Eggs are a good source of protein, as well as of important vitamins and minerals such as vitamin D, vitamin B12, choline, and riboflavin. Including eggs in your healthy pregnancy nutrition plan may require some careful consideration of food safety and taste.
Eggs can carry the salmonella bacteria, so it’s important only to eat eggs that are properly cooked. Avoid eating soft-boiled eggs or dishes that contain uncooked egg (such as Caesar dressing, mousse, or some homemade ice creams).
The other important safety consideration to keep in mind is eating eggs soon after they are cooked. For example, hard boiled eggs are cooked thoroughly enough to kill the salmonella bacteria. If the eggs are chopped into egg salad and spend hours on display in a store deli, the Listeria bacteria may have had a chance to develop. Listeriosis is one of the more common forms of food poisoning in pregnant women, and it can have a harmful effect on the fetus, even if the mother doesn’t show serious symptoms. Make sure you eat foods that have been prepared and stored properly to minimize your contact with these harmful bacteria.
What If I Have an Aversion to Egg?
Eggs are one of the most common food aversions many women experience during pregnancy. If you want to eat eggs but find them hard to stomach, you may have to get creative with your menu. Here are a few ways to sneak eggs into your diet:
- Shred scrambled egg into small pieces and mix it into a stir fry dish to mask the flavor and texture.
- Add new flavors. Dishes like shakshuka, huevos rancheros, or Spanish tortilla add spices, potato, and tomatoes that might be more appetizing than eating eggs plain.
- Hide eggs in batter. Whole-grain recipes for pancakes, waffles, or baked oatmeal cups can give you a chance to eat egg without even tasting it. Although an egg’s nutritional content isn’t affected by whether you eat it plain or mixed into a recipe, you should take note of the calories, fat, and sugar that the other ingredients add.
Don’t force yourself to eat something you hate! You do not really need eggs in your diet to have a healthy pregnancy. Food aversions may come and go as your pregnancy continues. If you truly can’t bear to eat eggs, don’t be hard on yourself.
How Many Eggs Are Enough During Pregnancy?
Eggs are packed full of nutrients but they are also high in cholesterol. In most cases, you can eat one or two eggs most days without any problems. If your doctor is concerned about your cholesterol levels, he or she may ask you to limit the number of eggs you eat.
If you are craving eggs, it may also be a good idea to keep calories and fat in mind. Gaining the right amount of weight for your body will help both you and your baby stay healthy. An omelette with a mix of whole eggs and egg whites may be a good choice to satisfy a craving and keep a healthy level of fat in your diet.