Which Summer Barbeque Foods Should I Avoid and Which Can I Enjoy During Pregnancy?

Ah, summer! A time for outdoor fun, soaking up the sun, and the unmistakable sizzle of a barbeque in the air. But hold on, you’re pregnant—so instead of diving headfirst into a heap of grilled delights, you’re now wondering, “Wait… can I eat that?” Fear not, because we’re about to navigate the smoky terrain of antenatal barbequing with the right mix of caution and culinary fun! When you’re growing a tiny human, it’s no longer just about battling the eternal burger vs. sausage debate. It’s about making choices that will keep you and your baby safe. You want to enjoy that summer barbeque without the added worry of foodborne illnesses or too much antenatal overindulgence. Let’s jump into the BBQ basics, highlighting the best antenatal choices while still letting you enjoy those long, summer evenings without fear. Remember to review the NHS’s dietary guidelines and ask your doctor or midwife about specific foods that worry you.

The BBQ Foods You Can Enjoy: Savour the Sizzle, Stay Antenatal-Friendly

Pregnancy doesn’t mean you have to miss out on all the good stuff. There are plenty of tasty options you can enjoy without fear of raising your antenatal care provider’s eyebrows at your next appointment.

1. Well-Cooked Burgers (Yes, You Can Still Have Burgers!)

Craving that juicy burger? The good news is, you can totally enjoy one! The only catch: it’s got to be well-cooked. That’s right, this isn’t the time to embrace the trendy medium-rare burger. Antenatal care 101 suggests avoiding undercooked or raw meat, as it can harbour harmful bacteria like E. coli and toxoplasmosis. Tip: Make sure your burger reaches an internal temperature of 160°F (71°C). Ask your designated grill master to cook it all the way through while still maintaining a bit of juiciness. (Maybe just avoid peeking at the middle—it’ll be less pink, but still plenty tasty!)

2. Grilled Chicken (But Skip the Fancy Marinades)

Grilled chicken is a solid, lean source of protein and is definitely on the antenatal-safe list. Just make sure it’s cooked thoroughly—any pink or raw bits are a big no-no in pregnancy. However, when it comes to marinades, be cautious. Some store-bought marinades or homemade concoctions may contain raw eggs, which could pose a risk of salmonella. Tip: Opt for simple seasonings like lemon, herbs, or olive oil. You can also whip up a pasteurised egg-free marinade to keep things zesty and safe!

3. Veggie Skewers (Mother Nature’s BBQ Gifts)

Pregnancy is a great time to embrace your love of vegetables—especially when they’re grilled to perfection. Colourful veggie skewers loaded with peppers, courgettes, mushrooms, and cherry tomatoes are not only delicious but packed with important vitamins that contribute to your antenatal health. Tip: Make sure to wash your veggies thoroughly before grilling them. This way, you’ll avoid any unpleasant bacterial surprises. And if you want to get fancy, drizzle them with olive oil and a sprinkle of feta (pasteurised, of course) after they’ve cooked!

4. Grilled Salmon (The Omega-3 MVP)

Salmon is one of the best fish to enjoy during pregnancy thanks to its rich omega-3 content, which is crucial for your baby’s brain development. Throw it on the grill, and you’ve got yourself a nutrient-packed, antenatal-friendly BBQ superstar. Tip: Ensure that the salmon is cooked through, as undercooked fish can carry parasites. For a tasty twist, marinate your salmon in some fresh lemon juice, garlic, and herbs. Pair it with a fresh salad, and voilà, you’ve got yourself a healthful and delicious meal.

5. Corn on the Cob (Grill-Meets-Simplicity Perfection)

Corn on the cob might just be one of the most satisfying barbeque sides out there. There’s something undeniably nostalgic about biting into a hot, grilled ear of corn dripping with butter. The good news is, corn is 100% antenatal-approved. Tip: Butter it up, sprinkle some sea salt, and dig in! Just be sure not to go too overboard on the salt, as excess sodium can contribute to swelling—something you’re likely trying to avoid right now.

The BBQ Foods to Avoid: Sad But Necessary Antenatal Sacrifices

Now, we get to the part where we break your heart just a little. Unfortunately, there are some summer barbeque favourites that are better left untouched while you’re expecting. Here’s what to avoid for the sake of keeping your antenatal journey as smooth as possible.

1. Undercooked or Processed Meats (Goodbye, Rare Steaks)

Sorry to all the steak lovers out there, but rare or medium-rare meats are off the menu during pregnancy. Any undercooked meat, whether it’s steak, lamb, or pork, can pose a risk of toxoplasmosis or other bacterial infections. Processed meats like hot dogs and sausages can also be risky, as they often contain listeria or other bacteria that could harm you or your baby. Tip: If you can’t resist a sausage, make sure it’s cooked thoroughly, and always choose high-quality, low-nitrate options. And if you absolutely must have steak, make sure it’s cooked to medium-well or well-done. Just don’t cry too much when it’s not the same.

2. Mayonnaise-Based Salads (Potato Salad’s Dark Side)

You know those creamy potato salads that seem to accompany every barbeque? Well, it’s time to give them a miss—at least the ones made with homemade or unpasteurised mayo. The risk of salmonella from raw eggs is real, and no one wants a side of food poisoning with their barbeque. Tip: Stick to salads with vinaigrette-based dressings, or better yet, whip up your own potato salad using pasteurised mayo from the store. It’s still delicious, we promise!

3. Soft Cheeses (Especially Unpasteurised)

Soft cheeses, while normally divine, should be approached with caution during pregnancy. Cheeses like Brie, Camembert, and blue cheese can carry listeria, which is something you definitely don’t want on your plate during pregnancy. Tip: If you’re a cheese lover, you don’t have to miss out completely—just make sure any soft cheeses you eat are made from pasteurised milk. And when in doubt, go for a sharp cheddar or gouda, which are perfectly safe and still pack plenty of flavour.

4. Shellfish (The Risky Ocean Delights)

While seafood can be a healthy part of your diet, certain shellfish should be avoided during pregnancy. Raw or undercooked shellfish like prawns, oysters, and mussels can carry harmful bacteria and parasites. Even grilled shellfish should be treated with caution unless you’re sure they’re cooked thoroughly. Tip: If you’re in the mood for seafood, stick with low-mercury fish options like salmon or tilapia. If you’re absolutely dying for prawns, make sure they’re grilled to perfection and piping hot all the way through.

Navigating Antenatal Nutrition: How to Make Smart BBQ Choices

Being pregnant during barbeque season doesn’t mean you have to miss out on all the fun. It’s all about making smart choices while keeping your antenatal health in mind. Here’s how to ensure you’re staying on track with your antenatal nutrition without feeling like you’re giving up on all the good stuff.

1. Balance is Key

While it might be tempting to load your plate with burgers, sausages, and cheese, remember that a balanced plate is essential. Pile on those veggies, stick to lean meats, and don’t be afraid to indulge in a few safe treats here and there. And as always, staying hydrated is key, so make sure you’re sipping on water throughout the day—especially if it’s a hot summer barbeque.

2. Pay Attention to Portion Sizes

It’s easy to go a little overboard at a BBQ, especially with all the delicious food around. But large portions of heavy, greasy food can leave you feeling sluggish—and that’s without factoring in pregnancy fatigue. Eating smaller, more frequent meals can help keep your energy levels stable while avoiding that uncomfortable full feeling.

3. Antenatal Fitness and BBQs: A Delicate Dance

We all know that exercise is important during pregnancy, and antenatal fitness routines, such as prenatal yoga, can help keep you feeling strong and flexible. But let’s be honest—doing a downward dog after a plate full of ribs probably isn’t the best idea. Consider light activity after eating, like a gentle stroll or some stretching, to help with digestion. Save the heavy yoga moves for when you’re not digesting your barbeque feast.

Antenatal Care Meets BBQ Fun: Safety First, Savour Later

Remember, antenatal care isn’t about depriving yourself—it’s about making smart decisions to keep you and your baby safe. By sticking to well-cooked meats, thoroughly washed veggies, and pasteurised products, you can still enjoy all the flavours and fun of a summer barbeque. Whether you’re attending an antenatal clinic appointment or just soaking up the sun, your body (and your baby) will thank you for making informed choices.