Midsummer food for pregnant women – what can you eat?

What should pregnant women avoid on the midsummer table?

During pregnancy, certain foods pose a heightened risk of bacterial or parasitic contamination. Common midsummer dishes include:

• Gravlax and cold‑smoked salmon – should be avoided due to the risk of listeria.
• Unpasteurised cheeses – particularly certain soft mould and dessert cheeses.
• Homemade mayonnaise and sauces with raw egg yolk – may harbour salmonella.
• Herring not properly refrigerated – only eat fresh, well‑chilled herring.
• Air‑dried or cold‑smoked meats (eg prosciutto, salami, bresaola) – may contain toxoplasma and listeria.

Can you eat charcuterie whilst pregnant?

Yes—provided you take precautions. The Swedish Food Agency advises that air‑dried and cold‑smoked meats like prosciutto, salami, or bresaola may carry risks of toxoplasma and listeria.

You can eat them if you:

✅ Freeze the meat for a minimum of three days before consumption — this kills parasites (e.g. toxoplasma).

✅ Heat the meat until piping hot — for example, in a hot dish—freezing first is unnecessary.

✅ Post‑freezing guidelines:

• Air‑dried meats (sliced or whole) may be consumed up to the use‑by date.
• Cold‑smoked sliced meats should be eaten within one week after defrosting.
• Cold‑smoked whole meats are fine until the use‑by date post‑freezing.

If you’d like to be extra cautious, choose instead:

• Roasted or boiled ham
• Pâtés, liver pâté or other cooked cold cuts

Safe and delicious options – yes please!

There’s plenty of food you can enjoy safely during pregnancy. Examples include:

Fish and seafood

• Pickled herring in clear brine – safe if stored correctly.
• Hot‑smoked or oven‑baked salmon – delicious and safe.
• Prawns or crayfish – cooked and freshly served.

Cheeses

• Hard cheeses such as Västerbotten, Prästost, or cheddar
• Pasteurised feta, mozzarella or halloumi
• Västerbotten cheese pie – a popular midsummer classic!

Accompaniments and salads

• New potatoes with dill
• Eggs with caviar or shop‑bought mayonnaise
• Green salad, tomatoes and cucumber – wash thoroughly.
• Strawberries with cream – midsummer indulgence!

Pregnancy‑safe drinks

Celebrate with a delicious non‑alcoholic drink:

• Alcohol‑free sparkling wine or wine
• Iced lemonade or elderflower cordial
• Strawberry, mint and lime mocktails
• Alcohol‑free cider or beer

Midsummer diet for pregnant women

• Avoid gravad and cold‑smoked fish, unpasteurised cheese, and unfrozen cold‑smoked/air‑dried meats
• Freeze charcuterie for at least three days if eating cold—or cook thoroughly
• Opt for cooked foods, pasteurised cheeses and classic sides
• Raise a glass of something non‑alcoholic—there are plenty of tasty options
• Enjoy strawberries, herring and new potatoes—guilt‑free!

Tips! Also read:
Beware of listeria bacteria