Barbecue while pregnant: all our tips for enjoying it with peace of mind

During pregnancy, a woman's body undergoes many changes, including a reduction in immunity to protect the foetus. This makes pregnant women more vulnerable to foodborne infections. Barbecuing during pregnancy can carry risks if proper precautions are not taken in the kitchen.

Bacterial infections

Undercooked meat may contain bacteria:

Listeria monocytogenes, responsible for listeriosis, which can lead to miscarriage, premature birth, or neonatal infection.

Toxoplasma gondii, the parasite responsible for toxoplasmosis, which can cause congenital abnormalities, among other complications. Raw, unwashed fruit and vegetables may also carry this parasite. 
Salmonella and Escherichia coli, responsible among other things for severe digestive disorders.

Toxic hydrocarbons

When fat from food drips onto hot coals, it produces polycyclic aromatic hydrocarbons (PAHs), substances that are potentially carcinogenic. These are indeed harmful to foetal development. These compounds bind to the black crust of burnt food, which should therefore be avoided. Care should also be taken not to inhale the smoke, which contains them. 

Another dangerous substance that can be produced includes heterocyclic amines (HCAs). 

Poor storage

Foods left in the heat for too long or exposed to room temperature become breeding grounds for bacteria. The cold chain must therefore be scrupulously maintained.

Some common practices at a barbecue can indeed cause problems for pregnant women. Here are the main mistakes to avoid.

Insufficient cooking: Avoid any food that looks raw or rare. Always check the internal temperature of the meat. To destroy listeria, cooking to at least 70°C is recommended.

Cross-contamination: Never use the same tongs or plates for raw and cooked meats. Wash your hands between each handling step too.

Inappropriate marinades: alcohol (wine, beer, rum), raw eggs (risk of salmonella), unpasteurised milk or cheese, or raw milk products.

 

Foods that pose a health risk: uncooked cured meats, homemade minced meat (difficult to cook through to the centre), smoked or raw fish (sushi, tartare). The smoked salmon during pregnancy could however be acceptable if it is pasteurised.

As a starter, it is also advisable to avoid cooked cured meats that require refrigeration (e.g. rillettes, pâtés, products in aspic). In any case, cured meats offer little nutritional value in everyday eating. 

For a worry-free barbecue during pregnancy, follow these simple rules:

• Use a food thermometer: it is the most reliable way to check the internal temperature of meat.
• Monitor cooking continuously: avoid leaving anything on the grill unattended.
• Never eat burnt crusts: cut away any charred parts. Cooking food in the centre of the grill and turning it frequently can help reduce the risk of burning.
• Maintain the cold chain: do not leave raw meat out for more than about ten minutes. Once cooked, eat it promptly and do not leave it out in the open air for too long.
• Marinate meat before grilling. A marinade can reduce the formation of HCAs. Experts believe that typical marinade ingredients — such as olive oil, vinegar, citrus juice, herbs and spices — may help prevent HCA formation or act as a barrier.
• Use purified charcoal. This type of charcoal limits the toxicity of the smoke produced during combustion.
• Avoid aluminium foil and baking paper, and opt for a stainless steel grill instead.

And what about a plancha during pregnancy — is that possible? Absolutely! The plancha actually has several advantages. It is notably easier to achieve an even, thoroughly cooked result. What's more, a plancha does not produce the smoke caused by burning charcoal. 

What is safe to eat at a barbecue when pregnant:

Well-cooked meats (chicken, beef, turkey, merguez, sausages).

Firm-fleshed fish, well cooked, with the flesh falling away from the bones. Small oily fish that are well cooked — sardines, mackerel, etc. — are not only safe but also highly nutritious. They are packed with DHA, the omega-3 essential for your baby's brain and vision development. They also contain vitamin D, iodine, and more. 

Grilled pulses.

Washed and cooked vegetables.
 

What you should absolutely avoid eating:

Steak tartare, liver, sausages/merguez cooked quickly.
Raw or smoked fish (unless pasteurised).
Raw milk cheese.
Homemade mayonnaise or sauces containing raw eggs.

A barbecue during pregnancy can absolutely be delicious. Keep the recipes simple and make sure everything is thoroughly cooked. Here are some safe and tasty ideas.

Safe barbecue recipes : 

Chicken skewers marinated in lemon, thyme and olive oil, cooked through.
Grilled salmon fillets with herbes de Provence.
Grilled turkey fillets with a plain yoghurt and garlic sauce.

Grilled tofu marinated in soy sauce (alcohol- and sugar-free). Do be careful, however, about soy and pregnancy, limit intake to a maximum of 1 serving per day. 
Grilled halloumi or pasteurised mozzarella (check the milk origin).

Healthy accompaniments : 

Courgette, aubergine, pepper, tomatoes, etc.

Fresh salads made with thoroughly washed vegetables.
Potatoes.
Rice, quinoa, homemade tabbouleh.