The holiday season is a time for celebration, family, and of course—delicious meals. But for pregnant women, navigating holiday buffets and festive recipes can feel overwhelming. While most foods can be enjoyed safely with a few precautions, it's important to stay mindful of foodborne illness risks, avoid certain ingredients, and ensure meals support both mom and baby's health.

Pregnancy naturally lowers the immune system to support the growing baby. This means food safety becomes more important than ever during holiday gatherings.

Share These Guidelines with Your Family

Choose freshly prepared dishes: Avoid foods that have been left out on buffet tables for extended periods (more than 2 hours)
Opt for steaming-hot items: Hot dishes should be visibly steaming; lukewarm foods are more likely to harbor bacteria
Ask about preparation: It's completely acceptable to ask politely to your hosts whether certain ingredients were fresh or stored

Holiday Proteins Done Right

Holiday feasts often center around turkey, ham, roast beef, or seafood. You can enjoy most of these options safely when prepared properly.

Enjoy safely:

Well-cooked meats and poultry: Choose servings from the thickest, fully cooked sections
Hot seafood dishes: Baked salmon or fully cooked shrimp dishes are excellent choices
Plant-based proteins: Lentil loafs, baked tofu, and bean casseroles add variety and nutrients

Try to avoid:

Undercooked meats or runny sauces/drippings
Chilled seafood platters or smoked fish kept at room temperature
Stuffing cooked inside the turkey (harder to fully cook safely)

Cheese and Dairy Choices

Cheese boards are holiday staples. Pregnant women can absolutely enjoy cheese—just stick to varieties that are made from pasteurized milk.

Enjoy:

Hard cheeses (cheddar, Parmesan, Swiss)
Most pasteurized soft cheeses (cream cheese, ricotta, mozzarella)
Yogurt dips, sour cream–based spreads, pasteurized eggnog (homemade versions are riskier)

Skip these:

Raw-milk cheeses such as some artisanal brie, camembert, blue cheese, or feta
Unpasteurized eggnog or desserts made with raw eggs

Nutritious Holiday Sides

Holiday sides can be rich and indulgent, but many offer excellent nutrition for pregnancy when chosen carefully.

Steamed or roasted vegetables (Brussels sprouts, green beans, squash, carrots)
Whole-grain sides such as quinoa, barley salads, or whole-grain stuffing
Potato dishes prepared hot and fully cooked

Caution with these:

Dishes containing raw sprouts
Cold salads made with mayonnaise that have been sitting out
Extremely salty sides (helpful for managing swelling and blood pressure)

Sweet Treats You Can Enjoy

Pregnancy doesn't mean missing out on holiday sweets.

Enjoy:

Warm fruit crisps, pies, cobblers
Baked holiday cookies
Dark chocolate squares
Cakes and pastries made with fully cooked eggs

Skip these:

Homemade mousse, tiramisu, or custards made with raw eggs
Alcohol-infused desserts or rum cakes served with uncooked alcohol

Holiday Beverages

Staying hydrated during the holidays is essential.

Choose these:

Sparkling water with cranberry or pomegranate
Spiced herbal teas (caffeine-free)
Pasteurized non-alcoholic ciders
Alcohol-free holiday mocktails

Avoid: Alcoholic beverages, unpasteurized cider, raw-egg drinks (traditional homemade eggnog)

Keep Your Meals Under Your Control

Bring a safe dish you love: Ensures you always have a reliable option
Small, frequent portions: Helps manage heartburn and nausea common in later pregnancy
Stay aware of food temperatures: Hot food hot, cold food cold
Listen to your body: Fatigue and appetite shifts are normal—honor them

The holiday season should be joyful—not stressful. With a few simple food-safety guidelines and thoughtful choices, pregnant women can savor their favorite seasonal dishes while supporting a healthy pregnancy. Whether you're enjoying a cozy family dinner or a large festive gathering, these tips can help you celebrate confidently.

Happy holidays!