Pregnancy comes with a lot of dos and don’ts when it comes to food. Cheese is one food that often pops up on the “don’t eat this” list for pregnant women. But not all cheeses are created equal when it comes to safety during pregnancy. Many hard, aged cheeses are totally fine to eat, while soft, raw milk cheeses present more of a risk. Understanding which cheeses are potentially harmful and which are safe can help pregnant women satisfy their cravings and get key nutrients that support a healthy pregnancy.
Why avoid some cheeses in pregnancy?
The main concern with some types of cheese in pregnancy is the risk of foodborne illness from bacteria like Listeria, Salmonella, and E. coli. Pregnant women are up to 10 times more likely to get ill from exposure to these bacteria. And foodborne illness during pregnancy can lead to serious complications like dehydration, preterm labor, miscarriage, and stillbirth.
These harmful bacteria are more likely to be present in soft cheeses, semisoft cheeses, and blue-veined cheeses made from raw (unpasteurized) milk. The pasteurization process kills dangerous bacteria by heating milk to high temperatures. But raw milk cheeses skip this crucial safety step.
Other potentially risky cheeses in pregnancy include:
- Unpasteurized Brie
- Unpasteurized Camembert
- Unpasteurized Feta
- Unpasteurized Blue-veined cheeses like Gorgonzola
- Soft Mexican-style cheeses like Queso Blanco or Queso Fresco
These soft and semi-soft raw milk cheeses provide an ideal breeding ground for harmful bacteria. Their high moisture content, soft rinds, and storage conditions allow dangerous bacteria to grow and multiply easily.
What are some safer cheese choices in pregnancy?
Luckily for cheese lovers, avoiding unpasteurized soft and semi-soft cheeses doesn’t mean eliminating cheese entirely. There are still plenty of delicious and nutritious cheese choices that are low risk during pregnancy. Here are some good options:
Hard Cheeses
Hard cheeses like Cheddar, Parmesan, Swiss, Gouda, and Colby have very low moisture content. Their aging process creates an unfriendly environment for dangerous bacteria. Opt for pasteurized varieties whenever possible. But even raw milk hard cheeses are OK because of their low risk.
Soft Cheeses Made with Pasteurized Milk
Pasteurization kills harmful bacteria in soft cheeses like Brie, Camembert, blue cheese, and Feta. So pasteurized versions of these soft cheeses are perfectly safe to eat during pregnancy. Look for the words “pasteurized” or “made from pasteurized milk” on the label.
Processed Cheeses
Many pregnant women report cheese cravings. Processed cheeses like American cheese slices or Velveeta can help satisfy cravings safely. The heating and processing these cheeses go through kills any dangerous germs.
Cream Cheese and Cottage Cheese
Fresh cheeses like cream cheese and cottage cheese made with pasteurized milk are safe bets during pregnancy. Just be sure to avoid unpasteurized, raw milk versions.
Hard Cheeses with Added Fruit, Veggies, or Meat
Adding ingredients like fruit, vegetables or cooked meats makes cheese safer, since harmful bacteria are less likely to grow. Choose pasteurized hard cheeses with safely handled additions like peppers, fruits, veggies, or cooked cured meats.
Mozarella
Fresh Mozzarella cheese made from pasteurized milk is perfectly safe to eat during pregnancy. Part-skim, low moisture Mozzarella found in blocks near other cheeses is also a good choice.
How to enjoy cheese safely during pregnancy
Enjoying cheese safely during pregnancy is all about smart shopping, storage, and preparation:
Shop safely
- Choose pasteurized cheeses whenever possible
- Avoid imported soft cheeses that may be unpasteurized
- Check labels and avoid any unknown cheeses
- Avoid cheese from cheese/salad bars, delis, and bulk bins
- Avoid moldy, spoiled, or expired cheese
Store properly
- Use cheese within 5 days of opening
- Discard soft cheeses if they become moldy
- Keep cheese tightly wrapped and toss wax or cloth coverings
- Store opened cheese in clean, sealed containers
Prepare safely
- Avoid raw, unpasteurized dairy products
- Cook soft cheeses (like Brie) until steaming hot before eating
- Don’t eat cheese made from unpasteurized milk unless it’s been aged over 60 days
- Avoid cross-contaminating other foods with unwashed hands/utensils after handling cheese
Key nutrients in cheese for pregnancy
Cheese can provide some beneficial nutrients for pregnant women and growing babies when enjoyed in moderation as part of a healthy diet. Here are some of the top nutrients found in cheese:
Protein
Cheese is an excellent source of high-quality protein. Pregnant women need extra protein for proper growth and development of the placenta and fetus. Protein also helps support the increased blood volume during pregnancy.
Calcium
Calcium is crucial for building baby’s bones and teeth. Low-fat cheeses provide calcium that is readily absorbed and used by the body.
Phosphorus
Working with calcium, phosphorus helps strengthen bones and teeth. Hard cheeses are a good source of this mineral.
Vitamin B12
Vital for proper brain and nervous system development of the fetus, B12 is naturally found in many cheeses.
Other nutrients
Other beneficial nutrients found in cheese include vitamin A, zinc, riboflavin, and vitamin D (added to some cheeses).
Maximum recommended amounts of cheese in pregnancy
To get the benefits of cheese without overdoing it, follow these recommended daily amounts during pregnancy:
- Hard cheese: 1-2 ounces
- Cottage cheese: 1/2 cup
- Soft cheese: 2 tablespoons maximum from pasteurized sources only
Spread out cheese servings throughout the day. And be sure to consume cheese as part of a healthy diet focused on fruits, vegetables, whole grains, lean protein, low-fat dairy, and healthy fats.
What about deli and pre-packaged sandwiches?
Pre-made sandwiches from delis or prepackaged from the grocery store often contain cheese. Here are some tips for enjoying deli sandwiches safely:
- Choose sandwiches made with cheese you recognize as safe, like Cheddar, Swiss, or Mozzarella
- Avoid any deli sandwiches containing soft, unpasteurized cheeses
- Check that meats and other fillings are also pregnancy-safe
- Make sure hot sandwiches are steaming hot, not lukewarm
- Consume refrigerated sandwiches within 2 hours of purchase
- Reheat cold sandwiches until steaming before eating
Prepackaged sandwiches from reputable brands labeled “pasteurized” or “made with pasteurized ingredients” are generally considered safe if kept refrigerated.
What about homemade cheese?
Homemade soft cheeses should be avoided during pregnancy unless made from pasteurized milk and properly aged. The cheesemaking process can introduce harmful bacteria. And homemade cheeses typically aren’t aged long enough to kill dangerous germs.
Some hard cheeses like mozzarella can be safely made at home using pasteurized milk, proper equipment, and careful sanitizing. But for minimal risk, pregnant women should avoid homemade soft cheeses entirely.
Conclusion
Craving cheese during pregnancy? With some simple safety precautions, it’s totally possible to enjoy cheese without worry. In general, choose pasteurized, hard cheeses and avoid soft, raw milk varieties to minimize risk. Follow safe shopping, storage, and prep tips. And consume cheese in moderation along with other healthy whole foods. This allows pregnant women to safely satisfy cheese cravings and get nutrients that support mom and baby.