Christmas Food Safety Tips for Pregnancy.

The holiday season is a time for celebration, delicious meals, and time spent with loved ones. But if you’re pregnant, it’s also a time to pay extra attention to food safety. Your immune system is naturally suppressed during pregnancy to protect your baby, which makes you more vulnerable to food borne illnesses like listeria (listeriosis), salmonella, and e coli. These illnesses can have serious consequences for you and your baby.

Here’s your guide to navigating Christmas meals safely while still enjoying the festivities:

1. Be Mindful of Christmas Meats

Roast Meats (Turkey, Chicken, Ham)

• Ensure all meats are thoroughly cooked to 75°C (165°F) and eaten soon afterwards. Use a meat thermometer to check the internal temperature:

• Cold and raw meats should be avoided throughout pregnancy

• Leftovers: Reheat to at least 60°C and consume within 24 hours.

Stuffing

• Cook stuffing separately rather than inside the bird to ensure even cooking.

• Avoid pre-stuffed turkeys, as they may not heat evenly, increasing the risk of bacterial contamination.

2. Stay Away from Soft or Unpasteurised Cheeses

Christmas for many, is chaotic and stressful time of year. As a result poor food handling, preparation and storage practices are likely on the rise. For foods like soft cheeses, the risk of bacteria growing is incredibly high and too risky to consume when pregnant.

What to Avoid:

• All unpasteurised dairy products.

• Soft cheeses like brie, camembert or feta can be eaten safely however, during the silly season it’s best to avoid.

• Avoid platters and dishes that have been prepared the day before.

• Platters and dishes left on the Christmas table for long periods of time, can increase the risk of bacteria - whilst they look delicious, best to avoid.

What’s Safe:

• Hard cheeses like cheddar, parmesan, or Swiss.

• Pasteurised cream cheese or cottage cheese.

• Ricotta cheese in cooked dishes (e.g., lasagna) and eaten soon after.

Tips:

• My recent blog on “What cheese can I eat in pregnancy” provides advice and guidance on how to consume soft cheeses safely in pregnancy.

3. Skip Raw or Undercooked Seafood

Seafood dishes are often a centerpiece at Christmas, but not all are pregnancy-safe:

• Avoid:

  • Raw seafood (e.g., sushi, sashimi, oysters, smoked salmon).

  • Cold seafood platters.

• Choose:

  • Cooked thoroughly to 65°C like baked salmon, grilled fish, or shrimp. Eat whilst hot!

  • Leftovers can be stored in the fridge, reheated to 60°C and use within a day of cooking

  • Canned seafood (e.g., tuna or sardines) in moderation.

4. Say No to Raw or Undercooked Eggs

Egg-based dishes like eggnog, custards, mousse, or mayonnaise can pose a risk if made with raw or partially cooked eggs.

• Safe Tips:

  • Most alcoholic free egg nogs available in stores are safe to eat during pregnancy. Be sure to check the ingredients. Powdered eggs (safe), raw egg (not safe).

  • Opt for store-bought custards and shelf stable mayonnaises, which are typically pasteurised.

  • Avoid runny eggs—cook them until both the yolk and white are firm.

5. Be Wary of Salads and Pre-Cut Produce

Fresh salads and fruits can be a healthy choice during pregnancy, but they require extra caution:

• Caution:

  • Pre-packaged salads (e.g., bagged lettuce, coleslaw, or pre-cut fruit) due to listeria risk.

  • Salad dressings made with raw eggs (like caesar dressing or homemade mayonnaise).

• Avoid

  • Steer clear of salads that contain bean sprouts and alfalfa.

• Safe Tips:

  • Wash all fresh produce thoroughly, even pre-washed items.

  • Choose homemade salads with freshly washed ingredients.

6. Handle Leftovers with Care

Holiday leftovers are a staple, but they can quickly become unsafe if not stored properly:

• Refrigerate leftovers within two hours of serving. Keep perishable food refrigerated at 5°C or colder.

• Food that has been left out between 2-4 hours, should be eaten immediately.

• Food left out for 4 hours or more, needs to been thrown away.

• Reheat leftovers until steaming hot (above 60°C) before eating.

• Consume leftovers within 24 hours.

7. Alcohol-Free Celebrations

Alcohol is off-limits during pregnancy, but that doesn’t mean you can’t enjoy festive drinks!

• Avoid:

  • Traditional alcoholic eggnog, mulled wine, or champagne.

• Try:

  • Pregnancy-safe mocktails like sparkling water with cranberry juice and lime.

  • Herbal teas like peppermint or citrus for a comforting, festive feel.

8. Watch Out for High-Risk Desserts & Dips

Christmas desserts can also pose food safety risks:

• Avoid:

  • Tiramisu, mousse, or pavlova made with raw eggs.

  • Cakes, rum balls or puddings containing alcohol.

  • Hummus, tahini or any other sesame paste.

• Safe Tips:

  • Enjoy baked desserts like baked cheesecakes and fruitcake, or cookies.

  • Use pasteurised alternatives for egg-based recipes.

  • Opt for dips like tzatziki, pesto or sweet potato.

9. Avoid High-Mercury Fish

Certain fish are high in mercury, which can harm your baby’s developing nervous system.

• Caution:

  • The food standards guidelines state pregnant and breastfeeding women can consume 1 serve (150g) per week of the following fish listed below.

  • Swordfish, shark (flake), marlin, catfish, deep sea perch, broadbill

  • Ensure no other fish is consumed that week.

• Choose:

  • Low-mercury options like salmon, trout, or sardines.

  • Limit servings to 2–3 times per week.

10. Limit Caffeine and Sugar

The holidays often bring an abundance of sugary treats and caffeinated beverages:

• Keep caffeine intake to less than 200 mg/day (approximately 100mg per cup of coffee and 50mg per cup of black tea). For more reference guides on caffeine in pregnancy, see “can I drink coffee during pregnancy” instagram post.

• Limit sugary desserts and drinks to avoid blood sugar spikes and excessive weight gain.

11. Say Yes to Nutrient-Dense Festive Foods

• Enjoy pregnancy-friendly options that are rich in key nutrients:

  • Folate: Leafy greens, wholegrain breads, broccoli, nuts and chickpeas

  • Iron: Poultry, beef and lamb, beans and legumes. Pair with vitamin C-rich foods like oranges or capsicums to enhance absorption.

  • Calcium: Hard cheeses, yogurt, milk and fortified soy.

  • Iodine: breads, iodised salt, eggs

  • Omega 3: fatty fish like salmon, flaxseed, chia seeds and walnuts

  • Choline: Beef, tofu, red potatoes, kidney beans

  • Vitamin D: sunlight, eggs, mushrooms, cheese

A Pregnancy-Safe Christmas Menu Idea

• Starter: Baked mushroom and feta tart with pomegranate salad and citrus vinigarette

• Main: Walnut and pistachio crusted salmon with a side of baked sweet potatoes and grilled asparagus and zucchini.

• Dessert: Baked apples with cinnamon crumb and a dollop of Greek yogurt.

• Drink: Mocktail Pina colada - frozen banana, pineapple and coconut water.

Final Thoughts

Christmas is a time to celebrate with loved ones, and with a few simple precautions, you can safely enjoy the holiday season while prioritising your and your baby’s health. By focusing on food safety and making smart choices, you can indulge in the festivities without worry.

Have any questions? Just send me an email at hello@kyndnutritionco.com.au or drop me a message on Instagram @kynd_nutritionco. I’d love to help you navigate your pregnancy and clear up any food safety misconceptions you may have during your journey to motherhood. If you have any specific concerns or need personalised advice, I offer free discovery calls, alternatively if you live on the Gold Coast and would love a face to face consultation, you can pop in to see me at The Wellness Boutique.

Wishing you a joyful, safe, and healthy holiday season!

Be sure to sign up to our mailing list for more evidence based and practical advice on how you can better support your pregnancy journey!

References:

Food Standards Australia New Zealand (FSANZ) foodstandards.gov.au/consumer/generalissues/pregnancy

NSW Food Authority Food Safety in Pregnancy foodauthority.nsw.gov.au/sites/default/files/2021-07/Pregnancy_brochure_21_0.pdf