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During pregnancy, maintaining proper hygiene is crucial for both you and your baby's health. Here are some essential sanitary practices to apply:
Key Words:
Wash, Separate, Cook, Chill
Hand Hygiene
Wash hands frequently with soap and water, especially before handling food, after using the bathroom, and after coughing or sneezing. Use alcohol-based hand sanitizers when soap and water are not available.
Food Safety
Wash fruits and vegetables thoroughly before consumption.
Cook meat, poultry, and seafood thoroughly to kill any harmful bacteria
Meat
Cook ground meats such as beef, pork, veal, and lamb to an internal temperature of at least 160°F (71°C). Use a food thermometer inserted into the thickest part of the meat to ensure it has reached the correct temperature. For whole cuts of beef, pork, veal, and lamb, including steaks, roasts, and chops, cook to a minimum internal temperature of 145°F (63°C) with a three-minute rest time before carving or consuming. This temperature ensures the meat is safe to eat while still retaining its juiciness and flavor. 1
Poultry
When cooking poultry such as chicken and turkey, make sure it reaches an internal temperature of at least 165°F (74°C) throughout. This includes all parts of the bird, including the breast, thigh, and wing. Ground poultry, including ground chicken and turkey, should also be cooked to an internal temperature of 165°F (74°C) to ensure any harmful bacterias present are killed. Allow cooked meats to rest for a few minutes before slicing or serving to allow the juices to redistribute evenly, ensuring moist and flavorful meat. 1
Seafood
Cook seafood such as fish, shrimp, lobster, crab, and scallops to an internal temperature of 145°F (63°C). The flesh should be opaque and firm, and it should easily flake with a fork when fully cooked. For shellfish such as clams, mussels, and oysters, ensure they are cooked thoroughly until their shells open fully. Discard any shellfish that do not open during cooking, as they may be unsafe to eat. 1
Chill & Separate
Keep chilled foods refrigerated promptly and separate raw meats from other foods to avoid cross-contamination:
Refrigerator should be at 40°F (4°C) or below.
Freezer should be at 0°F (-18°C).
Refrigeration slows down the growth of bacteria in perishable foods, reducing the risk of food-borne illnesses. Pregnant women should promptly refrigerate perishable foods such as meat, poultry, seafood, dairy products, and ready-to-eat foods like deli meats and salads.
Additionally, it's crucial to store raw meats, poultry, and seafood separately from other foods in the refrigerator to prevent cross-contamination. Place these items on the bottom shelf or in a designated drawer to prevent any drips or leaks from contaminating other foods.
Use sealed containers or bags to prevent raw meat juices from coming into contact with other foods, especially those that will be consumed raw or without further cooking, such as fruits and vegetables.3
Temperature Danger Zone:
40 °F and 140 °F, bacteria grow fastest in between those temperatures, doubling in number every 20 minutes.
To keep food safe, don't leave it out of the refrigerator for more than 2 hours. If it's hotter than 90 °F, don't leave food out for more than 1 hour. 4
Use separate cutting boards and utensils for raw and cooked foods, and wash them thoroughly with hot, soapy water after each use:
Using separate cutting boards and utensils for raw meats, poultry, and seafood, and another set for fruits, vegetables, and cooked foods, helps prevent cross-contamination.
Choose cutting boards made of non-porous materials such as plastic (especially for poultry, meat, and seafood) as they are easier to clean and sanitize compared to wooden cutting boards, which can harbor bacteria in their pores.
After each use, wash cutting boards, knives, and utensils with hot water and soap, and then sanitize them with a diluted bleach solution if you have some or run them through the dishwasher if they are dishwasher-safe. Ensure that cutting boards and utensils are completely dry before storing them to prevent the growth of bacteria.
Consider using color-coded cutting boards and utensils (e.g., red for raw meat, green for fruits and vegetables) to further prevent cross-contamination. This will make it easier to remember which items are designated for specific foods!
Sanitary Practices Video Demo
References:
1.usda. Safe Minimum Internal Temperature Chart | Food Safety and Inspection Service. www.fsis.usda.gov. Published May 11, 2020. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart
2.Cutting Boards | Food Safety and Inspection Service. Usda.gov. Published 2013. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/cutting-boards#:~:text=Avoid%20Cross%2DContamination&text=However%2C%20consider%20using%20one%20cutting
3.Nutrition C for FS and A. Refrigerator Thermometers - Cold Facts about Food Safety. FDA. Published online April 27, 2020. https://www.fda.gov/food/buy-store-serve-safe-food/refrigerator-thermometers-cold-facts-about-food-safety
4.USDA. How Temperatures Affect Food | Food Safety and Inspection Service. Usda.gov. Published 2012. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/how-temperatures-affect-food#:~:text=Cold%20Storage%20Temperatures-
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