Congratulations on your pregnancy! "Eating for two" means your diet is more important than ever. But in a food paradise like Malaysia, facing Nasi Lemak, Laksa, and tempting Kopi, it's normal for moms-to-be to worry: "Can I eat this? Is it safe?"

This guide will detail which foods to avoid during pregnancy and how to safely enjoy our local Malaysian cuisine.

Foods to Avoid or Be Highly Cautious Of

The following foods should be **completely avoided** during pregnancy as they may contain bacteria (like Listeria, Salmonella) or parasites that can cause miscarriage or premature birth.

1. Alcohol

Risk: Completely forbidden. There is no safe amount of alcohol during pregnancy. It can severely affect your baby's brain development, leading to Fetal Alcohol Spectrum Disorders (FASD).
(For Muslim moms, this is in line with Halal principles; non-Muslim moms must also strictly adhere to this.)

2. Raw or Undercooked Food

Risk: Contains bacteria (Listeria, Salmonella) and parasites (Toxoplasma).

• Raw Meat/Seafood: A definite no! This includes Sashimi, raw oysters, bloody steaks, and raw eggs (often used in Tiramisu or homemade Carbonara).
• Local Example: The **"soft-boiled eggs" (telur separuh masak)** loved by Malaysians must be avoided. Ensure your eggs are **fully cooked**.

3. High-Mercury Seafood

Risk: High levels of mercury can damage the baby's developing nervous system.

• Avoid: Shark (Ikan Yu), Swordfish (Ikan Todak), King Mackerel (Ikan Tenggiri Papan), and bigeye Tuna.
• Safe Choices: You can still eat seafood! Choose low-mercury fish like Ikan Kembung, Salmon, Anchovies (Ikan Bilis), Tilapia, Prawns (Udang), and Squid (Sotong).

4. Unpasteurised Dairy Products

Risk: May contain Listeria bacteria.

• Avoid: When buying milk, yogurt, or cheese, always check the label for the word "Pasteurised". Avoid unlabelled fresh milk from farms or roadside stalls.

Local Cravings & Coffee: Can or Cannot Eat?

These are the top questions Malaysian moms ask. The answer is: "Can, but with caution and moderation."

1. Can I drink Coffee (Kopi) / Teh Tarik during pregnancy?

Answer: Yes, but strictly limited.

• Risk: Excessive caffeine intake is linked to an increased risk of miscarriage and low birth weight.
• Safe Limit: Pregnant women should limit caffeine to **less than 200mg per day**.
• Local Guide:
  • 1 cup Kopi O/C (at a Kopitiam): ~100-150mg
  • 1 cup Teh Tarik: ~50-80mg
  • 1 can of Coke: ~30-40mg
• Verdict: One cup of **light Kopi (Kopi O Nipis) or Teh C** per day is generally acceptable. It's best to avoid "Gao" (strong) brews or switch to Milo or decaf.

2. Can I eat Laksa during pregnancy?

Answer: Yes, but you must be very careful.

• Risk: Laksa (especially Asam Laksa) broth is often made with fish that may not be thoroughly cooked. The garnishes (like mint leaves, cucumber) are raw and may be washed improperly. The *Santan* (coconut milk) can spoil quickly in hot weather.
• How to Eat Safely:
  1. Ensure the soup is **fully boiling** when served.
  2. Ask the vendor **not to add raw garnishes**, or ensure they are properly blanched if you make it at home.
  3. Make sure the *Santan* is fresh.

3. Can I eat Durian during pregnancy?

Answer: Yes, but only a few bites.

• Risk: Durian is **very high in sugar and calories**. Eating too much can cause your blood sugar to spike, increasing the risk of Gestational Diabetes (GDM). It's also considered "heaty" (panas) by elders.
• How to Eat Safely: Limit yourself to just **1 or 2 segments (ulas)** a day to satisfy your craving.

4. Can I eat the Sambal from Nasi Lemak?

Answer: Yes, in moderation.

• Risk: Sambal is often **oily, salty, and spicy**. It can easily cause heartburn or acid reflux, which is very common in the third trimester.
• How to Eat Safely: Ensure the Sambal is fresh (not left overnight). If you feel "pedih ulu hati" (heartburn) after eating it, you should reduce or avoid it.

Further Reading