Enjoy festive food safely during pregnancy

The festive season often brings family meals, party buffets, seasonal treats and plenty of leftovers to enjoy the next day. If you’re pregnant, you can still enjoy many of your favourite festive foods. Some are best avoided, while others are suitable when prepared, cooked or stored in a particular way.

Knowing which foods need extra consideration can help you make informed choices at home, when eating out and at festive gatherings. Here’s what to keep in mind when enjoying festive food during pregnancy.

Festive foods to avoid or take care with during pregnancy

Christmas dinner, cheeseboards, smoked salmon and seasonal desserts can all feature on festive menus. Most foods can still be enjoyed during pregnancy, but some need particular care.

According to the NHS guidance on foods to avoid during pregnancy, the following foods should be avoided or need extra attention:

• Raw or undercooked meat: Meat should be thoroughly cooked. Cold cured meats, such as salami, chorizo and prosciutto, should be cooked until steaming hot before eating.
• Certain cheeses and unpasteurised dairy products: Avoid unpasteurised milk and dairy products. Soft mould-ripened cheeses, such as brie and camembert, and soft blue cheeses should only be eaten if cooked until steaming hot throughout. Hard cheeses and many pasteurised cheeses are suitable.
• Pâté and liver products: Avoid all types of pâté, including vegetarian varieties, as well as dishes made with liver. These foods can contain high levels of vitamin A, which can be harmful to your developing baby.
• Cold-smoked or cured fish: Smoked salmon and similar products should be cooked until steaming hot before eating. Avoid raw fish and raw shellfish.
• Certain types of fish: Shark, swordfish and marlin should be avoided. There are also limits on how much tuna and oily fish to eat during pregnancy.
• Some eggs: Hen eggs carrying the British Lion stamp or produced under the Laid in Britain scheme can be eaten raw or partially cooked, provided they are within their use-by date. Other hen eggs should be thoroughly cooked, as should duck, goose and quail eggs.
• Alcohol: The safest approach is to avoid alcohol throughout pregnancy.
• Caffeine: Keep your total caffeine intake to no more than 200mg a day. This includes caffeine from coffee, tea, cola, energy drinks, chocolate and other sources.

This isn’t a complete list, so check the NHS guidance if you’re unsure about a particular food or ingredient.

Eating safely at Christmas parties and buffets

Festive gatherings often involve eating food prepared in advance, whether at a restaurant, a party or a family celebration. Chilled, ready-to-eat foods, such as pre-prepared sandwiches and salads, need particular care during pregnancy because they can sometimes contain bacteria that cause foodborne illness.

Choose food that has been stored appropriately, and pay attention to use-by dates on packaged items. If you’re unsure about an ingredient, how a dish has been prepared or whether food has been kept chilled, ask the person serving it. If you can’t establish whether it’s suitable, choosing another option is a sensible alternative.

Storing and reheating festive leftovers safely

Leftovers are often part of the enjoyment of a festive meal, whether you’re saving turkey for sandwiches or keeping vegetables for another meal. Following recommended storage times helps you enjoy them safely.

The Food Standards Agency advises cooling cooked food promptly and putting it in the fridge or freezer within one to two hours. Keep your fridge at 5°C or below and follow any storage instructions on packaging.

Refrigerated leftovers should generally be eaten within 48 hours or frozen if you won’t use them in time. When reheating, make sure the food is steaming hot throughout, and only reheat it once. If you’re using a microwave, stirring the food where possible can help it heat evenly.

For further details, see the Food Standards Agency’s guidance on Christmas food hygiene.

What about vegan or vegetarian food during pregnancy?

There are plenty of plant-based festive favourites to enjoy, from nut roasts and vegetable dishes to dairy-free desserts and alternatives to traditional cheeseboards. A vegetarian or vegan diet can be suitable during pregnancy, but nutritional needs are worth considering when planning meals.

If you’re choosing plant-based dishes, the usual food-safety advice still applies. Wash fruit, vegetables and salad ingredients thoroughly, store chilled foods appropriately and pay attention to use-by dates. Remember that vegetarian pâté should also be avoided during pregnancy.

Nutrition is another consideration. If you eat a vegetarian diet that includes dairy products and eggs, these can provide nutrients such as vitamin B12 and calcium. With a vegan diet, vitamin B12, iron, calcium, iodine, vitamin D and omega-3 fatty acids deserve particular attention, as some may be harder to obtain in sufficient amounts from food alone. Fortified plant-based drinks and yoghurts, beans, lentils, nuts and seeds can contribute to a varied diet.

If you’d like to learn more about vitamins and supplements during pregnancy, read our guide to keeping your vitamins handy. Your midwife, GP or a registered dietitian can also help you understand your nutritional needs and whether supplements are appropriate for you. For further guidance, see the NHS advice on following a vegan diet and eating healthily during pregnancy.

What if you’ve eaten something you’re unsure about?

It’s understandable to feel concerned if you realise you’ve eaten something that is advised against during pregnancy. The NHS explains that if you’ve eaten a small amount of a food or drink that should be avoided and haven’t become unwell, it’s unlikely to affect your baby.

However, if you’re worried about something you’ve eaten or start feeling unwell, speak to your midwife or GP for advice. Contact NHS 111 if you feel unwell after eating something you’ve been advised to avoid during pregnancy, or if vomiting or diarrhoea lasts longer than 48 hours. Some food-related infections can cause flu-like symptoms, such as a fever, aches and chills, and may need extra attention during pregnancy. If you’re concerned about your symptoms, seek medical advice.

If you have a food allergy, let the person preparing or serving your food know, and check ingredients where necessary. If you develop a new rash, itching or swelling after eating, seek medical advice. Sudden swelling of your lips, mouth, tongue or throat, difficulty breathing or swallowing, or feeling faint or confused can indicate a serious allergic reaction. Call 999 immediately if these symptoms occur, and follow any emergency allergy plan you’ve been given.

Festive food and gestational diabetes

If you have gestational diabetes, some of the less obvious parts of a Christmas meal can affect your blood glucose levels. Alongside potatoes and stuffing, sauces such as cranberry sauce and bread sauce can contribute to your carbohydrate intake.

Your usual approach to managing carbohydrates may need a little adjustment at Christmas, when meals and portion sizes can be different from normal. Your diabetes and maternity team can advise on what works best for your individual blood glucose targets.

For more advice, read Diabetes UK’s guidance on eating with gestational diabetes.

Enjoying the festive season

Pregnancy doesn’t mean missing out on every festive favourite. With the right information, you can still enjoy seasonal meals and treats while making choices that suit your circumstances.

If you’re unsure about a particular food, check the official NHS guidance or ask your midwife or GP for advice. Then you can focus on enjoying the season and spending time with the people who matter to you.