pregnant woman eating a bowl of food

Craving High-Risk Foods During Pregnancy? Try These Alternatives

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

One of the first things a mom thinks about after she sees those two lines on a pregnancy test is her diet. Pregnancy might require adjustments to a woman’s diet, but that doesn’t mean they have to miss out on delicious and nutritious meals.

While there are some no-go foods on the list that might haunt you in your cravings dreams, plenty of alternative options can satisfy your taste buds and provide the nutrients for a healthy pregnancy.

Let’s look at some food swaps for commonly avoided foods during pregnancy, so you can still enjoy a variety of meals and snacks without feeling like you’re missing out.

Why Change Food Habits During Pregnancy?

Pregnancy causes significant changes in a woman’s body, including hormonal fluctuations and a dampened immune system. Due to these changes, pregnant women are more susceptible to foodborne illnesses such as listeriosis and toxoplasmosis. Thus, it is essential to avoid certain foods during pregnancy to reduce the risk of potential harm.

Some of the most commonly known foods to avoid during pregnancy include raw foods (thinks eggs, meat, and fish), unpasteurized dairy products, deli meats, and certain types of seafood.

But fear not, there are plenty of alternatives that can provide similar tastes and nutritional value without putting you or your baby at risk.

Nutritional Alternatives for Pregnancy Superfoods

Now that we know why it’s essential to avoid certain foods during pregnancy, let’s explore some healthy and tasty alternatives.

1. Raw Fish → Cooked Fish or Vegetarian Sushi

Avoid raw fish during pregnancy
Photo Credit: Studio Japan by Canva.com

Missing your favorite sushi rolls? Swap out raw fish and shellfish for well-cooked versions like baked salmon rolls. While the general recommendation is to avoid eating restaurants that serve raw fish, it’s up to a mom’s comfort level and trust in the restaurant’s hygiene practices. If they’re comfortable, they can double-check with the chef if the fish is fresh and properly cooked, ensuring there’s no cross-contamination.

You can also try vegetarian sushi options filled with avocado or cucumber. These are packed with flavor and provide essential nutrients without the risk of harmful bacteria or parasites.

2. High-Mercury Fish → Low-Mercury Fish

If you’re skipping high-mercury fish like swordfish and shark (as you should), don’t forget there are still plenty of safe options. Salmon, trout, cod, and shrimp are rich in omega-3 fatty acids and protein. Aim for two servings of these low-mercury fish per week.

3. Deli Meats → Freshly Cooked Meats

avoid raw meat during pregnancy
Photo Credit: Pixelshot from Canva.com

Instead of processed deli meats, opt for freshly cooked meat you prepare at home or buy hot from a deli. Roast turkey or chicken can make an excellent sandwich filling once it’s cooled and sliced. If you prefer cured meats like salami, heat them until steaming to reduce the risk of listeria contamination.

4. Unpasteurized Cheese and Dairy → Pasteurized Versions

There aren’t too many cheeses off-limits these days. Unless they’re made from unpasteurized milk (perhaps if local), you can enjoy most of them.

Soft cheeses like brie, feta, and goat cheese are safe as long as they’re clearly labeled “pasteurized.” Yogurt and hard cheeses like cheddar or Parmesan are also excellent pregnancy-friendly dairy options that provide calcium and protein.

5. Raw Eggs → Fully Cooked Eggs

Avoid runny yolks or dishes like homemade Caesar dressing or eggs benedict made with raw egg. Instead, enjoy scrambled eggs, hard-boiled eggs, or omelets made from fully cooked eggs. If you’re craving a dessert like mousse or tiramisu, look for recipes using pasteurized egg substitutes or prepare egg-free versions.

6. Canned Foods → Fresh or Frozen

If canned vegetables and soups are off the table due to BPA linings or excessive sodium (although you can avoid this with a quick label check), go for fresh or frozen vegetables instead. These retain their nutrients and are free of harmful chemicals. If convenience is key, choose cans labeled “BPA-free” and be sure to rinse canned beans or vegetables thoroughly before eating.

7. Sugary Treats → Natural Alternatives

Beautiful young woman biting a bar chocolate bar
Photo Credit: Deposit Photos.

While it can be okay to indulge, curb some of your sweet cravings with natural options like fresh fruits, smoothies, or dark chocolate. A bowl of sliced strawberries with a drizzle of honey or a banana dipped in almond butter can offer the sweetness you need while adding fiber and vitamins.

8. Alcoholic Beverages → Mocktails and Flavored Water

Skip the wine and create pregnancy-friendly mocktails! Sparkling water with a splash of pomegranate juice or a non-alcoholic mojito made with mint, lime, and soda water can hit the spot while keeping things festive.

9. Raw Sprouts → Cooked Variants

Instead of eating raw alfalfa or mung bean sprouts, lightly sauté or stir-fry them before adding them to salads or meals. Cooking sprouts kills bacteria and makes them safe for pregnancy. You might also try growing your own sprouts, which is surprisingly easy and allows you to use them fresh from the jar without worrying about contamination.

10. Buffet or Leftover Foods → Freshly Prepared Meals

If you’re nervous about food served at buffets or left out for too long, stick to freshly prepared, hot meals. When attending gatherings, consider bringing your own dish to share so you know it’s safe for you to eat.

11. Unripe Papaya → Fully Ripe Papaya or Mango

foods to be avoided during early pregnancy

If you’re avoiding unripe papaya due to concerns about latex (and the risk of early onset contractions), swap it for fully ripe papaya or mango. Both are rich in vitamins and can satisfy your craving for tropical fruit without the risks.

These simple swaps allow you to stick to a healthy pregnancy diet without feeling deprived. A little planning and creativity go a long way in ensuring you and your baby are well-nourished!

What were your favorite swaps?

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *