Holiday buffets at friends’, family parties or work affairs may display some delicious dishes and unusual recipes. You will probably be tempted to taste one of each. However, when you are pregnant you need to remember to avoid certain foods due to their risk of harboring a pathological bacteria or parasitic bug that may endanger you and your baby. You may also use being pregnant as a great excuse to not try your mother-in-law’s famous dish!

Foods to pass on that you are likely to see during the holidays are pre-packaged deli-style meats and poultry (watch those submarine sandwich New Year’s Day parties); raw sprouts; smoked seafood; hot dogs; fermented and dry sausage; deli salads and spreads; meat pates; raw or undercooked meats and fish such as prosciutto or raw sushi; raw eggs (eggnog and Caesar dressings contain raw eggs); raw homemade cookie dough; soft cheeses (Brie, blue-veined, feta, Camembert, Roquefort, or Mexican-style); unpasteurized milk or juice. Also avoid certain fish due to high mercury content: swordfish; shark; tuna (ahi included); gold or white snapper; king mackerel; marlin; bluefish; wild striped bass and tilefish.

Try holiday appetizers with freshly sliced, cooked meats (skip the turkey skin to avoid extra saturated fat-you’ll get enough of it in other holiday foods!); cream cheese or cottage cheese and hard cheeses; hummus or tofu dips; vegetable pates; cooked sushi rolls such as the crab meat California roll. Safe and healthy seafood choices are cooked salmon; halibut; sole; flounder; tilapia; catfish; cooked shellfish. In general, healthier holiday options for everyone to choose are white meat turkey; roasted vegetables rather than heaps of buttery mashed potatoes; vegetable or fruit salads; baked or whipped sweet potato (hold the extra butter) whole grain side dishes or snack crackers; pumpkin pies or fruit pies and crisps rather than the pecan or the mince pies; meringue cookies; angel food cake; ONE piece of fudge, not twenty…

Pregnant women may experience swelling in their feet and ankles mostly due to increased levels of estrogen. Their bodies naturally retain water. Salty foods also increase water retention. If you tend to have more swelling, try to skip salty snacks and condiments at holiday parties such as roasted nuts, crisps or chips, ranch style dips caviar, soy sauces, capers, processed commercial gravy, instant potatoes, salted butter, etc…

If you are experiencing chronic, full body swelling, however, and are in your 2nd or 3rd trimester, check with your doctor to have a blood pressure check up. High blood pressure and swelling may be signs of preeclampsia.

Choose drinks that are mostly water based. Sparkling water drinks with twists of lemon or lime, or with a little juice added, such a cranberry juice, makes a more festive beverage choice. Sparkling cider, club soda with grenadine, or sparkling cranberry juice are other fun and safe options. Avoid alcohol. If you do have a sip of an alcoholic drink, choose low alcohol varieties such as beer, wine or sparkling wine.

You need to skip the eggnog this holiday season, due to the raw egg ingredient that may carry bacteria which could endanger you and your baby. Other milk based drinks are great options for their benefit of protein and calcium. You need to restrict your urge for caffeine drinks such as coffee and espresso. More than 100mg of caffeine/day (one cup of coffee) may endanger your baby. Great cold weather holiday drinks for pregnant women could be a steaming cup of hot chocolate with light whipped cream to top it off, molasses milk, malted milk, chai tea, or hot apple cider.

Stuffing can be the delicious downfall of the holidays in terms of adding extra salt, saturated fat and calories to the meal. When I get to make the stuffing, I always bring this recipe for its nutritional quality, flavor and appetizing appearance.

Though tempting, try not to use your pregnancy as an excuse to overindulge during the holidays. You need about 300 extra calories/day to support a growing baby. This is approximately the amount in a piece of pumpkin pie or 1 ½ cups of meat with potatoes. If you have been prone to constipation, make sure to not just fill up on starchy, fatty foods and meats. Include some high fiber foods on your plate such as raw veggies; fruits; sautéed greens; green beans; sweet potato; whole grain rice, breads or pasta; drink extra fluids, about 8 cups/day; exercise at least 30 minutes/day. You may also be experiencing some heartburn, especially if you are nearing the end of your term. How to avoid the burn? Eat small and frequent meals; drink fluids between meals; avoid spicy or greasy foods; eat sitting up; wait an hour after eating to lie down and two hours to exercise.