What You Can (and Can’t) Eat During Pregnancy: The South African Food Guide
- Samantha Pieterse
- Oct 24
- 13 min read
Pregnancy and food are deeply connected, not just because you’re constantly hungry, but because what you eat helps your baby grow strong and healthy. In South Africa, where meals range from pap and morogo to sushi and biltong, knowing what’s safe (and what’s not) can be confusing.
Here’s your local, nurse-approved guide to what to eat during pregnancy in South Africa, including foods to avoid, local staples, and meal ideas for every trimester.
What to Eat During Pregnancy (and Why It Matters)
During pregnancy, every bite does more than just fill you up. It helps shape your baby’s brain, bones, and organs while giving you the strength to keep up with it all. Your body works harder than ever, so it needs extra energy, protein, and nutrients from nutrient-dense foods like fruit, vegetables, grains, and lean proteins.
A well-balanced pregnancy diet lowers the risk of anaemia, preterm birth, and low birth weight, and helps you recover better after birth. Think of it less as eating for two and more as fueling both of you, using foods you already love.
Looking for local guidance from a registered nurse? Book an Antenatal Class in Centurion. Learn what to expect, what to eat, and how to prepare for your baby’s arrival.
Key Nutrients for a Healthy Pregnancy Diet in South Africa
Your baby depends on you for every bit of nourishment, so the variety and quality of your meals are important. Each nutrient has its own job. Iron builds healthy blood, calcium strengthens bones, folate supports your baby’s spine and brain, and omega-3 fats help with brain and eye development.
Eating a colourful mix of everyday South African foods gives you everything you both need, while reducing the risk of tiredness, anaemia, and other nutrition-related complications.
Safe Foods During Pregnancy for a Balanced South African Diet
Pregnancy can make your appetite unpredictable. You might find that you’re hungry one moment, queasy the next, so smaller, more frequent meals often work best. Aim for five to six balanced meals or snacks a day, combining whole grains, lean proteins, fruit, vegetables, and dairy to keep your blood sugar steady and your energy up.
Choose cooked, fresh, and pasteurised foods whenever possible. Whole grains like oats, brown rice, and pap give slow, steady energy. Protein from chicken, beans, or eggs helps your baby grow. And colourful fruit and vegetables deliver vitamins and fibre that support digestion and immunity.
You don’t need to eat more, but smarter and safer, using whole, local foods that nourish both you and your growing baby.
Foods to Include in Your South African Pregnancy Diet
Once you know how to eat, the next question is what to put on your plate. South African staples can fit beautifully into a healthy pregnancy diet. It’s all about choosing the freshest, safest versions and combining them for maximum nutrition.
Think of this as your local food checklist: the everyday options that give you energy, steady blood sugar, and the building blocks your baby needs for growth.
Protein-Rich Pregnancy-Safe Foods
Protein is the main building block of your baby’s body. It helps form muscles, organs, and even the placenta. During pregnancy, your protein needs increase to support both your baby’s rapid growth and your own expanding blood volume.
Many affordable, everyday South African foods fit the bill. Aim for a serving of protein at most meals, and make sure it’s cooked through to reduce the risk of foodborne illness.
Lean meat and chicken: Great sources of iron and vitamin B12. Always cook until there’s no pink inside.
Eggs: Packed with protein and choline, which support your baby’s brain development. Avoid raw or runny yolks.
Fish low in mercury: Options like pilchards, hake, and sardines are safe and rich in omega-3 fats for brain and eye growth.
Plant proteins: Lentils, beans, and tofu are rich in iron and fibre, making them perfect for days when you want a lighter meal.
💡 Tip: Mix it up. Try a pilchard sandwich for lunch and bean curry for dinner, which gives you variety and all-day protein coverage.
“Is fish safe during pregnancy in South Africa?”
Yes, as long as you avoid high-mercury fish like snoek, swordfish, and yellowtail.
Healthy Vegetables to Eat During Pregnancy
Vegetables are pregnancy’s unsung heroes. They’re packed with vitamins, minerals, and fibre that help everything from digestion (and constipation) to cell growth. South African favourites like spinach, morogo, butternut, and gem squash deliver a nutritional punch while adding colour and flavour to your meals.
Aim for at least three to five servings of vegetables a day, mixing cooked and raw options for variety.
Spinach and morogo: Rich in iron, folate, and calcium, all essential for your baby’s growth and your own strength.
Broccoli and green beans: Full of vitamin C and fibre to support digestion and boost iron absorption.
Butternut and pumpkin: Excellent sources of beta-carotene, which helps your baby’s eyes, skin, and immune system develop.
Before eating, wash all raw vegetables and salads thoroughly under clean running water to remove soil or bacteria that can cause toxoplasmosis or listeria. These two infections can be harmful during pregnancy.
💡 Tip: Lightly steaming or sautéing vegetables helps your body absorb more nutrients and makes them easier on your stomach if you’re struggling with nausea.
“What vegetables are good for pregnancy in South Africa?”
Leafy greens, sweet potato, and colourful veggies give folate, fibre, and antioxidants.
Healthy Carbohydrates for Pregnancy
Carbohydrates are your body’s primary fuel during pregnancy, giving you energy to handle your daily demands and your baby’s constant growth. The key is to choose slow-burning carbs. These release energy gradually and keep your blood sugar stable.
South African staples like pap, samp, oats, brown rice, and whole-wheat bread are all great options. They’re packed with fibre, B vitamins, and essential minerals that support digestion and help prevent constipation.
💡 Tip: Pap and samp are excellent energy boosters, but pair them with iron-rich foods like beans, spinach, or lentils to improve iron absorption and make every meal more balanced.
Healthy Fats During Pregnancy
Healthy fats are an important part of a balanced pregnancy diet. They help your baby’s brain, eyes, and nervous system develop while keeping your hormones and energy levels steady.
Choose fats from natural, unprocessed sources such as avocados, nuts, seeds, and olive oil. These provide monounsaturated fats and omega-3 fatty acids, which play a role in your baby’s brain growth and can even support your mood during pregnancy.
💡 Tip: Add a few slices of avocado to breakfast, drizzle olive oil over veggies, or snack on a small handful of nuts.
Safe Dairy Foods for Pregnancy
Dairy products are a great way to get the calcium and protein your body needs to support your baby’s growing bones, teeth, and muscles, and to protect your own bone health, too.
Stick to pasteurised dairy such as milk, yoghurt, and hard cheeses (like cheddar or gouda). Pasteurisation kills harmful bacteria, such as Listeria, making these foods safe during pregnancy.
Avoid soft cheeses made from unpasteurised milk, such as imported brie, camembert, or blue cheese, unless the label clearly says “pasteurised.” Locally produced feta and amasi are usually safe choices if pasteurised.
💡 Tip: A glass of milk or a cup of yoghurt is an easy calcium top-up, and makes a great bedtime snack if heartburn keeps you awake.
Foods to Avoid During Pregnancy (South African Edition)
While most foods are safe when properly prepared, a few can carry bacteria or chemicals that pose risks to your baby’s health. In pregnancy, your immune system is slightly lowered, which means infections like Listeria and Toxoplasma can affect you more easily and severely.
Avoiding certain raw, undercooked, or unpasteurised foods helps protect both you and your baby, and ensures every meal supports healthy growth and development.
Processed and Raw Meats to Avoid
Certain meats can carry bacteria or parasites, which are rare but more dangerous in pregnancy. These infections can increase the risk of miscarriage, preterm birth, or illness in newborns, so it’s best to be cautious with foods that aren’t fully cooked.
Avoid undercooked or raw meats such as mince, steak with pink centres, and processed products like polony, viennas, and droëwors. These can become contaminated during handling or storage, even when they look and smell fine.
Biltong deserves a special mention. Traditional, moist, or homemade biltong can carry Listeria because it’s made from raw meat that isn’t heated during curing. However, studies in South Africa show that very dry, commercially produced biltong has a lower risk, especially when handled and stored correctly.
If you absolutely can’t resist biltong during pregnancy:
Choose a trusted, commercial brand that’s very dry (not soft or oily).
Store it in the fridge and eat it fresh, not after days in a warm packet.
You can further reduce the risk by briefly heating it until it steams before eating.
‼️ Sounds gross, but I mean in a quiche or on a pizza. You don’t need to put your biltong in the microwave.
The safest option during pregnancy is to avoid raw or cured meats altogether, or speak to our nurse at Mums & Bums if you’re unsure.
💡 Tip: Craving something salty and savoury? Try roasted chickpeas or nuts. They’ll give you crunch and protein, minus the bacteria risk.
“Can I eat biltong during pregnancy?”
It's safer to avoid biltong during pregnancy because it’s made from raw meat and can carry Listeria. Even though it’s air-dried, it’s not cooked.
Unpasteurised Dairy and Soft Cheeses
Soft cheeses are generally made from unpasteurised milk, and they can also carry Listeria. These bacteria can cross the placenta and harm your baby even if you don’t feel sick yourself.
During pregnancy, it’s best to avoid soft cheeses like brie, camembert, and blue cheese unless the label clearly says “pasteurised.” These imported varieties are among the most common culprits in listeriosis outbreaks worldwide.
Luckily, most local supermarket cheeses in South Africa, including feta and amasi, are pasteurised and safe when stored correctly. Hard cheeses such as cheddar, gouda, and parmesan are also fine because the low moisture content makes bacterial growth unlikely.
💡 Tip: If in doubt, check the packaging. If it doesn’t say “pasteurised,” rather skip it.
“Is feta cheese safe during pregnancy in South Africa?”
Yes, if it’s pasteurised, which most major South African brands are.
High-Mercury Fish and Seafood to Avoid
Fish is one of the best foods you can eat in pregnancy. It’s full of protein, omega-3 fats, and minerals that support your baby’s brain and eye development. But not all fish are safe. Some larger species naturally contain higher levels of mercury, a metal that can affect your baby’s developing nervous system.
To stay safe, avoid high-mercury fish such as snoek, swordfish, yellowtail, shark, and tuna steaks. These fish tend to live longer and accumulate more mercury in their tissue. Instead, choose low-mercury, nutrient-rich options like hake, sardines, and pilchards, all of which are affordable and easy to find in South Africa.
💡 Tip: Two servings of safe, cooked fish per week is ideal. Canned pilchards or sardines make an easy, pregnancy-safe lunch that’s both budget-friendly and nutritious.
Caffeine, Alcohol, and Energy Drinks
Pregnancy changes how your body breaks down caffeine and alcohol, which means moderation (or in the case of alcohol, total avoidance) is really important.
Caffeine: Try to keep your intake below 200 mg per day. This means roughly two cups of regular coffee or three cups of black tea. Too much caffeine has been linked to low birth weight and sleep issues later in pregnancy. If you need your warm drink fix, rooibos tea is a caffeine-free South African favourite that’s perfectly safe.
Alcohol: There’s no known safe amount during pregnancy. Even small amounts can affect your baby’s developing brain and growth, so it’s best to skip it entirely. No “just one glass” rule here.
Energy drinks: Avoid them altogether. They often contain very high caffeine levels, sugar, and additives that aren’t recommended for pregnancy.
💡 Tip: If you miss a drink with dinner, try sparkling water with a slice of lemon or cranberry juice, same sparkle, no risk.
“Can I drink rooibos tea while pregnant?”
Yes, it’s caffeine-free and antioxidant-rich.
Spicy or Street Foods
A little spice won’t hurt your baby. In fact, many South African moms continue to enjoy their favourite curries and chakalaka throughout pregnancy. But spicy foods can worsen heartburn, especially as your growing uterus presses on your stomach. If you’re struggling with indigestion, tone down the heat or pair spicy dishes with mild sides like rice or yoghurt.
Street food and takeaways are generally fine if they’re freshly cooked and served hot, but be cautious at roadside stalls or markets where food might sit out for long periods. Always check that meat is well-cooked, sauces haven’t been standing in the sun, and hands or utensils look clean.
💡 Tip: If a smell makes you queasy or a food seems “off,” trust your instincts. Pregnancy heightens your senses for a reason.
Safe Foods During Pregnancy by Trimester
Your body’s needs (and food tolerances) change as your pregnancy progresses. Early on, hormones can make you nauseous or sensitive to smells, while later on in your pregnancy, your growing baby demands more iron, calcium, and energy, and your digestive system slows down to absorb nutrients more efficiently.
That’s why some foods feel “safe” or appealing in one trimester but not in another. Dry toast may save you in the first few weeks, while hearty iron-rich meals become more important toward the end.
First Trimester: Managing Nausea
The first trimester is all about survival mode. Rising hormone levels can trigger nausea, food aversions, and an unpredictable appetite. So it’s less about eating perfectly and more about finding what stays down.
Stick to bland, easy-to-digest foods like dry toast, crackers, plain oats, pap with a bit of milk, banana, apple, or potato. Cold meals and snacks often go down better than hot ones when smells trigger nausea.
Small, frequent meals (every 2 to 3 hours) help prevent nausea from an empty stomach, and hydration is super important. Even a few sips of water or rooibos tea every hour will help.
If you’re battling severe morning sickness or can’t keep fluids down, a Vitamin B IV drip may help. Chat to us at Mums & Bums about safe options during your pregnancy.
Second Trimester: Building Strength
By the second trimester, most moms start feeling human again. Your appetite returns, nausea fades, and energy improves. This is the perfect time to rebuild your nutrient stores and support your baby’s growth.
Your baby’s bones and teeth are forming, so calcium and vitamin D are important. Your iron intake also needs to increase as your blood volume increases, and protein becomes the foundation for new tissue growth.
Aim for balanced meals that combine lean protein, complex carbs, and plenty of colourful vegetables. Great options include:
Brown rice or pap with chicken and spinach
Samp and beans with pumpkin
Whole-wheat toast with eggs and avocado
And don’t forget to stay hydrated. Even mild dehydration can make you feel tired or dizzy.
💡 Tip: If you’re feeling hungrier than usual, that’s normal. Your body’s working hard. Think nutrient-dense, not just more food.
Third Trimester: Energy and Iron Boost
By the third trimester, your baby’s putting on weight quickly, and your body’s working overtime to keep up. You’ll need extra iron, protein, and energy to support your baby’s final growth spurt and to prepare for labour and recovery.
Fatigue, heartburn, and a squished stomach are common now, so stick with smaller meals. Iron-rich foods like red meat, beans, spinach, and morogo help prevent anaemia, while vitamin C-rich fruits (oranges, guavas, bell peppers) boost iron absorption.
Calcium, protein, and omega-3s are still important for your baby’s bones and brain, so include dairy, eggs, and oily fish such as pilchards or sardines a few times a week.
💡 Tip: Many moms find light, cold meals easier at this stage. Think wraps, smoothies, or yoghurt with fruit.
FAQs About What to Eat During Pregnancy in South Africa
What foods should I avoid during pregnancy in South Africa?
Avoid raw or undercooked meat, unpasteurised dairy, and high-mercury fish such as snoek, swordfish, and tuna steaks. Skip soft cheeses like brie or camembert unless pasteurised, and steer clear of polony or cold deli meats unless reheated.
Can I eat biltong when pregnant?
It’s safest to avoid biltong during pregnancy unless it’s a very dry, commercial brand from a trusted source. Moist or homemade biltong can carry Listeria, which may cause infection during pregnancy.
Is feta cheese safe during pregnancy?
Yes, feta sold in South African supermarkets is usually pasteurised and safe to eat. Just double-check the label for the word “pasteurised.”
Can I drink rooibos tea while pregnant?
Absolutely. Rooibos tea is caffeine-free, soothing, and rich in antioxidants, making it one of the best local drinks during pregnancy.
What are the safest fish to eat during pregnancy in South Africa?
Choose low-mercury options like hake, sardines, and pilchards. Limit large fish such as snoek, yellowtail, and tuna steaks, which may contain higher levels of mercury.
What are the best South African foods to eat while pregnant?
Nutritious local staples include pap, spinach, morogo, beans, lentils, eggs, chicken, amasi, pilchards, and seasonal fruit like guavas and oranges. These foods naturally provide protein, iron, calcium, and vitamins.
Can spicy food harm my baby during pregnancy?
No, spicy food won’t harm your baby. It may just worsen heartburn or indigestion, especially later in pregnancy. Adjust the heat level if it makes you uncomfortable.
Can I eat sushi while pregnant in South Africa?
Yes, if it’s cooked or vegetarian. Avoid raw fish sushi, even from reputable restaurants, as bacteria and parasites can survive in uncooked seafood.
Can I eat polony, viennas, or cold meats while pregnant?
Only if they’re reheated until steaming hot can cold deli meats can carry Listeria, even when refrigerated.
Are traditional South African dishes safe during pregnancy?
Yes, most traditional foods are perfectly safe as long as meat and eggs are fully cooked and dairy is pasteurised. Just follow basic food hygiene and avoid anything raw.
Local Foods, Local Wisdom
Pregnancy is a time of change and endless questions, especially about what’s safe to eat. Luckily, you don’t need imported superfoods or fancy meal plans to grow a healthy baby. The foods you already love can give you everything you both need when eaten safely.
Trust your body, listen to your instincts, and keep things simple: fresh, cooked, balanced, and local. You’re already doing an incredible job nurturing life, one meal at a time.
✨ Next Steps for a Healthy Pregnancy:
🍼 Book your Antenatal Class, which can help you feel confident and prepared for birth and baby care.
💧 Explore IV Vitamin Drips for Pregnancy Fatigue and Nausea. These offer safe hydration and nutrient support when food alone isn’t enough.
🗓️ Ready to book your next visit? Book Online, it only takes a minute.
❓Have questions about your diet or pregnancy care? Contact our Baby & Family Clinic in Centurion. We’re here to help you every step of the way.
🔙 Return to the Mums & Bums Blog Page for more trusted guides.
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