Eggnog is a rich, creamy holiday drink typically made with milk, cream, eggs, sugar, and spices like nutmeg and cinnamon. It’s a staple at Christmas parties and gatherings. But is it safe for pregnant women to indulge in this festive beverage?
Pregnancy causes a variety of changes in the body, and certain foods and drinks that were once harmless can become risky business. Alcohol is the most obvious example – medical professionals universally recommend avoiding alcohol entirely during pregnancy. But what about virgin eggnog, the non-alcoholic version? Let’s take a closer look at the safety, risks, recommendations, and alternatives.
Is Eggnog Safe During Pregnancy?
The main concerns with eggnog and pregnancy revolve around the raw eggs used to make it. Eggs can sometimes become contaminated with bacteria like salmonella, which can cause food poisoning. Food poisoning from salmonella and other bacteria can be especially dangerous during pregnancy.
However, the risk of getting sick from commercially made eggnog is very low. Most brands of eggnog are made with pasteurized eggs, which are heated to kill potential bacteria. As long as you only consume pasteurized eggnog from a reputable brand, it should be safe.
Avoid making eggnog at home, where raw, unpasteurized eggs are typically used. Homemade may taste better, but it poses a higher risk of foodborne illness.
Nutrition of Eggnog
Beyond basic food safety, let’s look at the nutritional value of eggnog if you’re pregnant:
– High in calories and fat – Around 200 calories and 10 grams of fat per 1 cup serving. The high fat and calorie content may contribute to unhealthy gestational weight gain if consumed excessively.
– Rich in vitamins and minerals – Provides vitamin D, calcium, and other nutrients beneficial during pregnancy. However, it’s not a significant source of nutrients compared to more wholesome options.
– Low in essential nutrients – Lacks the protein, fiber, antioxidants, and other vital nutrients that should be prioritized during pregnancy. The sugar content can also be high depending on the brand.
Overall, eggnog is a dense source of calories and fat, mostly from milk and cream. It has some nutritional benefit from the milk and eggs, but minimal fiber, protein, or other essentials for pregnancy.
Eggnog During Pregnancy: Recommendations
Most healthcare providers agree that pregnant women can enjoy store-bought eggnog in moderation as long as it’s pasteurized. The key is moderation – a small glass on occasion is fine, but large quantities or daily glasses would not be recommended.
Here are some tips for pregnant women wanting to indulge in eggnog:
– Stick to pasteurized, not homemade – Only drink commercially made eggnog to avoid raw eggs.
– Limit to 4-8 oz at a time – One small glass is plenty. Too much can lead to excess calories.
– Avoid “spiked” versions – Steer clear of rum or bourbon in your eggnog!
– Balance with healthy foods – Pair your eggnog with fruits, vegetables, lean proteins and fiber.
– Watch for symptoms – If you don’t feel well after drinking it, avoid eggnog for the remainder of your pregnancy.
As with any food when pregnant, it’s wise to listen to your body and discontinue anything that causes GI upset or adverse symptoms. But for most women, store-bought eggnog in moderation should be fine.
Alternatives to Eggnog
If you want to skip eggnog altogether, but still enjoy a creamy holiday beverage, there are healthier alternatives to consider:
– Dairy-free “nog” – Many brands offer versions made from plant milks like almond, coconut, oat, or soy. These exclude eggs and dairy.
– Smoothies – Make a protein-rich smoothie with bananas, nut butter, milk, and cinnamon.
– Hot cocoa – Opt for hot chocolate made with 2% or nonfat milk and minimal added sugar.
– Chai tea latte – Mix black tea with heated nonfat milk and spices like ginger and cinnamon.
– Pumpkin spice latte – Combine warmed milk with pumpkin puree, cinnamon, and zero-calorie sweetener.
– Golden milk – Heat nonfat milk with turmeric, ginger, cinnamon, and black pepper.
These options provide the creamy satisfaction without all the calories, fat, and risks of traditional eggnog. They can be enjoyed daily in reasonable portions as part of a healthy pregnancy diet.
The Bottom Line
Here are some key takeaways on whether it’s safe for pregnant women to drink eggnog:
– Commercially made eggnog with pasteurized eggs is considered safe in moderation. Avoid homemade versions with raw eggs.
– Limit intake to 4-8 oz at a time, and avoid drinking it every day due to its high calorie and fat content.
– Eggnog provides some nutritional value but is not a significant source of essential nutrients for pregnancy. Balance intake with plenty of healthier foods.
– If you experience any stomach issues or discomfort after drinking eggnog, refrain from having more during your pregnancy.
– Healthier alternatives include dairy-free “nog”, smoothies, hot cocoa, chai tea, golden milk, and pumpkin spice lattes.
While the occasional glass of store-bought eggnog is unlikely to cause harm, pregnant women should still be mindful of food safety. Eggnog is considered a treat, not a dietary staple. Prioritize more wholesome beverages and foods to meet your increased nutritional needs while expecting. If in doubt, check with your doctor about your specific eggnog concerns.
Frequently Asked Questions
Is it OK to drink eggnog when pregnant if I boil the eggs first?
Boiling eggs before making eggnog does reduce the risk of salmonella, but does not eliminate it entirely. Pastuerization is the only way to fully kill any bacteria. For highest safety, pregnancy experts still recommend only consuming commercially pasteurized eggnog.
What if I’m pregnant but only drink the non-alcoholic eggnog?
Alcohol-free eggnog is fine in moderation. Double check the label to verify zero alcohol, and still stick to the recommended 4-8 oz portion size. The nutritional and food safety cautions apply mainly to the pasteurization of the eggs and high fat/calorie content.
Can I add extra nutmeg or cinnamon to my eggnog while pregnant?
Yes, adding your own spices to eggnog is perfectly safe during pregnancy. In fact, extra cinnamon, nutmeg, ginger, vanilla, and cloves can provide health benefits. Just avoid adding alcohol!
Is it better to make my own eggnog or buy it when I’m pregnant?
Buy it! Homemade eggnog usually contains raw, unpasteurized eggs, which could pose a salmonella risk in pregnancy. Store-bought eggnog undergoes pasteurization for safety. So leave the homemade version for after you deliver.
How much eggnog can I drink per day if I’m pregnant?
There is no established maximum, but aim for no more than one single serving of 4-8 oz per day. Moderation is key, as eggnog is high in fat and calories that promote excess weight gain. Drink it as an occasional treat, not a daily staple.
| Nutrition Facts per 1 cup serving eggnog | |
|---|---|
| Calories | 223 |
| Total Fat | 12 g |
| Cholesterol | 98 mg |
| Sodium | 88 mg |
| Total Carbohydrate | 21 g |
| Dietary Fiber | 0 g |
| Sugars | 18 g |
| Protein | 6 g |
| Calcium | 138 mg |
| Iron | 0 mg |
| Vitamin A | 395 IU |
| Vitamin C | 1 mg |
Conclusion
Drinking eggnog during pregnancy is likely safe in moderation, as long as it’s a commercial pasteurized brand. Limit intake to a small 4-8 oz glass occasionally, not every day. Be mindful of your overall diet, avoiding excess calories, sugars, and fats. If eggnog gives you gastrointestinal distress, avoid it for the rest of your pregnancy. With some care and common sense, expectant moms can safely enjoy this seasonal treat. But more nutritious options like smoothies and hot chocolate also make great alternatives. Discuss any concerns with your prenatal care provider for personalized advice.