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What cheese can i eat pregnant


Foods to avoid in pregnancy

Most foods and drinks are safe to have during pregnancy. But there are some things you should be careful with or avoid.

Cheese, milk and other dairy

What you can eat

  • pasteurised or unpasteurised hard cheeses, such as cheddar, Gruyere and parmesan
  • pasteurised semi-hard cheeses, such as Edam and Stilton
  • pasteurised soft cheeses, such as cottage cheese, mozzarella, feta, cream cheese, paneer, ricotta, halloumi, goats' cheese without a white coating on the outside (rind) and processed cheese spreads
  • soft or blue cheese (pasteurised or unpasteurised) that has been cooked until steaming hot
  • pasteurised milk, yoghurt, cream and ice cream

What to avoid

  • any other foods made from unpasteurised milk, such as soft ripened goats' cheese
  • pasteurised or unpasteurised mould-ripened soft cheeses with a white coating on the outside, such as Brie, Camembert and chèvre (unless cooked until steaming hot)
  • pasteurised or unpasteurised soft blue cheeses, such as Danish blue, Gorgonzola and Roquefort (unless cooked until steaming hot)
  • unpasteurised cows' milk, goats' milk, sheep's milk or cream

Why

There's a small chance that unpasteurised or soft ripened dairy products may contain Listeria bacteria. This can cause an infection called listeriosis.

Listeriosis can lead to miscarriage or stillbirth, or make your newborn baby very unwell.

Soft cheeses with a white coating on the outside have more moisture. This can make it easier for bacteria to grow.

Cooking cheese until it's steaming hot kills bacteria, reducing the risk of listeriosis.

Meat and poultry

What you can eat

  • meats such as chicken, pork and beef, as long as they're well-cooked with no trace of pink or blood; be especially careful with poultry, pork, sausages and burgers
  • cold, pre-packed meats such as ham and corned beef

What to be careful with

  • cold cured meats, such as salami, pepperoni, chorizo and prosciutto (unless cooked thoroughly)

What to avoid

  • raw or undercooked meat
  • liver and liver products
  • all types of pâté, including vegetarian pâté
  • game meats such as goose, partridge or pheasant

Why

There's a small risk of getting toxoplasmosis if you eat raw and undercooked meat, which can cause miscarriage.

Cured meats are not cooked, so they may have parasites in them that cause toxoplasmosis.

Liver and liver products have lots of vitamin A in them. This can be harmful to an unborn baby.

Game meats may contain lead shot.

Eggs

What you can eat

  • raw, partially cooked and fully cooked British Lion hen eggs (they have a lion stamp on them) and hen eggs produced under the Laid in Britain scheme
  • foods made with raw hen egg, such as mousse and mayonnaise, if made with British Lion eggs or hen eggs produced under the Laid in Britain scheme
  • well cooked eggs (white and yolk) from any hen eggs that are not British Lion eggs or produced under the Laid in Britain scheme
  • well cooked eggs (white and yolk) of all other eggs, including duck, goose or quail

What to avoid

  • raw or partially cooked hen eggs that are not British Lion or produced under the Laid in Britain scheme
  • raw or partially cooked duck, goose or quail eggs

Why

British Lion hen eggs and hen eggs produced under the Laid in Britain scheme are less likely to have salmonella in them.

Salmonella is unlikely to harm your unborn baby, but you could get food poisoning.

You should cook all eggs thoroughly, unless they are British Lion hen eggs or hen eggs produced under the Laid in Britain scheme.

Fish

What you can eat

  • cooked fish and seafood
  • sushi, as long as the fish has been cooked thoroughly
  • cooked shellfish, such as mussels, lobster, crab, prawns, scallops and clams
  • cold pre-cooked prawns

What to be careful with

  • smoked fish, such as smoked salmon and trout
Smoked fish and listeria

Due to a listeria outbreak linked to smoked fish, people at higher risk of serious infection (including people who are pregnant) should only eat smoked fish products that have been thoroughly cooked.

When cooking smoked fish products at home, make sure they are steaming hot all the way through.

Find out more about the listeria outbreak in smoked fish from the Food Standards Agency

What to limit

  • you should eat no more than 2 portions of oily fish a week, such as salmon, trout, mackerel or herring
  • you should eat no more than 2 tuna steaks (about 140g cooked or 170g raw) or 4 medium-size cans of tuna (about 140g when drained) per week

Information:

Tuna does not count as an oily fish

You can have 2 tuna steaks, or 4 medium-size cans of fish, as well as 2 portions of oily fish.

What to avoid

  • swordfish
  • marlin
  • shark
  • raw shellfish

Why

You should limit tuna because it has more mercury in it than other fish. If you eat too much mercury, it can be harmful to your unborn baby.

You should limit oily fish because they can have pollutants such as dioxins and polychlorinated biphenyls in them. If you eat too much of these, they can be harmful to your unborn baby.

You should avoid raw shellfish because they can have harmful bacteria, viruses or toxins in them. These can make you unwell and give you food poisoning.

Other foods and drinks

Caffeine

You can have caffeine, but no more than 200mg per day.

There is:

  • 100mg in a mug of instant coffee
  • 140mg in a mug of filter coffee
  • 75mg in a mug of tea (green tea can have the same amount of caffeine as regular tea)
  • 40mg in a can of cola
  • 80mg in a 250ml can of energy drink
  • less than 25mg in a 50g bar of plain dark chocolate
  • less than 10mg in a 50g bar of plain milk chocolate

Alcohol

Drinking alcohol in pregnancy can lead to long-term harm to your baby.

If you're pregnant or planning to get pregnant, the safest approach is to not drink alcohol at all.

This keeps risks to your baby to a minimum.

Herbal teas

You should drink no more than 4 cups of herbal tea a day.

Liquorice

Liquorice is safe to eat. But you should avoid liquorice root.

Fruits, vegetables and salads

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.

Peanuts

You do not need to avoid eating peanuts when you're pregnant.

Only avoid eating peanuts if you're advised to by a healthcare professional or if you have a nut allergy.

Vitamins

Do not take high-dose multivitamin supplements, or any supplements with vitamin A in them.

Urgent advice: Call 111 if:

  • you feel unwell after eating one of the foods to avoid
  • you have signs of listeriosis or toxoplasmosis infection

Try not to worry if you've eaten one of the foods to avoid.

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Page last reviewed: 16 April 2020
Next review due: 16 April 2023

Foods to avoid when pregnant

Foods to avoid when pregnant | Pregnancy Birth and Baby beginning of content

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There are some foods you should not eat when you're pregnant because they might make you ill or harm your baby. Make sure you know the important facts about which foods you should avoid or take extra care with when you're pregnant. The best foods to eat are freshly cooked or freshly prepared food.

Some types of cheese

Don't eat mould-ripened soft cheese, such as brie, camembert and chevre (a type of goat's cheese) and others with a similar rind. You should also avoid soft blue-veined cheeses such as Danish blue or gorgonzola. These are made with mould and they can contain listeria, a type of bacteria that can harm your unborn baby.

Although infection with listeria (listeriosis) is rare, it is important to take special precautions in pregnancy because even a mild form of the illness in a pregnant woman can lead to miscarriage, stillbirth or severe illness in a newborn baby.

You can eat hard cheeses such as cheddar, parmesan and stilton, even if they're made with unpasteurised milk. Hard cheeses don't contain as much water as soft cheeses so bacteria are less likely to grow in them. Many other types of cheese are okay to eat, but make sure they're made from pasteurised milk. They include cottage cheese, mozzarella, cream cheese, paneer, haloumi, goat's cheese and processed cheeses such as cheese spreads.

Pâté

Avoid all types of pâté, including vegetable pâtés, as they can contain listeria.

Raw or partially cooked eggs

Make sure that eggs are thoroughly cooked until the whites and yolks are solid. This prevents the risk of salmonella food poisoning. Don’t eat foods that contain raw and undercooked eggs, such as homemade mayonnaise. If you wish to have dishes that contain raw or partially cooked eggs, consider using pasteurised liquid egg. Don’t use cracked or dirty eggs.

Raw or undercooked meat

Cook all meat and poultry thoroughly so it is steaming hot and there is no trace of pink or blood. Take particular care with poultry, pork, sausages and minced meat, including burgers.

Don't eat rare meat. Toxoplasmosis is an infection caused by a parasite that can be found in meat, soil, cat faeces and untreated water. If you are pregnant the infection can damage your baby, but it's important to remember that toxoplasmosis in pregnancy is very rare.

If you feel you may have been at risk, discuss it with your doctor, midwife or obstetrician. If you are infected while you're pregnant, treatment for toxoplasmosis is available.

Wash all surfaces and utensils thoroughly after preparing raw meat. It's also important to remember to wash and dry your hands after touching or handling raw meat. This will help to avoid the spread of harmful bugs such as salmonella, campylobacter and E. coli that can cause food poisoning.

Liver products

Don't eat liver or liver products such as liver pâté or liver sausage, as they may contain a lot of vitamin A. Too much vitamin A can harm your baby.

Supplements containing vitamin A

Don't take high-dose multivitamin supplements, fish liver oil supplements or any supplements containing vitamin A.

Some types of fish

Fish contains protein and essential omega-3 fatty acids, so it is recommended in pregnancy.

However, some types of fish have higher levels of mercury, which can affect the baby’s developing nervous system. It’s important to limit your intake of fish with higher levels of mercury. Shark (flake), broadbill, marlin and swordfish should be eaten no more than once a fortnight and don’t eat any other fish during that fortnight. Orange roughy and catfish should be eaten no more than once a week, and no other fish should be eaten during that week.

For more information about mercury in fish, visit Food Standards Australia.

Raw shellfish

Eat cooked rather than raw shellfish as it can contain harmful bacteria and viruses that can cause food poisoning and have a higher risk of listeria contamination.

Pre-packaged salads

Pre-prepared or pre-packaged fruit or vegetable salads, including those from buffets and salad bars have a higher risk of listeria contamination.

Certain fruit and vegetables

Don’t eat rockmelon, due to a risk of listeria, or bean sprouts, due to salmonella.

Sushi

Don’t eat chilled seafood such as raw oysters, sashimi and sushi, smoked ready-to-eat seafood and cooked ready-to-eat prawns, which have a higher risk of listeria contamination.

The safest way to enjoy sushi is to choose the fully cooked or vegetarian varieties, such as those that include:

  • cooked seafood, for example fully cooked eel (unagi) or shrimp (ebi)
  • vegetables, for example cucumber (kappa) maki
  • avocado — for example California roll
  • fully cooked egg

Cold cured meats

Cold cured meats include salami, parma ham, chorizo and pepperoni. In Australia, pregnant women are advised to avoid eating cold cured meats or smoked fish as there is a small risk of these foods harbouring listeria, or the toxoplasma parasite that causes toxoplasmosis. These include:

  • cold meats from delicatessen counters and sandwich bars, and packaged, sliced ready-to-eat meats
  • cold cooked ready-to-eat chicken (whole, portions, or diced)

Unpasteurised milk

If you have milk, drink only pasteurised or UHT (ultra-heat treated) milk (also called long-life milk). If only raw (unpasteurised) milk is available, boil it first. Don’t drink unpasteurised goat’s or sheep’s milk or eat food that is made out of them, such as soft goat’s cheese.

Don't eat soft-serve ice-creams while you're pregnant as they have a higher risk of listeria contamination.

Alcohol

There is no safe level of alcohol that you can have during your pregnancy. Whether you are planning a pregnancy, already pregnant or breastfeeding, not drinking is the safest option as alcohol can harm your unborn baby.

Caffeine

High levels of caffeine can increase the risk of miscarriage, low birth weight and experiencing a difficult birth. Caffeine is naturally found in lots of foods, such as coffee, tea and chocolate, and is added to some soft drinks and energy drinks. Some cold and flu remedies also contain caffeine. Talk to your midwife, doctor or pharmacist before taking these remedies.

You don’t need to cut out caffeine completely, but don’t have more than 200mg a day. The approximate amounts of caffeine found in food and drinks are:

  • 1 cup of instant coffee: 60mg
  • 1 shot of espresso coffee: 100mg
  • 1 cup of plunger coffee: 80mg
  • 1 cup of tea: 30mg
  • 375ml can of cola: 49mg
  • 250ml can of energy drink: 80mg
  • 100g bar of milk chocolate: 20mg

Don’t worry if you occasionally have more than 200mg, the risks are quite small. To cut down on caffeine, try decaffeinated tea and coffee, fruit juice or mineral water instead of regular tea, coffee and cola.

Energy drinks

Energy drinks are not recommended during pregnancy as they may contain high levels of caffeine, and other ingredients not recommended for pregnant women.

Foods with soil on them

Wash fruit, vegetables and salads to remove all traces of soil and visible dirt. Learn more about safe food preparation.

Peanuts and allergies

If you would like to eat peanuts or food containing peanuts (such as peanut butter) during pregnancy, you can choose to do so as part of a healthy balanced diet, unless you are allergic to them or your health professional advises you not to. Exclusion of any particular foods (including foods considered to be highly allergenic) from the maternal diet during pregnancy or breastfeeding is not recommended, as this has not been shown to prevent allergies in your baby.

Check out our handy guide to food and drink during pregnancy (infographic) that you can print off to stick on the fridge or keep in your bag.

Sources:
Australasian Society of Clinical Immunology and Allergy (Infant feeding and allergy prevention), Food Standards Australia New Zealand (Caffeine), Food Standards Australia New Zealand (Mercury in fish), Eat For Health (Healthy eating during your pregnancy), NSW Food Authority (Foods to eat or avoid when pregnant), The Royal Women's Hospital Melbourne (Food safety during pregnancy), Department of Primary Industries (Food safety during pregnancy)

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: August 2020


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Related pages

  • Healthy diet during pregnancy
  • Guide to food and drink during pregnancy
  • Food preparation and safety
  • Food cravings during pregnancy
  • Alcohol and pregnancy
  • Vitamins and supplements during pregnancy

Need more information?

Pregnancy diet: Foods to avoid

Everyone knows that when you're pregnant, you're eating for two. Less obvious, however, is knowing the particular foods pregnant women shouldn't eat in order to avoid infectious, food-borne diseases, as these can cause miscarriage, low birth weight or a higher risk of Mum getting sick.