grocery shopping while pregnant

Tips for Grocery Shopping While Pregnant

Share on facebook
Share on google
Share on twitter
Share on linkedin

How to Undertake Grocery Shopping while Pregnant

While it is incredibly important to eat a healthy diet while you are pregnant, the way in which you shop for groceries can also impact your health. It is important to consume healthy, safe foods that can help to limit your chances of getting sick while pregnant. If you are uncertain regarding the best way to shop for groceries while pregnant, you will want to ensure that you consult with our experts at My Family Birth Center for information about helping you to stay safe during pregnancy. Here are a few of our top tips for grocery shopping while pregnant.

Why you need to Focus on Safe Grocery Shopping while Pregnant

grocery shopping while pregnant

While you likely understand the importance of nutrition during pregnancy, it is still important to pay attention to how you grocery shop. Women that are pregnant are generally more vulnerable to food borne illnesses. This is because various hormonal changes during pregnancy can lower the effectiveness of the immune system. Due to this, it is important to pay careful attention when you are grocery shopping while pregnant. You need to shop in a way to reduce your risk of developing a food borne illness, due to your added vulnerability.

Symptoms of Food Borne Illness

Understanding the symptoms of food borne illnesses can help you to identify these illnesses when they occur. Your nutrition is incredibly important during pregnancy, so you may want to see your care provider as soon as possible if you think you may have a food borne illness. Diarrhea is a common symptom of food borne illness. Other common symptoms of food borne illness include muscle aches, nausea or vomiting, fever or chills, headaches, and stomachaches. If you are exhibiting some of these symptoms, you may want to ensure that you work with your care provider for the appropriate treatment.

Pregnancy Nutrition

Pregnancy is often the most nutritionally demanding time in a woman’s life. The energy needs that the body requires may increase around 15% when a woman is pregnant. She will also require an array of specific nutrients and vitamins to keep herself and the baby healthy. It is important to carefully consider your nutritional needs when you are grocery shopping while pregnant.

Check Labels

You need to read labels when you are grocery shopping. This will help to ensure that you know what is in your food before you consume it. It is similarly important to ensure that you check the various dates that are listed on your food prior to purchase. Don’t purchase foods that are past their “sell by”, “expiration”, or “use by” dates. Consuming these foods may increase your risk of developing a food borne illness.  

Pay Attention to the Environment

Pay attention to the environment that the food is located in before you purchase it. You shouldn’t purchase food that is currently being displayed in unsafe or unclean conditions. For example, if the meat isn’t kept in an adequately cool environment, it may allow harmful bacteria to develop. Don’t leave this to chance and take care to purchase food that is only kept in safe, clean conditions.

Check the Packaging

You should always inspect the packaging prior to purchasing food. If the packaging is damaged, you will want to choose a different one. You should also avoid purchasing food that is contained within a swollen frozen food package or a can that is bulging. This may indicate that there is a problem with the food.

Examine your Produce

It is important to ensure that you examine all of your produce before you purchase it. Don’t buy produce that has become covered with mold or has otherwise been discolored. By carefully checking over your produce, you will be able to ensure that it is safe to consume.

Go Immediately Home after Grocery Shopping

Don’t grocery shop before you undertake a list of errands that you still need to complete. It is important to go home immediately after you finish your grocery shopping. Your perishables shouldn’t be left out, because this may allow them to develop harmful bacteria. Ensure that you go home immediately and put your perishables in the fridge or freezer as soon as possible.


Dairy is an important part of your diet because it contains protein, vitamin D, and calcium. However, when you are pregnant, it is important to avoid unpasteurized products. Consume only pasteurized yogurt, cheese, and milk. Check the dates on your various products to ensure that they aren’t expired. It can also be beneficial to ensure that you choose hard cheeses over soft ones, as soft ones tend to be more susceptible to bacteria.

Fruits and Vegetables

Fruits and vegetables should generally make up a big portion of your diet. They contain important fiber, vitamins, and minerals. When you are shopping for your fruits and vegetables, you will want to examine them to ensure that they are free of mold. You should also avoid eating raw sprouts, such as clover, broccoli, radish, and alfalfa. Only consume fruit juices that have been pasteurized to avoid potentially harmful bacteria.


Meat can help to provide you with essential nutrients, such as iron. However, when you consume meat while you are pregnant, you need to ensure that it is cooked thoroughly. Never consume raw meat products while you are pregnant. You should also avoid seafood that is high in mercury. It is important to keep your meat products separate from your other products to help avoid the possibility of cross-contamination.

When you are pregnant, it is critical to ensure that you protect yourself from the possibility of developing a food borne illness. The appropriate steps can help to minimize the likelihood that you will consume a food that contains harmful bacteria. Our experts at My Family Birth Center are dedicated to providing you with the necessary services to protect your health and the health of your baby during your pregnancy. To learn more about our best tips for grocery shopping while pregnant, contact us at My Family Birth Center today!

More to explorer

Do I Need a Doula?

Are you thinking about hiring a doula? Let’s explore the benefits of having a doula present for labor, delivery, and postpartum recovery.

Read More »

Leave a Comment

Your email address will not be published.

Call Now Button Scroll to Top