Eating cottage cheese while pregnant

Eating well in pregnancy | Ready Steady Baby!

Eating a diet of different groups of foods is the best way for you to stay healthy, and help your baby grow and develop.

Importance of eating well in pregnancy

Having a good diet and being active will:

increase your chances of becoming pregnant
improve the likelihood of having a healthy baby
reduce the risk of complications
make your recovery and healing easier after the birth

What eating well means

Eating well means:

eating more healthy foods containing folic acid, iron and iodine
limiting intake of high fat and high sugar foods
taking vitamin supplements containing vitamin D
drinking lots of fluids but only small amounts of caffeine
not drinking alcohol at all
taking care how you prepare and store food

How to eat a healthy balanced diet

Best start foods

As well as your free vitamins, you could be eligible for a Best Start Foods payment card to help you buy some food basics, including milk and fruit and vegetables.

More about Best Start Foods

Dieting

Dieting to lose weight in pregnancy isn't recommended, even if you're overweight to begin with.

Some weight gain in pregnancy is normal and includes the weight of your baby, the placenta and amniotic fluid.

Cravings

Some foods taste different as your sense of taste can change when you’re pregnant. This is caused by hormonal changes in your body.

You might find you can’t eat foods you used to enjoy or crave them if they start to taste better. If you're craving high-fat or high-sugar foods, try to limit them and eat regular balanced meals and healthy snacks instead.

Food to avoid

To reduce the chance of harming yourself or your baby, you should avoid certain foods.

Some dairy

You should avoid eating:

unpasteurised semi-hard and soft cheeses (unless cooked until steaming hot)
all mould-ripened soft cheeses with a white coating on the outside, such as brie, camembert and chèvre (unless cooked until steaming hot)
soft blue cheeses such as Danish Blue, Gorgonzola and Roquefort (unless cooked until steaming hot)
any unpasteurised cow’s, goat’s or sheep’s milk or cream

Liver and pâté

Liver and liver products such as pâté or liver sausage can have large amounts of vitamin A. This can be harmful for your baby. All types of pâté, including vegetable versions, can have listeria in them. It’s best to avoid them.

Some fish

Do not eat swordfish, marlin, shark or raw shellfish.

Do not eat smoked fish products, including smoked salmon and smoked trout, unless thoroughly cooked as they can present a risk of Listeria. This includes in sushi.

Some meats

You should not eat game meat, such as hare, partridge or pheasant due to the presence of lead. You should also not eat raw or rare meat as this can cause food poisoning.

Always make sure any meat you eat is well cooked and steaming hot all the way through. You should not be able to see any pink meat and the juices should run clear.

Too much oily fish or tuna

Try not to have more than two portions of oily fish a week. Oily fish includes mackerel, sardines and trout.

Tuna is not classed as an oily fish, but do not eat more than two tuna steaks (about 140g cooked or 170g when raw) or four medium-size cans of tuna (about 140g when drained) per week.

Sprouted seeds

These need to be cooked well until they are hot throughout to make sure they do not make you ill.

Unwashed fruit and vegetables

Be careful with fruits, vegetables and salads as they can have soil on them, which can make you unwell. Make sure to thoroughly wash all fruits, vegetables and salad ingredients.

Safe foods

During pregnancy it's safe to eat:

cooked fish
sushi, but only if the fish has been cooked thoroughly
seafood/shellfish as long as it has been cooked, for example mussels, lobster, crab, oysters, scallops, clams and cold, pre-cooked prawns
Peanuts and other nuts (unless you're allergic) - eating nuts when pregnant will not affect whether or not your baby has a peanut allergy
spicy food - there's no reason to avoid spicy foods
honey - it's ok for you to eat honey, but you should not give it to your baby until they're over a year old

Dairy foods

You're safe to eat some milk and dairy foods, including:

All hard cheeses, such as cheddar, Parmesan or Gruyere
Pasteurised semi-hard and soft cheeses, such as cottage cheese, mozzarella, feta, paneer, ricotta, halloumi, cream cheese, cheese spreads, or goat's cheese without a white coating on the outside (rind)
Any cheese that has been thoroughly cooked until steaming hot
Pasteurised milk and yoghurt

Pasteurised cream and ice cream are safe, but are not considered 'dairy' by The Eatwell Guide and have high sugar and fat content.

Eggs

You can eat runny or even raw eggs as long as they are pasteurised, or have the British Lion Code mark on them, or are Laid in Britain (LIB) eggs.

Foods made with these eggs are also safe to eat. This includes:

mayonnaise
ice cream
salad dressing
mousse

Make sure that duck, goose and quail eggs are thoroughly cooked.

If you’re eating out and not sure if they use British Lion Code or Laid in Britain eggs, ask the staff to find out for you.

Healthy drinks

Aim to have 6 to 8 200ml glasses of water or other fluids every day, and:

try different kinds of drinks, such as sugar-free squash, decaf tea and coffee, fizzy water, fruit juice or smoothies
limit fruit juice or smoothies to 150 ml per day with meals to help to prevent damage to your teeth

Decaffeinated coffee and tea are safe to drink during pregnancy.

Do not drink alcohol during pregnancy.

Water

Drink plenty of water when you’re pregnant to keep hydrated and stop you getting constipated, especially in your last 3 months.

You should boil water before you drink it if you get your drinking water from a private supply, such as a well, borehole or spring. The quality of water from private supplies can vary a lot and when it’s poor it can cause health problems.

Herbal drinks

During pregnancy you should:

have no more than 4 cups of herbal or green tea a day as there isn't enough evidence about their effect on developing babies
avoid teas that contain ginseng or echinacea as doctors aren’t sure what effects they might have when you’re pregnant or breastfeeding

Talk to your midwife if you’re unsure about using any herbal products.

Caffeine

Caffeine's found naturally in chocolate, coffee and tea (including green tea). It’s also added to some:

soft drinks
energy drinks
cold and flu remedies

Having too much caffeine when you’re pregnant can:

increase your risk of miscarriage
affect how your baby grows
cause your baby to be small and underweight - this can lead to health problems later in life

If you have too much caffeine, your baby can start to withdraw from it when they're born. This makes them irritable.

How much caffeine's safe?

While you’re pregnant it’s important to have no more than 200mg of caffeine a day.

Food or drink	Amount of caffeine (mg)
Mug of instant coffee	100 mg
Mug of filter coffee	140 mg
Mug of tea	75 mg
330 ml can of cola	40 mg
250 ml can of energy drink	80 mg (larger cans may have up to 160 mg)
50 g bar of plain chocolate	less than 25 mg
50 g bar of milk chocolate	less than 10 mg

Further information, other languages and alternative formats

Translations and alternative formats of this information are available from Public Health Scotland.

Can You Eat Cottage Cheese When Pregnant? Is It Safe?

Last Updated on November 12, 2021

Cottage cheese has some benefits when eaten as a pregnancy-friendly food.

You can eat this cheese on its own or as part of a spread, and we’ll look at those and other options here.

Eating cottage cheese when pregnant is safe as long as it has been pasteurized. You can also cook it in various dishes to enjoy a cheesy flavor as well as enjoy its nutritional benefits.

There are some types of this cheese that are healthier than others, and we’ll run through those in this article, too.

Covered in this Article:

Is Cottage Cheese Safe During Pregnancy?

Cottage cheese is safe to eat during pregnancy as long as it has been pasteurized (Source: NHS). Most commercial cottage cheeses are safe, as these either pasteurize the cheese or use pasteurized milk.

This cheese that isn’t pasteurized, or that is made with raw milk, shouldn’t be eaten when you’re pregnant as the risk of listeria contamination is greatly increased (source: FoodSafetyNews).

Storage is really important to prevent contamination AFTER you’ve opened the tub of it, too.

It is usually eaten cold, which is fine as long as you are eating it fairly soon after taking it out of the refrigerator.

You can also eat it cooked: it can be used in pasta sauces, quiches, savory pancakes, and bread, to name just a few ideas.

When cooked, it tends to melt and disappear into whatever you are cooking, giving your food a creamy or moist texture with its subtle flavor.

Can I Eat Cultured Cottage Cheese When Pregnant?

Technically speaking, all cottage cheese is ‘cultured’.

You may find some store brands that advertise their cottage cheese as ‘cultured’ with ‘added probiotics’, but all of them have had cultured milk or cream added to the curds, and all are safe to eat when pasteurized.

The only safety consideration you might want to take into account is whether the cheese has come from a homemade culture – in which case you might want to be careful.

Some people successfully make homemade cottage cheese with cultured buttermilk (the traditional recipe) and other kinds of milk.

If these milks are store-bought, they will be pasteurized, but these homemade fermented foods carry a greater risk of becoming contaminated with harmful bacteria growing at the same time as the healthy bacteria (Source: ISA).

If you want to make your own homemade cottage cheese, you need to be very careful with temperature and time controls as well as cleanliness and the sterilization of equipment.

If you don’t have experience in fermenting foods at home, you would be better off to wait to experiment until after your pregnancy.

Is Cottage Cheese Pasteurized?

In most instances, cottage cheese is pasteurized if it’s been factory-made. This is the type you’ll most commonly see sold in supermarkets or other stores.

It is made by adding an acid to pasteurized milk. The acid separates the milk solids from the whey when the cheese is pressed, leaving the curds behind. The curds are then cooked more to remove even more whey.

Unlike other cheeses, it is not aged. The grains of curd are usually mixed with a type of ‘dressing’, which in most cases is pasteurized cream.

Most types of cheese – including cottage cheese – are pasteurized in the US and many other countries.

Milk that has not been through the heat treatment process that is a part of pasteurization can contain e.coli, listeria bacteria, campylobacter, or salmonella bacteria listeria (Source: CDC). The FDA has therefore prohibited the sale of raw milk in the US.

Just be aware that US farmer’s markets may sell homemade cheeses that could be made from raw unpasteurized milk, so check the label or ask the supplier before buying.

Similarly, you’ll find that cheeses in Australia and in the UK are made with pasteurized milk for the same preventative reasons.

The most likely source of unpasteurized cheeses is in some European countries, and in particular, in France.

Soft cheeses in France are not likely to have been made with pasteurized milk, so again, you’re better off checking the label or with the seller directly.

Milk products such as cheese, cream, and other dairy foods in European countries do not usually meet FDA requirements for milk safety (Source: CANR).

Pasteurized Cottage Cheese Brands That Are Pregnancy-Safe

Here is a list of some of the healthiest pasteurized cottage cheese brands that you can find in your local supermarket:

Nancy’s Organic Whole Milk Cottage Cheese

Good Culture Low-Fat Cottage Cheese

365 Organic Cottage Cheese 4 Percent Milkfat

Daisy Cottage Cheese 4 Percent Milkfat

Wegmans Organic 2 Percent Cottage Cheese

The above brands contain fewer additives than some other popular brands.

They also tend to contain less sodium on average – other brands can contain as much as 450 mg of sodium per ½ cup serving.

You want to aim for brands with the least amount of sodium and additives possible as part of a healthy pregnancy diet.

The Benefits of Cottage Cheese During Pregnancy

According to the USDA, there are three types of cottage cheese: regular, low-fat or reduced-fat, and nonfat (also called ‘dry curd’), so the benefits can depend on which you choose.

Where possible, it’s good to opt for lower sodium and lower fat options when you’re pregnant, or eat the full-fat versions in moderation.

You can also buy whipped, sodium-free, and lactose-free cottage cheese.

There are many flavors, too, such as pineapple – but check the labels of these types of cottage cheese to avoid consuming too much sugar.

Some added ingredients, such as smoked salmon, might not be suitable for pregnant women, so if there’s anything else added to it, it’s best to cross-check the ingredients.

Regular cottage cheese must have a minimum of 4 percent milk fat (Source: USDA), with a ½ cup serving containing around 100 to 120 calories, of which 40 to 50 are from fat.

The amount of fat in it is quite low. The fat content per ½ cup is about 5g, or 8 percent of the RDA of total fat.

The same serving of it has 12.6 grams of protein, which is 25% of the RDA for an average adult (Source: MyFoodData).

It is also relatively low in carbohydrates, with 3.8 grams per serving, and is particularly rich in phosphorus and calcium.

Calcium plays various roles in the development of the fetus, including tissue construction and cell signaling as well as the development of bones (Source: JCDR).

Phosphorus is important for tissue and cell repair, muscle contractions, and kidney function, among other things. Phosphorus also works together with calcium to build strong bones (Source: MerrionFetalHealth).

Other types of cottage cheese can have reduced fat, so anywhere from 0.5 to 2 percent milkfat.

All types of cottage cheese are good sources of dietary protein and fat, and as such are filling foods that provide satiety for longer.

This makes it a great option during pregnancy when you feel like snacking, but want something filling AND healthy. Some ideas are given below!

Cottage Cheese Snack Ideas for Pregnancy

Cottage cheese can be used in many ways as a healthy pregnancy snack. Here are some quick healthy snack ideas:

As a dip. Mix cottage cheese with diced tomato and cucumber for a delicious dip. Or use less cheese and it becomes a cottage cheese salad!

On toast or crackers, or in sandwiches as a low-fat replacement for mayonnaise.

With slices of fresh fruits, or mixed in with yogurt.

As a protein-rich, low-fat salad topping. A scoop of cottage cheese over a salad with croutons on top is deliciously filling and good for you.

Overall, not only is pasteurized cottage cheese safe to eat in pregnancy, but it has many nutritional benefits, and you can enjoy it in lots of different ways.

Want to enjoy cheese safely when pregnant? You may also like:

The ultimate guide to which cheeses are safe during pregnancy
Whether it’s good to eat parmesan or gouda
What you need to know about ricotta, mozzarella, and burrata

This article has been reviewed and approved for publication in line with our editorial policy.

Nutrition for pregnant women

For a favorable course and a normal outcome of pregnancy, a rational nutrition of a pregnant woman is necessary. The body of a pregnant woman requires the consumption of more nutrients that are needed first of all by the unborn child. The energy intake should correspond to the energy expenditure of the body of a pregnant woman. Excessive nutrition of a pregnant woman leads to excess body weight of the woman herself and changes in the metabolism and functions of the endocrine glands of the fetus, which disrupts the harmonious development of all organs of its body systems. Insufficient and malnutrition of women during pregnancy, deficiency in the diet of amino acids, vitamins, polyunsaturated fatty acids, minerals negatively affects the body of a woman and fetus and can lead to metabolic disorders, provoke miscarriage, impaired intrauterine development of the fetus, and also to the development of a tendency child to diseases. One of the indicators of rational nutrition of pregnant women is the increase in their body weight, which is normally 8-10 kg during pregnancy. nine0003

In the first half of pregnancy, it is important that the pregnant woman receives complete proteins, fats, carbohydrates, vitamins, minerals and trace elements in optimal physiological amounts. The daily diet should contain an average of 110 g of protein, 75 g of fat and 350 g of carbohydrates with a total energy value of 2400-2700 kcal. This ratio fully covers the needs of the body of the pregnant woman and ensures the normal functioning of the digestive system. In the first half of pregnancy, 4 meals a day are optimal. The first breakfast should contain about 30% of the energy value of the daily diet, the second breakfast - 15%, lunch - 40%, dinner - 10%, at 21 o'clock a glass of kefir - 5%. If you feel the need for certain foods, it is allowed to use small amounts of herring, sauerkraut, pickles. Strong alcoholic drinks and cigarettes must be excluded from the diet from the very beginning of pregnancy. It is not recommended to use mustard, pepper, horseradish, vinegar. nine0003

In the second half of pregnancy, 5-6 meals a day are recommended. A woman should receive (approximately): wheat bread - 100-150 g, rye - 150-200 g, meat or fish - 200 g, butter - 40 g, vegetable oil - 30 g, 1 egg, milk - 500 g, cottage cheese - 150 g, kefir - 200 g, sour cream - 30 g, flour products (cookies, buns, etc.) - 100 g, pasta - 60 g, cereals - 50 g, potatoes - 400 g, cabbage -100 g, onions - 35 g, carrots - 100 g, tomatoes - 200 g, as well as tea, coffee, cocoa. In the second half of pregnancy, the amount of protein in the diet should already be 120 g, fat 85 g, carbohydrates 400 g, with a total energy value of the daily diet of 2800-3000 kcal. The calorie content of food must be reduced. It is not recommended to use extractive substances (meat, mushroom broths and gravies), smoked meats and canned food. The diet should include vegetable, milk and fruit soups, cottage cheese, sour cream, mild cheese. The body of a pregnant woman needs additional high-grade proteins, which should account for 50% of the daily diet, of which about 25% - due to meat (120-200 g) or fish (150-250 g), 20% - due to milk ( 500 g) and up to 5% - due to eggs (1 pc.). Milk, curdled milk, kefir, low-fat cottage cheese, mild cheese, boiled low-fat meat, fish contain complete, easily digestible proteins, essential amino acids, which are in optimal proportions. The diet of pregnant women in this period should include 75-85 g of fat per day, of which 15-30 g of vegetable (sunflower, corn, olive) oils containing unsaturated fatty acids and vitamin E; from animal fats, butter and ghee of the highest grade are recommended. A pregnant woman should receive 350-400 g of carbohydrates per day due to vegetables, fruits, berries and foods rich in vegetable fiber - wholemeal bread, which increase intestinal motility and are one of the means of combating constipation. Do not forget about juices (apple, plum, tomato), dried fruit compotes and berry jelly. Starting from the second half of pregnancy, a woman should limit the consumption of confectionery, jams, sweets, as they contribute to an increase in the body weight of the pregnant woman and the fetus. The amount of sugar should not exceed 40-50 g per day. It can be replaced with bee honey (at the rate of 1.25 g of honey instead of 1 g of sugar). nine0003

For a favorable course of pregnancy, preparation of a woman's body for childbirth, normal development of the fetus and newborn, the need for vitamins increases by almost 1.5 - 2 times.

Vitamin A contributes to the development of the placenta, its daily requirement is 2.5 mg. Vitamins B1 and B2 strengthen muscle fibers, the daily requirement for vitamin B1 is 3-5 mg, B2 - 3 mg. Vitamin C (ascorbic acid) strengthens the immune system of the body, the daily requirement for it is 100-200 mg. With a lack of vitamin D, the fetus develops bones incorrectly, defects in the laying of teeth form, and the pregnant woman herself may develop anemia. The daily requirement for it is 500 m.u. Lack of vitamin PP (nicotinic acid) is fraught with abnormalities in the development of the fetus, termination of pregnancy and premature birth, the daily requirement is 15-20 mg. Vitamin E favors the growth of the uterus of a pregnant woman and the intrauterine development of the fetus, the daily requirement is 15-20 mg. Eating foods of plant origin (buckwheat and barley, legumes, potatoes, tomatoes, fruits, berries) and animal origin (liver, meat, eggs, cottage cheese, milk, butter) provides the basic need of a pregnant woman for vitamins. In the winter and early spring months, multivitamin pills should be taken. nine0003

Diversity of the diet ensures the intake of mineral salts into the body of a pregnant woman, the need for which increases in the second half of pregnancy.

Often, at the beginning of pregnancy, women feel the need to eat chalk, etc., which indicates an insufficient supply of calcium salts to the body and requires the appointment of vitamins (mainly vitamin D), calcium, iron and phosphorus. The daily intake of calcium in a pregnant woman is 1500-2000 mg (while the usual norm for an adult is 800 mg per day). Complete sources of calcium are milk and dairy products. 100 ml of milk provides 128 mg of calcium to the diet. Cheeses surpass all other food products in calcium content (up to 1000 mg per 100 g). The daily requirement of a pregnant woman for liquid is about 2-2.5 liters. a significant part of this amount is contained in the consumed products. It is usually necessary to consume 1-1.2 liters of free liquid (water, tea, milk, kissels, compotes, first courses). In the last weeks of pregnancy, especially with a tendency to edema, the amount of free fluid in the daily diet is limited to 4 glasses (including tea, milk, compotes, fruit juices, soups). nine0003

Breastfeeding should be taken even more seriously than during pregnancy. The mother should receive high-calorie food (3000 kcal), consisting of foods containing 115 g of proteins (of which 75 are animals), 75 g of fat, 410 g of carbohydrates.

A nursing woman should receive daily:

1.3 liters of milk, 30 g of cheese, 1 egg, 5 g of butter;
130 g of meat and meat products, 30 g of fish;
250 g bread, 40 g bakery products, 40 g cereals, 350 g potatoes, legumes; nine0022
250 g fresh and 50 g canned vegetables, 250 g fruit and 50 g compotes;
fats, especially vegetable and butter.

To prevent obesity, it is necessary to limit the consumption of animal fats and carbohydrates: sugar, bread and starchy foods.

A pregnant woman should not overeat, but the food should be biologically valuable and easily digestible.

Is it possible to eat cottage cheese during pregnancy

For the period of pregnancy, a woman should select the menu with particular care. The diet should be as balanced and nutritious as possible, since the health of both mother and fetus depends on this factor.

When compiling a menu, a pregnant woman can include in it not only carbohydrates and fats, but also proteins of animal origin. Therefore, cottage cheese is considered one of the necessary foods during pregnancy, which in its composition has a large amount of calcium, which is necessary for the normal development of the baby. nine0003

The growth of the fetus primarily depends on good nutrition, which is why it is so important for every woman to consume cottage cheese during pregnancy. He is a supplier of nutritional components for the eyes, teeth, bones and hair of the expectant mother.

Sometimes a doctor advises women who are expecting a baby to spend fasting days. The reason for this is the rapid weight gain. To correct the situation, when a couple of extra pounds have already been gained, a unloading diet on cottage cheese will help.

Once a week or two, you can follow a diet based on this product. The presence of excess weight or edema obliges a woman to go on a diet. In addition, excess weight creates an additional burden on the entire body of a woman. nine0003

The procedure cannot be considered pleasant, as the feeling of hunger may be present in the first half of the day. But, closer to noon, an unusual lightness and inspiration will be felt in the body. Women who are prone to edema will not find them in the evening. You should not be afraid that the baby will not receive the right amount of nutrition, as he will take his part of the nutrition from the mother's body.

It is very useful to do such days on the eve of childbirth. The diet is advisable in the absence of contraindications, which will be reported by the doctor. Therefore, before starting fasting days, it is important to consult a doctor. nine0003

The recipe for the following diet is very mild and can be used by pregnant women. You need to stock up on a kilogram of apples and a pound of fat-free cottage cheese (you can take grainy), which is divided into three parts and eaten for breakfast, lunch, and dinner. Apples can be consumed at the stage of snacking between main meals. We should not forget about clean drinking water, which is drunk without restriction. Coffee is excluded.

How to spend fasting days

To spend fasting days on cottage cheese during pregnancy, you should follow important rules:

Restriction in nutrition is carried out after 28 weeks of pregnancy, during the period when the fetus is almost formed and the lack of nutrients will not affect its health;
Meals are divided into small portions;
Water must be present in the diet;
The day before the diet, visit a doctor to learn about the possible risks;

In specific cases, when a woman has overweight or hypertension, the diet is prescribed for therapeutic purposes. nine0003

Which cottage cheese is better

For many women, the question is, is it possible for pregnant women to have fat cottage cheese?

Doctors agreed that only fat-free cottage cheese brings benefits to the body during this period, which is important to consume in small portions, but daily. This includes granular cottage cheese, which should become one of the main components of the diet.

Ignoring this rule can lead to overweight and additional burden on the digestive tract. The appearance of harmful cholesterol, which will lead to atherosclerosis, is possible. nine0003

When purchasing cottage cheese for pregnant women, it is important to carefully follow the date, which indicates the degree of freshness of the product. Otherwise, poisoning and problems with the digestive tract are possible. It is cottage cheese that you need to buy, and not a curd product that is so common in stores.

The benefits of cottage cheese during pregnancy

The only nutrition of the fetus is considered to be its connection with the mother. That is why it is so important to provide the baby with the necessary nutrition. The benefits of cottage cheese during pregnancy can not be overestimated. This is, first of all, calcium, which is so important for the child's skeletal system. nine0003

When this vitamin is deficient, the baby receives it from the mother's body. Thus, it is subject to disruption of the functions of various organs. For example, teeth become more vulnerable and may decay. To prevent such a situation, the inclusion of cottage cheese in the menu will help.

It also has the ability to improve eyesight and has a positive effect on the hematopoietic system. There is a strengthening of muscle tissue, intestines and stomach.

Due to the presence of methionine and tryptophan in the product, the body is protected from fatty degeneration of the liver. nine0003

Useful qualities of the product will be explained by its rapid digestibility. It is especially useful to use cottage cheese during pregnancy in the early stages, when the fetus is forming, and the need for nutrients increases.

How to replace cottage cheese during pregnancy

In some cases, when a woman has intolerance to cottage cheese or allergic reactions occur, it should be replaced with other products. Calcium is very important for the body, so it must be obtained from other sources. It can be sesame seeds, nuts, hard cheese or almonds. You just need to choose foods that will cause appetite, and replenish the body with useful substances. nine0003

When asked how much cottage cheese to eat during pregnancy, experts advise including no more than 200 gr. in the daily menu. fat free product. In moments when cottage cheese makes you sick, it is replaced with other, no less useful products.