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What Foods Are Safe to Eat During Pregnancy - Knocked-Up Fitness®
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You are pregnant… congratulations! Now how do you even begin to go through the dos and don’ts of what’s safe to eat during pregnancy?

When I hear pregnant mamas talk about what’s safe to eat during pregnancy, I know this overwhelming fear is following them in all that they do *even with movement*.

Ladies, you’re in for a treat because Dr. Harriet Holme took over our Instagram to break down what foods are safe for you to eat during pregnancy. Dr. Holme is a registered nutritionist who brings science-based research into determining what you should be doing to nourish your body.

As a former pregnant mama myself, I have personal experience with trying to navigate the unknowns of what is safe to eat during pregnancy and what should be avoided.

That’s why I know this information is going to be so valuable for you during your pregnancy journey.

So let’s have Dr. Holme break it down for us!


Who doesn’t love cheese, right?! But is it okay to consume during pregnancy?

Absolutely! *However there’s a big “but” about to come in.*

Cheese is safe to eat during pregnancy BUT it comes down to the availability of water in it.

You can pretty much eat any pasteurized hard cheese because of it’s little water availability therefore the harmful bacteria (listeria) can’t grow in it.

Pasteurized soft cheese is a bit more tricky. Soft cheeses that are safe to eat during pregnancy are ricotta or mozzarella. One that you should stay away from is brie because there is more water in it.

Any cooked cheese is safe to eat because the bacteria has been killed off. YAY!


There’s more to this food than being a breakfast staple. They can be found uncooked in things such as homemade ice cream and dressings. That being said, uncooked eggs or lightly cooked eggs should be avoided during pregnancy because they carry the risk of salmonella.


In the United States, there’s a regulation that states that fish intended to be eaten raw, such as sushi, must be frozen first. This is done so it can kill off the parasitic worms.

So go on and eat all the fish thats frozen first! Except…

You need to avoid fish that is high in mercury like big tuna and swordfish. Besides that, other fish such as salmon and regular tuna can absolutely be enjoyed during pregnancy because of their Omega 3’s that will help with baby’s brain and retinal development.

Not to mention it’s good for mama!


A common question that Dr. Holme gets asked is if it’s more likely or less likely for the baby to become allergic to nuts if they are eaten during pregnancy.

She shares that there is no evidence that shows that eating nuts is putting your baby at risk or that they’re more likely to have a nut allergy.

So *if you’re not allergic* go ahead and eat nuts as they are really good for your heart health.

This is only a few of the awesome information that Dr. Holme has to share in her Instagram takeover so don’t miss out on more in the video below!

And remember this mama: you are doing your best.

Take what resonates with you today and know that we are here to support you when you need it.


IG: @healthyeatingdr


Dr. Harriet Holme is a Registered Nutritionist, specializing in Nutrition Science, with the Association for Nutrition, and have an accreditation for Applied Human Nutrition from The University of Cambridge. She no longer practices as a doctor, but instead provides nutritional consultancy and lecture on culinary science and nutrition.

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Rahul C

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