Can I Eat Greek Food in Pregnancy? A Safe Guide for Expecting Mums

If you’re pregnant and dreaming of tangy tzatziki, moussaka, and feta cheese, you’re not alone. Greek food is widely celebrated for its rich flavours, fresh ingredients, and a seemingly endless variety of dishes that can make any meal feel like a Mediterranean holiday. But, as an expectant parent, the question remains: can I safely indulge in Greek food during pregnancy?

Good news: You absolutely can! But as with all things pregnancy-related, there are a few important antenatal care considerations to keep in mind. Don’t worry though, we’ve got your back with a detailed (and highly appetising) guide on what you can eat, what you should avoid, and the best way to enjoy Greek cuisine safely.

Let’s dive in, shall we? Opa!

Greek Food 101: What Makes It So Irresistible?

Before we get into the nitty-gritty of antenatal nutrition, let’s first appreciate the wonderful world of Greek cuisine. Known for its healthy fats (hello olive oil!), fresh vegetables, and abundant use of herbs, Greek food is not only a feast for the senses but can be incredibly nutritious. It’s also versatile enough to suit all sorts of diets, making it a great option for expecting mums.

A typical Greek spread may include dishes like:

• Souvlaki – Grilled meat skewers, often served with warm pita bread and fresh vegetables.
• Moussaka – A rich, comforting casserole made with layers of eggplant, minced meat, béchamel sauce, and cheese.
• Tzatziki – A creamy yogurt-based dip, mixed with cucumber, garlic, and herbs (perfect for dipping veggies, pita, or even just your finger).
• Dolmades – Grape leaves stuffed with rice, herbs, and sometimes minced meat.
• Greek Salad – A refreshing combination of tomatoes, cucumbers, olives, red onions, and of course, generous chunks of feta cheese.
• Feta Cheese – Often the star of Greek meals, this briny, crumbly cheese is found in salads, pastries, and more.
• Spanakopita – Flaky filo pastry filled with spinach, feta, and herbs, delivering an explosion of flavour in every bite.

Sounds like heaven, right? But can you safely enjoy all this deliciousness while pregnant? Well, let’s break it down.

The Antenatal Care Considerations When Eating Greek Food

Greek cuisine, with its abundant variety, is generally pregnancy-friendly. However, some dishes require a bit of extra attention to ensure you’re keeping both you and your baby safe. It’s important to be mindful of things like pregnancy care, food safety, and potential allergens. But don’t worry—we’ll guide you through the do’s and don’ts of your Greek feast.

1. Tzatziki and Yogurt: A Pregnant Woman’s Dream (in Moderation)

Tzatziki is made from yogurt, cucumbers, garlic, and herbs, and is often enjoyed as a dip or a side dish. Yogurt is generally a pregnancy superfood, packed with calcium and protein. However, like all good things, it should be enjoyed in moderation.

• Choose Pasteurised Yogurt: Ensure the yogurt used in your tzatziki is pasteurised. Unpasteurised dairy products can pose a risk for listeria infection, which could affect your pregnancy. Thankfully, most commercial tzatziki (and yogurt) is made with pasteurised dairy, so it’s safe to eat.
• Watch the Garlic: Garlic is another key ingredient in tzatziki, and while it’s generally fine to consume during pregnancy, it can sometimes cause digestive discomfort or heartburn, which many expectant mums experience. So, if you’re prone to heartburn, it might be wise to enjoy this dip in small quantities.

2. Feta Cheese: The Icon of Greek Cuisine (But With a Caveat)

Feta cheese, in all its salty, crumbly glory, is a staple of Greek cuisine. While feta is absolutely delicious and packed with flavour, there are a couple of antenatal rules you need to follow.

• Avoid Unpasteurised Feta: Feta should be made from pasteurised milk to avoid the risk of listeriosis, a foodborne illness that can be harmful during pregnancy. Always check the label or ask your server if the feta is pasteurised before digging in.
• Enjoy in Moderation: Like all cheese, feta is high in salt. Too much salt during pregnancy can contribute to swelling or raise blood pressure, so it’s a good idea to go easy on the feta, especially if you’re enjoying other salty dishes like olives or moussaka.

3. Moussaka: A Delicious Yet Rich Option

Moussaka is a hearty dish made with layers of eggplant, minced meat (often lamb or beef), béchamel sauce, and melted cheese. It’s a comforting, filling meal that many pregnant women find irresistible. However, there are a few antenatal considerations here:

• Cooked Meat Only: Moussaka typically contains minced meat. It’s important to ensure that the meat is well-cooked to avoid the risk of foodborne illnesses like toxoplasmosis or salmonella, which can be harmful during pregnancy. If you’re dining out, don’t hesitate to ask if the meat is thoroughly cooked.
• Watch the Béchamel Sauce: This rich sauce is made with butter, flour, and milk. If you’re not careful, the rich and heavy nature of the dish could lead to discomfort, particularly if you’re dealing with pregnancy-related heartburn or indigestion. It’s perfectly fine to enjoy, just be mindful of how much you’re eating at once.

4. Souvlaki: Grilled Meat on a Stick (What’s Not to Love?)

Grilled meat is the cornerstone of Greek cuisine, and souvlaki is one of the most beloved dishes. Whether it’s lamb, chicken, or pork skewers, this dish is generally safe for pregnant women as long as a few precautions are followed:

• Ensure Thorough Cooking: Grilled meat is delicious, but you’ll want to make sure it’s fully cooked to avoid any food safety risks. Request well-done meat if you’re unsure about how it’s prepared.
• Accompany with Veggies: Don’t forget to enjoy your souvlaki with some fresh veggies, whether it’s a Greek salad or grilled vegetables. This adds a nice balance of fibre and nutrients to your meal.

5. Dolmades: Stuffed Grape Leaves of Delight

Dolmades are grape leaves stuffed with a combination of rice, herbs, and sometimes minced meat. They’re often served cold or at room temperature, which is fantastic for the taste, but you’ll want to ensure they’re stored and served properly to avoid any risk of foodborne illness.

• Ensure Proper Storage: If you’re buying dolmades from a shop or a deli, make sure they’ve been properly stored and are not left out at room temperature for too long. Bacteria can develop on food that’s been left out, especially during pregnancy, so it’s important to avoid anything that’s been sitting around for too long.

6. Olives: A Tiny, Salty Delight

Olives are often served as part of a Greek meal, and while they’re a pregnancy-safe option, you should be mindful of the salt content. Excessive salt intake during pregnancy can contribute to water retention and high blood pressure.

• Opt for Low-Sodium Olives: If possible, choose olives that have lower sodium content to avoid going overboard with your salt intake.

Final Thoughts: Greek Food Is (Mostly) a Go for Pregnant Mums!

So, can you eat Greek food in pregnancy? Absolutely, with a few simple precautions to keep you and your baby safe. As long as you follow basic guidelines for food safety—like ensuring your dairy is pasteurised, meat is well-cooked, and you’re mindful of portion sizes—Greek food can be a healthy, delicious, and satisfying option for expectant mothers.

If you’re attending antenatal appointments, be sure to chat with your healthcare provider about any specific dietary concerns or restrictions you may have. With a little attention to detail, you can enjoy all the flavours of Greece without any worries.

Opa! Here’s to happy and healthy eating during pregnancy!