
| Meat and poultry | Raw or undercooked meat or poultry, such as steak tartar. | Meat and poultry that are cooked to their safe internal temperature. (Refer to the Internal Cooking Temperatures Chart.) |
| Seafood | Raw seafood, such as sushi. Raw oysters, clams and mussels. Refrigerated smoked seafood. | Seafood cooked to a safe internal temperature of 74 °C (165 °F). Oysters, clams and mussels that are cooked until the shell has opened. Smoked seafood in cans, or seafood that does not need to be refrigerated until it is opened. |
| Dairy products | Raw or unpasteurized dairy products. Unpasteurized and pasteurized soft cheeses, such as Brie and Camembert. Unpasteurized and pasteurized semi-soft cheeses, such as Havarti. All unpasteurized and pasteurized blue-veined cheeses. | Pasteurized dairy products and any dairy products that are cooked, in a casserole or au gratin. Pasteurized cheeses such as cheese curds, cheddar and cottage cheese. Pasteurized processed/spreadable cheeses such as cream cheese. Pasteurized and unpasteurized hard cheeses such as Romano and Parmesan. |
| Sprouts | Raw sprouts, such as alfalfa, clover, radish, and mung beans. | Thoroughly cooked sprouts. |
| Pâtés and meat spreads | Refrigerated pâtés and meat spreads. | Pâtés and meat spreads sold in cans, or that do not have to be refrigerated until they are opened. |
| Fruit juice and cider | Unpasteurized fruit juice and cider. | Unpasteurized fruit juice and cider that are brought to a rolling boil and cooled. Pasteurized fruit juice and cider. |
Read more about how to safely prepare, cook and store food while pregnant here,or sign up for a Foodsafe course with us.
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