Mozzarella during pregnancy

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

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

Can You Eat Mozzarella in Pregnancy? Isn’t It a Soft Cheese?

If you’re a cheese lover, the recommendation to avoid certain soft cheeses during pregnancy may feel downright demoralizing. No mold-ripened Roquefort, no fresh Camembert, no imported gorgonzola? What’s a cheese-ophile to do?

With some soft cheeses a no-go for 9 months, you may wonder if you can drown your sorrows in some stretchy mozzarella — only to hear buzz that fresh mozz might also be unsafe in pregnancy.

Fortunately, there’s good news about your favorite pizza cheese. As long as it’s made from pasteurized milk, mozzarella (even the softer fresh variety) is almost universally safe for you to eat while pregnant.

Keep reading for the lowdown on including it in your diet during pregnancy.

Remember your science lesson about pasteurization from way back when? Pasteurization is a process of heating foods — dairy products in particular — to temperatures high enough to kill pathogens.

Because pasteurization virtually eliminates harmful bacteria, mozzarella made from pasteurized milk is fine to consume during pregnancy, both cooked and in its fresh, uncooked form.

Read food labels carefully to be sure any mozzarella you purchase is made with pasteurized milk. Or, if dining out, don’t be afraid to ask questions about the origins of the cheese in your pasta or salad.

If it’s been pasteurized, you’re good to dig in.

Choosing pasteurized mozzarella is critical because the risks of eating soft cheese in pregnancy come down to one offending bacteria in particular: listeria. When unpasteurized or raw milk is used to make soft cheeses, listeria has more opportunity to grow and potentially cause infection.

According to the Centers for Disease Control and Prevention (CDC), listeriosis (the bacterial infection caused by listeria) is especially serious in pregnancy.

When you’re pregnant, you’re 10 times more likely than other people to get a listeria infection, and the infection can spread to babies in utero. Serious complications can result, including miscarriage, stillbirth, preterm labor, and even death in newborns.

Beyond concerns of pasteurization, use your senses to assess the safety of any questionable cheese (you know, the hunk that’s been sitting in your fridge for ages).

If the mozzarella has a foul odor or any visible mold, don’t eat it. Especially during pregnancy, it’s smart to follow the old food spoilage adage: When in doubt, throw it out.

Believe it or not, the list of soft cheese to avoid during pregnancy is actually pretty short.

As long as cheese isn’t mold-ripened and is made with pasteurized milk, you’re in the clear to enjoy tons of delicious cheeses, including the following:

feta
ricotta and cottage cheese
cream cheese
paneer
havarti
halloumi
Parmesan
pecorino
Romano
cheddar
Swiss

We don’t typically think of cheese as a health food, but mozzarella actually provides a number of nutritional benefits.

For one thing, its star nutrient, calcium, is a key player in bone health. Your body also funnels calcium to your unborn baby, helping them grow bones and teeth.

It’s recommended that if you’re over the age of 18, you should consume 1,000 milligrams (mg) of calcium per day during pregnancy.

Teens who are pregnant need 1,300 mg per day. With 200 mg per 1-ounce serving, mozzarella can provide a substantial chunk of this mineral.

Mozzarella also shines in its high protein content of 7 grams (g) per 1-ounce serving.

While the current recommended dietary allowance for protein is just 0.8 g per kilogram (kg) body weight (0.35 grams per pound or g/lb), you need more protein when pregnant.

Researchers suggest about 1.2 g of protein per 1 kg body weight (0.54 g/lb) during early pregnancy and about 1.5 g/kg (0.68 g/lb) during the later stages of pregnancy.

A serving of mozz will contribute to protein’s many functions during pregnancy, including creating breast and uterine tissue, increasing your blood supply, and promoting the growth of your baby’s brain.

As cheeses go, mozzarella is a relatively low-sodium option, with approximately 7 percent of your daily value per ounce. If you’re on a low-sodium diet due to preeclampsia or other concerns, a bit of the stretchy stuff can be a smart choice for satisfying that cheese craving.

Meanwhile, as a nutrient-dense food, mozzarella is an easy go-to for fulfilling your extra calorie allotment during the second and third trimesters of pregnancy.

And as that stick of string cheese fuels your own healthy weight gain, it might help your baby’s, too.

Studies from 2012 and 2019 showed a positive association between milk and dairy consumption during pregnancy and greater infant birth weight and length.

Like all full-fat dairy, cheese does have more than its fair share of saturated fat.

Whole milk mozzarella contains 4 g of saturated fat per ounce (about 20 percent of the daily value), and even part-skim mozzarella contains 3 g (16 percent of the daily value) per 1-oz serving.

Since saturated fat has been associated with health issues like heart disease and weight gain, you may have concerns about this cheese’s healthfulness. But keep in mind that you need healthy fat sources like cheese during pregnancy.

And intriguingly, some studies have indicated that not all saturated fat is created equal. Recent research indicates that whole foods like cheese may have protective health effects, despite their saturated fat content.

One 3-week study found that full-fat dairy foods didn’t adversely affect blood cholesterol, glucose, or insulin levels. (Note that this study was funded by the Danish Dairy Research Foundation.)

Another study even showed that eating more cheese led to reduced risk of cardiovascular disease.

As always, talk to your doctor if you have concerns about your diet during pregnancy.

Adding a bit of mozzarella to your pregnancy diet is simple! Try these healthy, low-prep snacks:

Pair mozzarella slices with a handful of whole wheat crackers or a piece of fresh fruit.
Make a caprese salad by drizzling balsamic vinegar over sliced mozzarella, tomatoes, and basil leaves.
Spread marinara sauce on a whole wheat English muffin half. Sprinkle with shredded mozzarella and bake at 400 degrees for 8–10 minutes — you have yourself an easy pizza!

With all the foods off the menu during pregnancy, isn’t it nice to know you can still enjoy the gooey stretch and salty flavor of mozzarella?

Opt for cheese made with pasteurized milk and you’re in the clear to enjoy this savory favorite in pizza, pasta, and cheesy dips.

What kind of cheese can you eat during pregnancy?

Mozzarella, brie, goat cheese, mascarpone. Sometimes cheeses are a tasty and healthy substitute for pickles during pregnancy. But how useful?

Experts advise against cheese made from raw milk, as it may contain listeria monocytogenes, which is dangerous for the baby. In the worst case, infection leads to premature birth, miscarriage, or intrauterine death before birth. Fortunately, this doesn't happen often. nine0003

Why is cheese good for pregnancy?

Cheese is rich in calcium, vitamins B12 and D. Calcium is necessary for the formation of the child's bone mass. Vitamin D ensures proper absorption of calcium. Most types of cheese contain 25% of the daily value of calcium for a serving of 200 grams.

Which cheese is forbidden during pregnancy: raw milk cheese

As a rule, such cheeses are not found on store shelves, but if there is any doubt about the origin of the product, consult the seller. Be wary of softer varieties such as Brie, Roquefort and Camembert, as well as blue cheeses. nine0003

When you can't refuse cheese made from raw milk, consumption after heat treatment is acceptable, bacteria die when heated from 85 degrees Celsius.

Did you accidentally eat this cheese? The chance of being infected with the Listeria bacterium is very small. The first signs of infection are similar to the manifestations of the flu, consult a doctor to confirm the diagnosis and receive timely treatment.

Which cheese to choose during pregnancy: pasteurized

Pasteurized milk undergoes a rapid heat treatment at the factory, this is enough to deprive the product of all harmful bacteria. Thus, during pregnancy, you can eat mature hard cheeses, such as parmesan, cheddar, dutch. Other cheeses safe during pregnancy:

Pasteurized soft cheeses: camembert, brie, cream brie, mozzarella.
All pasteurized blue cheeses.
Goat cheese. Listeria is rarely found in goat cheese, probably due to a certain substance in the composition. Hard goat cheese is safer than soft goat cheese. Reheating goat cheese in the oven certainly makes it safe. nine0024

If the cheese is made from raw milk, this must be stated on the packaging.

Mozzarella during pregnancy

Mozzarella is officially a raw milk cheese. Therefore, many women wonder if it is possible to eat it during pregnancy. Usually supermarket mozzarella is safe.

This cheese is warm enough that there is no risk of listeria infection. Please check the packaging before purchasing. If the product is pasteurized, it can be eaten as usual. nine0003

Would you like a mozzarella salad? Specify what milk it is based on: pasteurized or cheese. If it is a heated form, such as for pizza, you can eat it without worry.

Is it possible to eat goat cheese

There are different types of goat cheese: hard and soft. The solid version is made from pasteurized milk. Soft goat cheese is not always safe during pregnancy as it contains raw milk where bacteria can breed.

Cheese fondue during pregnancy

Would you like a delicious cheese fondue? It's possible. The cheese is heated, which kills the bacteria. Just in case, go to a cheese shop and indicate that you are pregnant, the sellers will make sure that the grated cheese is safe for you. Remember the dangers of alcohol, which should not be on your menu.

Hard cheeses

For reference, 95 percent of all hard cheeses - whether made from pasteurized milk or not - can be considered safe to eat during pregnancy. According to nutrition experts, hard cheeses don't contain as much water as soft cheeses, making it harder for bacteria to survive. The following hard cheeses are safe to eat:

Parmesan cheeses
Pecorino, but hard kind
Gruyere
Cheddar
Gouda Cheese
Emmental
Edam
Dutch Farm Cheese
Manchego.

All soft pasteurized cheeses

Below is a list of soft cheeses made from pasteurized milk.

feta
Cream cheese
Ricotta
Soft cheese
Specially prepared cheese spread. nine0024

Cheesecake while pregnant

Can I eat cheesecake while pregnant? Cheesecake is usually made with monchou or cream cheese. This cheese is pasteurized and can be eaten as usual, but be aware of the amount of sugar so as not to harm your health.