What diet during the holidays while pregnant?

During year-end holiday meals, there are many special foods: foie gras, cheese, salmon, seafood, white pudding, tarama… Between Christmas and New Year’s menus, what can you eat while pregnant? Which foods should you prioritize? Which ones should you avoid? Here is a short guide to holiday meals during pregnancy.

What diet during the holidays while pregnant? Let’s take a closer look.

Diet during the holidays while pregnant: infection risks

During pregnancy, certain foods can pose a danger to fetal development. How can you identify foods to avoid and the precautions to take during year-end holiday meals?

Foodborne infections

The main dietary restrictions concern three foodborne infections: toxoplasmosis, listeriosis, and, to a lesser extent, salmonellosis.

Toxoplasmosis

Toxoplasmosis is a parasitic infection that is often silent in adults. Although it is not transmitted from person to person, it can be contracted by eating undercooked meat, especially pork and beef, or through contact with cat feces that harbor the parasite in its active form. Poorly washed fruits and vegetables, potentially contaminated with infected soil, are also a risk.

This infection is particularly feared during pregnancy because the parasite can cross the placenta and infect the fetus. Consequences can range from eye damage to neurological disorders, and in the most severe cases, fetal death or preterm birth. The risk of transmission increases as pregnancy progresses, but complications are more severe when contamination occurs early.

Good to know: if you have already had toxoplasmosis, you are immune to this infection. A blood test will be prescribed to confirm this.

Listeriosis

Listeriosis is a bacterial infection caused by listeria. This bacterium can grow even in cold environments, which explains its possible presence in refrigerators. In pregnant women, it increases the risk of miscarriage, preterm birth, or severe infection in the newborn.

Salmonellosis

Salmonellosis, caused by the Salmonella bacteria, is mainly linked to the consumption of raw or undercooked eggs, unpasteurized dairy products, and meat. It presents as acute gastroenteritis, with fever, diarrhea, vomiting, and abdominal pain.

The main danger for pregnant women is dehydration. If symptoms occur, medical consultation is necessary and antibiotic treatment may be prescribed. Transmission to the fetus remains rare but possible.

Hygiene measures and foods to avoid during the holidays

During the Christmas holidays, the variety of dishes increases the risk of food poisoning. It is essential to apply strict hygiene rules to limit the risks related to listeriosis, salmonellosis, or toxoplasmosis. Here are some best practices to follow:

• Thoroughly cook all meats, fish, dishes containing eggs, as well as shellfish and seafood. Avoid raw or undercooked foods such as tartare, carpaccio, sushi, smoked salmon, oysters, or tarama. Of course, if it is cooked, there is no problem—for example, cooked scallops are allowed.
• Only consume cooked foie gras sold in jars (no homemade versions).
• Wash fruits, vegetables, and fresh herbs. No traces of soil should remain.
• Always consume pasteurized dairy products and well-cooked eggs. Be careful with Yule log cakes—opt for frozen versions without raw eggs.
• Respect expiration dates and avoid foods that have been stored too long in the refrigerator, especially catered dishes or leftovers, which should be thoroughly reheated before consumption.
• Store raw foods separately from cooked foods to avoid cross-contamination.
• Regularly clean the refrigerator, countertops, utensils, and your hands.
• Prefer pre-packaged products over deli-counter items for better traceability and safety.

Good to know: the toxoplasmosis parasite can be found in the litter of infected cats, which explains the importance of thoroughly cleaning your vegetables. It is therefore preferable to avoid direct contact with your pet’s feces and, if possible, ask someone else to change the litter box.

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.

Diet during the holidays while pregnant: sugar

When we say holidays, we mean… large amounts of food, fat, and sugar!

Normally, blood sugar is regulated by insulin, a hormone produced by the pancreas. However, during pregnancy, hormonal changes make the body more resistant to insulin. To maintain normal blood sugar levels, the pancreas must therefore produce more insulin.

When this adaptation does not occur properly, blood sugar becomes poorly controlled. This leads to hyperglycemia, mainly after meals. This is known as gestational diabetes. It is a condition that appears during pregnancy and is characterized by an abnormally high blood sugar level. It is linked to poor tolerance of carbohydrates, that is, sugars found in food.

To limit risks, you can consume sugar during pregnancy but in reasonable amounts. During the year-end holidays, it is easy to consume large quantities of sweets: chocolates, holiday candies, Yule log cake, sugary drinks…

To avoid excessive intake of sugary foods during the holidays, here are a few simple habits to adopt:

• Enjoy sweets in small portions: don’t deprive yourself of chocolates at Christmas, but try to stick to a reasonable amount.
• Focus on fiber: fiber-rich foods slow carbohydrate absorption, promote satiety, and support digestion.
• Choose homemade options: prepare your own appetizers when possible to control ingredients and limit hidden sugars.
• Watch your drinks: opt for water, herbal teas, or low-sugar, alcohol-free cocktails. Sodas and industrial juices can quickly increase sugar intake.

Holiday eating should not be a source of stress! It is important to continue enjoying yourself but, as with everything, the issue lies mainly in excess—it simply requires a bit more vigilance than usual.

Diet during the holidays while pregnant: alcohol

During pregnancy, healthcare professionals are clear: zero alcohol. Even a small glass of champagne or wine during the holidays should be avoided, as alcohol crosses the placental barrier.

Your baby’s liver is not able to eliminate alcohol, which can lead to serious risks: miscarriage, prematurity, developmental disorders, and irreversible disabilities. To date, no safe threshold has been established. Total abstinence therefore remains the only recommended option. Be sure to check beverage labels to confirm a 0.0% alcohol content.

Even though celebrations are often associated with clinking glasses, do not give in to social pressure around alcohol. No one will blame you for not drinking, and it is absolutely possible to toast with a delicious alcohol-free mocktail!

Likewise, all dishes cooked with alcohol are discouraged. Even when simmered for a long time, not all the alcohol evaporates—so it’s best to avoid them.

Psst… Feel free to check out our alcohol-free cocktail recipes on May!

In summary, adopting an appropriate diet during pregnancy does not mean giving up pleasure, even during the holidays. Listening to your body, choosing safe and well-cooked foods, and avoiding alcohol are the essential foundations of a calm pregnancy. Take care of yourself and enjoy the holidays while waiting for the most beautiful gift of all!

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Crédits photos : Olga_Kochina | Wavebreakmedia | kelvn_photo | dasha11

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.