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Imagine this: You’re on your baby moon in Greece, you’re out for dinner, soaking in the evening sun and you instantly have a craving for calamari—but want to make sure you are safe to eat it during pregnancy...
If this is you, you’ve come to the right place.
Calamari is safe to eat during your pregnancy, as long as it has been fully cooked.
Top Tips for Safely Consuming Calamari Whilst Pregnant:
- Many squid dishes, like calamari, are often seared or fried, but Healthline urges that whether you are cooking at home or at a restaurant it's super important to make sure they’re fully cooked through.
- When cooking Calamari/squid for yourself make sure it is cooked to 62.8 degrees and not served with any other raw fish.
- Avoid sushi dishes that contain any type of fish, as the fish in sushi is mostly raw. There's no guarantee that the squid in sushi is thoroughly cooked, so it’s safest to avoid any sushi dishes with raw fish or other seafood. Most sushi is pre-prepared, making it difficult to know the cooking temperatures or how long it has been on display.
- Limit your overall seafood servings to 2-3 servings per week.
The Centre for disease control and prevention (CDC) also recommends sticking to 2 to 3 servings of shellfish and fish per week, which totals around 200- 300 grams a week. A serving size is around 100 grams before cooking, and it's best to choose low-mercury options (see the chart below) Just keep an eye on/avoid the fish that are higher in mercury, and you’re all set.
Health benefits of Calamari and Squid During Pregnancy:
- Calamari contains omega-3 fatty acids which is crucial for the development of your baby’s brain and nervous system.
- Calamari is a lean, low-calorie source of protein.
- Calamari and squid are good sources of iron during your pregnancy. Foods rich in iron can help you avoid becoming anaemic, may help you feel less tired and may help you stay away from needing to supplement your diet with iron tablets.
Foods to Avoid During Your Pregnancy:
General food preparation is an important step in keeping you well. Keep your hands and surfaces clean and wash all your foods throroughly, especially fruit and vegetables. Always make sure your food is well cooked to ensure any bugs have been killed off with the heat.
Avoid these foods when pregnant:
1. Foods that are made with unpasteurised milk to avoid listeriosis. Such foods consist of:
- Mould ripended cheeses and soft blue cheeses
- Unpasteurized milk/cream/yogurt
2. Cold cured meats and raw/under cooked meats to avoid toxoplasmosis:
- Liver or liver products
- All kinds of pate
- Prosciutto/pancetta
3. Goose, partridge/pheasant to avoid the risk of lead poisoning
4. Eggs that aren’t British Lion eggs – eggs that are raw or partially cooked can increase your risk of catching salmonella
5. Raw/smoked fish to avoid parasites/bacteria. Specifics to note:
- No more than 2 servings of oily fish a week
- Keep a limit on your tuna consumption (4 tins or 2 tuna steaks a week at most)
- Avoid sushi with raw fish/ sashimi
- Avoid swordfish/marlin and shark due to the mercury levels
6. Liquorice root due to the high levels of glycyrrhizin which has been linked to fetal developmental issues
7. Consume no more than 200mg of caffeine a day (Tommy’s website has a great caffeine calculator to help you understand how much caffeine is too much)
8. No more than 4 cups of herbal tea a day (raspberry leaf tea from 32 weeks only)
9. No high dose vitamins or vitamins that include vitamin A. I would stick to pregnancy approved vitamins and always check with your midwife/doctor before taking any.
10. Avoid alcohol, completely. If you require help with this (or quitting smoking) please contact your midwife or GP and they will be able to support you to get help in stopping.
Safe and happy eating,
Lucy x
