Which greek yogurt is good for pregnancy?

You’re pregnant, congrats! What a wild, joyful, cosmic, overwhelming, incredible, uncertain, life-altering experience pregnancy and motherhood can be. When you're pregnant, there's enough to think about without wondering about what's safe to eat, yet here we are.

Fact is, whether you’re pregnant or not, essentially all food can pose some kind of risk, from E. coli–tainted leafy greens to accidentally undercooked meat. With this in mind, it’s best to take a balanced approach to risk and benefit when choosing ingredients for pregnancy-safe recipes—maximizing taste, nutrition, and variety.

As the founder of a platform for research-backed, pregnancy-friendly recipes, I know I’m not the only one seeking out an approachable and informative database of delicious—and safe!—recipes for the modern mama-to-be.

Still, it’s especially important to note that cultures around the world differ on what’s taboo for pregnant bodies, with little agreement over definitive outcomes—it’s always best to consult your personal doctor, midwife, or nutritionist with health questions about what’s right for you during your pregnancy and postpartum journey.

Since alcohol may cause birth defects and doesn’t supply any nutritional value, most every professional agrees that alcohol should be avoided during pregnancy. The good news? You’ll have nine months to discover flavor-packed mocktails and nonalcoholic spirits, and they’re only getting more exciting these days.

During pregnancy, your recommended daily water intake is higher than usual to maintain healthy amniotic fluid, support an increase in maternal blood volume, and combat constipation. While it’s important to keep in mind that caffeine is a diuretic, luckily you don’t have to cut it out completely during a pregnancy; it is suggested to limit your intake to 200 milligrams. For reference, an 8-ounce cup of coffee contains 80 to 100 milligrams of caffeine, an 8-ounce cup of green or black tea has 30 to 50 milligrams, an 8-ounce cup of an energy drink can range from 40 to 250 milligrams, and a 12-ounce can of a caffeinated soft drink typically contains 30 to 40 milligrams.

Raw or undercooked meat should be avoided to reduce your risk of potential contamination with coliform bacteria, toxoplasmosis, and salmonella. Easy solution: Invest in a meat thermometer and cook everything to the proper internal temperature—145°F with a 3-minute rest time for beef, pork, veal, and lamb (roasts, steaks, chops, etc.); 160°F for ground meat such as ground beef, ground pork, ground veal, and ground lamb; and 165°F for all poultry.

Deli meat (think: sliced turkey, salami, hot dogs, bologna, and prosciutto, to name a few) may contain listeria, which, among a number of health complications, can cause miscarriage. You have options here: Zap the deli meat into oblivion in the microwave until it's steaming, or if sweaty charcuterie isn’t your thing, simply opt to avoid deli meats completely during pregnancy.

Fish is a fantastic source of protein, omega-3 fatty acids, and iodine for both you and your growing baby. However, there are some suggested parameters:

It’s a good rule of thumb to forgo freshly caught fish in local waters, and rather opt for fish sold by a trusted seafood vendor. Per the FDA, "Some fish caught by family and friends, such as larger carp, catfish, trout, and perch, are more likely to have fish advisories due to mercury or other contaminants. State advisories will tell you how often you can safely eat those fish."

Smoked fish that requires refrigeration, such as lox, nova-style, kippered, or jerky, is considered precarious for those who are pregnant because, like deli meat, it could be contaminated with listeria. However, shelf-stable, tinned smoked fish, such as sardines or Pacific mackerel, is actually considered safe.

Raw shellfish can pose a higher risk of consuming harmful bacteria, parasites, and toxins, so it’s best to save the oyster shooters for post-baby.

It’s recommended to consume two to three servings per week of low-mercury seafood like anchovies, cod, halibut, salmon, scallops, shrimp, snapper, tilapia, and American Pregnancy Association–approved Safe Catch canned tuna. This recommendation applies to when you’re pregnant or breastfeeding—depending on how frequently you normally consume fish, this may mean increasing or limiting your intake to two to three servings per week. An optimal serving size is 4 ounces, so aiming for a total of 8 to 12 ounces per week is the ideal sweet spot.

It’s common to crave sushi and sashimi during pregnancy. According to the American Pregnancy Association, “doctors don’t know exactly why women crave certain tastes, textures or flavor combinations…Most cravings are the body’s attempt to obtain vitamins or minerals that are missing through normal food consumption. It may be changing hormones or the extra work your body does to sustain your baby." Listen to your bodily intuitions—as long as you are enjoying low-mercury, wild-caught, previously flash-frozen raw fish from a reputable Japanese sushi restaurant, you’re in the clear.

Get in the habit of thoroughly rinsing all your fruits and vegetables in cool tap water, including the outer rinds on whole melons and citrus, as well as the peels on carrots and tougher skins on potatoes, to eliminate any unwanted potential dirt, germs, and toxins. Steer clear of sprouts, since they are too delicate to clean completely.

Juice is an excellent, nutrient-dense drink choice—just make sure you opt for pasteurized versus raw. Hot tip: If you are juicing at home, bring your juices to a rolling boil for 1 minute to kill off any potential bacteria. Allow to cool, then drink up. Feel free to throw in a few ice cubes to accelerate the cooling process. Kindly note that putting hot or warm items directly into the fridge or freezer is not good from a food safety standpoint, as it raises the internal temperature of the hardworking machine and all the items inside of it (bacteria loves to grow in a warm environment). Keep this in mind when batch-cooking soups, too, and always allow your liquids to cool before placing them in the fridge or freezer!

Avoid raw milk with its potential pathogens; drink pasteurized milk instead.

Plain pasteurized Greek yogurt is a smart choice for pregnant women. Since it is strained, most of the lactose (the form of carbohydrate in dairy) is removed, and the protein is concentrated. Greek yogurt does not raise your blood sugar level and is therefore gestational-diabetes-friendly. Most yogurt is not strained (unless it's Greek!), so there is additional lactose that can spike blood sugar. Other yogurts often have sneaky sugars, via the naturally occurring sugar in fruit jam, or the addition of refined sugar to many yogurt products. Make sure you read your yogurt labels and look for minimal to no added sugar.

Cheese has some suggested boundaries during pregnancy. Soft unpasteurized cheeses are considered unsafe for two reasons: They are produced with raw milk, and they have a high moisture content (harmful bacterias love a wet environment). Still, if you are hankering for soft cheese, pasteurized cottage cheese, queso fresco, fresh chèvre, mozzarella, ricotta, feta, Brie, Camembert, and blue cheese are all considered safe. Otherwise, hard, dry, aged cheeses such as Parmigiano-Reggiano, English cheddar, and Gruyère are totally in the clear.

Eggs are absolutely amazing (whether you're pregnant or not!)—they are loaded with vitamins and nutrients, they pack a protein punch, plus they may relieve heartburn and even boost energy. If and when possible, Certified Humane, Certified Organic, and pasture-raised (or free-range) eggs are best. Here’s the thing: Both raw eggs and pasteurized eggs can carry salmonella. Cooking eggs simply reduces your exposure to salmonella; this same conundrum exists if you are pregnant or not. So if you source high-quality eggs, chances are you’ll be fine to eat the runny yolk.

Just because you’re pregnant doesn’t mean you have to give up all your favorite foods. Knowing the reasons why certain foods “should” be avoided will give you peace of mind and allow you to weigh your own personal risk factors when choosing what to consume. And don't forget to be kind to yourself: Simultaneously nourishing your changing body and your growing baby is a lot of work and decision making. And in case you need to hear this today: You’re doing a great job, Mama!

Plain pasteurized Greek yogurt is a smart choice for pregnant women. Since it is strained, most of the lactose (the form of carbohydrate in dairy) is removed, and the protein is concentrated. Greek yogurt does not raise your blood sugar level and is therefore gestational-diabetes-friendly.

We've received quite few questions on whether yogurt is safe during pregnancy. So this week we're looking specifically at that issue.

Dairy foods, including yogurt, are encouraged as a healthy choice during pregnancy as they are the most readily available and absorbable source of dietary calcium. In line with dietary guidelines for all adults, pregnant women are encouraged to make the majority of their dairy choices reduced fat.

There is some confusion about the appropriateness of yogurt as a food during pregnancy. Women are advised to avoid certain foods during pregnancy and this includes soft cheeses, soft serve ice-cream as well as unpasteurised dairy foods. These foods may carry the listeria bacteria which can increase the risk of an infection called listeriosis, which may be harmful to the growing foetus.

Pasteurised dairy foods, which include commercial milks and yogurts, are safe during pregnancy as long as you have checked the use-by-date. It’s important to not confuse the “good” probiotic bacteria, known as aBc cultures in Yoghourt, with harmful listeria bacteria. Yogurts like those from, 5AM, Chobani, Jalna Dairy Foods and others are all pasteurised and therefore safe to consume during pregnancy.

Are Dineamic ready meals safe in pregnancy?

Absolutely! When it comes to food while pregnant or breastfeeding, we recommend eating a variety of nutritious foods. Shop now

Nutritional needs are increased during the breastfeeding phase especially in protein, B vitamins, iodine, and calcium. If you are not obtaining enough of these nutrients from your diet then your body’s stores may become depleted or your milk supply may be affected. It's important to eat regularly to meet your energy needs and drink plenty of water.

As Dineamic offers ready to eat chilled meals (what the food industry considers 'high risk'), we take extra precautions to ensure the safety and hygiene requirements are adhered to at a high level.

Listeria can cause serious illness for those at higher risk including pregnant women and their unborn child(ren) if present in contaminated food. These are found widely in nature but can be found in raw or cooked foods contaminated by raw food. We advise that you follow the heating instructions on our packaging and heat the food to steaming hot. Do not consume meals that are past their use-by date.

Once opened, you should eat the meals as soon as you can and do not store them back into the fridge after they have been reheated.

Let's face it, that's a lot to take in. Who really wants to go through working out what kind of foods to eat, when to eat it, how much to eat of it when you know you can get it delivered to your doorstep all pre-prepared, portioned out and made with nothing but love?

Besides the picturesque landscapes, Greece has blessed us with delicious probiotic Greek yogurt. You can consume Greek yogurt during pregnancy as a tasty source of vitamins, proteins, calcium, and more (1).

Unlike regular yogurt, Greek yogurt does not contain the liquid substance whey (2). This gives it a much more solid and creamy texture that you can easily snack on. Besides, it makes for a nutritious and healthy ingredient to include in your pregnancy diet. This yogurt can not only help you maintain a healthy pregnant body but may also aid in your baby’s overall physical development.

This post will tell you about Greek yogurt, including its benefits for pregnant women and some tasty recipes to try.

Yes, Greek yogurt will make a nutritious addition to your diet. It will supply all the nutrients that you need on a daily basis. But you have to ensure that it is made using pasteurized milk. Greek yogurt made with unpasteurized milk may contain Listeria, a bacterium that can cross the placenta, leading to a potentially life-threatening infection to the baby. It can also cause miscarriage (3).

There are multiple benefits of consuming Greek yogurt during pregnancy. Some of them are listed below.

Greek yogurt contains a variety of vitamins that help supplement what you need for a healthy pregnancy. It contains 1% of the daily requirement of Vitamin A, a nutrient necessary for your baby’s eyes. Chobani, a Greek yogurt brand, contains vitamin C and iron as well (1).

Calcium is a mineral that you will require in high amounts during pregnancy. It helps build the baby’s bones, If you don’t consume enough calcium, your baby will drain what he needs from your stores. It can lead to a deficiency of calcium in your body. Calcium is synonymous with Greek yogurt (4). A 1-cup serving of Greek yogurt will give you 20% of your daily calcium needs.

We all know that protein is a nutrient that you need in double amounts during pregnancy. It serves as the building block of cells in the baby’s developing body. Protein also supports the development of the child and supplies you with all the energy you need to grow a healthy human being. Greek yogurt contains the double amount of protein as the regular varieties of yogurt. A 6 oz. packet of Greek yogurt contains 15 grams of protein (4).

Greek yogurt may help provide some relief from bloating during pregnancy. Indigestion and gastritis are common issues during the third trimester of pregnancy. Consuming yogurt along with meals may help you eat hard-to-digest foods comfortably.

Greek yogurt contains less sugar than regular yogurt, making it perfect for women watching their weight. The high amounts of protein in Greek yogurt will satiate you for longer. It will curb your hunger between meals when you are trying to lose weight. It will also control your cravings for junk food.

Greek yogurt also contains a good amount of probiotics, which are healthy bacteria that thrive in the gut. These healthy bacteria may help prevent several gastrointestinal problems, such as irritable bowel syndrome and diarrhea. The probiotics in Greek yogurt also promote intestinal and vaginal health.

The probiotics in Greek yogurt also promote intestinal and vaginal health.

Greek yogurt contains nutrients like magnesium, calcium, potassium, and phosphorus, which work together to promote healthy bones in pregnant women (1) (5). It may also help you avoid osteoporosis in the long run.

Vitamin B12 helps in the development of the brain of children, and Greek yogurt is chock full of it. Women mostly opt for vitamin B12 supplements to correct their vitamin B12 levels, but Greek yogurt is a powerful natural alternative (6).

Greek yogurt is an excellent source of iodine. Pregnant women need iodine in high amounts to promote brain development of the fetus. It also assists in the functioning of the thyroid.

Greek yogurt contains acidophilus bacteriaiXHealthy bacteria used as probiotics. , which is incredibly important for your digestive health. It fights bacteria that cause diarrhea.

Low blood pressure may occur during pregnancy. One of the best ways to control blood pressure is by eating Greek yogurt (7). Greek yogurt contains potassium, magnesium, and calcium, which may help to normalize blood pressure.

A high amount of sodium is a big no-no during pregnancy. It can cause hypertension and can even increase the risk of developing heart disease. So if you were looking for a food low in sodium, then Greek yogurt would be the best pick. Greek yogurt has a full-bodied taste without high sodium content (1). In fact, it contains half the sodium as the regular variety.

Here are two simple Greek yogurt recipes that you can indulge during pregnancy without feeling guilty.

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