When you’re pregnant, everything that goes into your body affects your growing baby. That includes the foods you eat, and more specifically, the cheeses you consume. During pregnancy, you have to be mindful of food safety, but also make sure you’re getting adequate nutrition for yourself and baby. Knowing what cheeses you can and cannot eat will help ensure you meet both goals over the next nine months.
Quick Overview: Safe Cheeses in Pregnancy
Most cheeses are perfectly safe to eat during pregnancy as long as they’ve been made from pasteurized milk. That includes:
- Hard cheeses: Cheddar, Colby, Swiss, Parmesan, Romano
- Soft cheeses: Cream cheese, cottage cheese, shredded mozzarella, feta
- Processed cheeses: American cheese slices, Velveeta
- Blue cheese
- Goat cheese
- Sheep’s milk cheese
- Aged cheese
The key is that these cheeses are made from pasteurized milk, which kills off any harmful bacteria that could be dangerous during pregnancy. As long as you stick with pasteurized dairy products, you shouldn’t have to eliminate any cheeses from your diet while expecting.
The Risks of Unpasteurized Cheese in Pregnancy
Now that we’ve covered the cheeses you can eat worry-free, let’s talk about which ones to avoid. The main cheese you’ll want to steer clear of is any unpasteurized (raw milk) cheese.
Eating unpasteurized cheese could expose you to bacteria like Listeria, Salmonella, E. coli and Campylobacter — all of which can be especially dangerous during pregnancy. Some of these foodborne illnesses may only cause unpleasant symptoms in you, like diarrhea, fever and vomiting. But in some cases they can lead to serious complications like:
- Dehydration
- Bacterial infection in your bloodstream
- Meningitis
- Preterm labor
- Miscarriage
- Stillbirth
Because the risks are so serious, it’s recommended to completely avoid the following unpasteurized cheeses during pregnancy:
- Brie
- Cambozola
- Camembert
- Feta
- Gorgonzola
- Mexican-style cheeses like queso fresco and queso blanco
Pasteurization involves heating milk to high temperatures to kill pathogenic bacteria. Raw milk cheeses skip this step, so any harmful germs aren’t destroyed. Since your immune system is weaker during pregnancy, eating these unpasteurized dairy products puts you and baby in harm’s way.
Tips for Enjoying Cheese Safely
Now you know which cheeses are safe and which to avoid in pregnancy. Here are some tips to ensure the cheese you’re eating is pregnancy-safe:
Read the Label
Check the label to see if it indicates that the cheese is made from pasteurized milk. Any pasteurized cheese is A-OK to eat. However, if it doesn’t specify, it’s best to assume it’s unpasteurized and avoid it.
Look for USDA Stamps
The USDA provides certification stamps for qualified pasteurized dairy products. If you see terms like “USDA Grade A Pasteurized” or “USDA Organic Pasteurized,” you can be confident the cheese is pregnancy-safe.
Avoid Mexican Cheeses
Many traditional Mexican-style cheeses like queso fresco aren’t pasteurized. Since they’re more likely to harbor dangerous bacteria, steer clear of any fresh Mexican soft cheeses.
Heat It Up
Heating cheese to very high temperatures can kill bacteria like Listeria and Salmonella. After confirming a cheese is made with pasteurized milk, consider melting it, cooking it, or otherwise heating it thoroughly as an extra precaution.
Watch Out at Restaurants
You may not know if the cheese used in restaurant foods is pasteurized or not. Ask your server how dishes are prepared and mention you’re pregnant to avoid unpasteurized ingredients.
Rinse Produce
Cross-contamination is also a concern with cheese. Use caution with cheese platters, salads, and other dishes where cheese contacts fruits and vegetables. Give produce a thorough rinse before using.
Check Expiration Dates
To limit your foodborne illness risks, stick with cheeses that are fresh and haven’t expired. Older cheeses have more time for bacteria to grow.
Health Benefits of Cheese in Pregnancy
While you need to be selective about the types of cheese you eat, the pasteurized varieties can actually boost your nutrition during pregnancy. Here are some of the top nutrients you’ll gain:
Protein
Pregnant women need extra protein for baby’s growth and development. Just one ounce of cheddar cheese provides a whopping 7 grams of protein. Goat cheese, Parmesan, Swiss, and other types also offer substantial protein amounts.
Calcium
Getting adequate calcium is crucial when you’re expecting since your baby needs it to build strong bones and teeth. Cheese is conveniently high in calcium, providing around 20% of your recommended daily intake per ounce.
Phosphorus
Working together with calcium, phosphorus also helps form baby’s bones and teeth. Cheese is a good dietary source of this mineral.
Vitamin A
Harder cheeses are packed with vitamin A, which assists in immunity, vision, skin health and your baby’s organ development during pregnancy. Just 30 grams of cheddar cheese holds over 150% of your vitamin A needs.
Vitamin B12
You’ll need higher doses of B12 when expecting to produce healthy red blood cells and nerves in your growing baby. Cheese is naturally high in this essential vitamin.
Other Nutrients
Beyond their stellar protein and calcium content, many cheeses also provide:
- Zinc
- Vitamin D
- Riboflavin
- Niacin
- Vitamin B6
- Pantothenic acid
- Magnesium
- Potassium
- Selenium
The exact amounts vary based on the type of cheese. But overall, cheese is a nutritional powerhouse in pregnancy.
Building a Balanced Cheese Plate
To gain the most benefits from cheese during pregnancy, aim for a balanced approach. Here are some healthy tips for incorporating it into your diet:
Focus on 1-2 Servings
While cheese offers great nutrition for moms-to-be, it’s still high in calories and sodium. Stick to about 1-2 one-ounce servings daily as part of a varied diet.
Pair with Protein and Produce
Enjoy cheese as part of an overall balanced snack or meal containing protein, fruits, vegetables and whole grains. Some ideas:
- Apple slices with cheese
- Cheese melted on whole grain toast
- Cheese quesadilla with veggies
- Mixed nuts and cubed cheese
- Cottage cheese with berries
Select Low-Sodium Varieties
Check labels and choose low-sodium cheese options when available to limit your sodium intake.
Go Easy on Soft Cheese
While pasteurized soft cheeses are safe, they’re higher in calories. Make them an occasional treat versus an everyday snack.
Use Cheese for Extra Calcium
If you don’t eat other good calcium sources like milk or yogurt, add a bit more cheese to help meet your pregnancy calcium needs (though still stay within moderation).
Avoid Risky Combos
Don’t eat cheese at the same time as higher-risk foods like deli meats or meat spreads. Make them separate snacks.
Cheese Alternatives in Pregnancy
If you’re vegetarian, vegan or lactose intolerant, you may need non-dairy cheese substitutes during pregnancy. Here are some healthy options:
Lactose-Free Cheese
Many brands make real cheese products using lactose-free milk. They offer the same nutrition as regular cheese without the lactose that causes digestive issues.
Nut-Based Cheese
Cheeses made from nuts and seeds like almonds or sunflower seeds are a good dairy-free choice. They provide protein and good fats. However, they’re lower in calcium, so you’ll need to compensate with other calcium sources if relying on these products.
Soy Cheese
Soy-based cheese alternatives are highly available and provide protein. But as with nut-based cheeses, they won’t provide the same amount of calcium as dairy cheese.
Other Non-Dairy Cheeses
Some additional vegan cheese alternatives are made from:
- Coconut milk
- Potatoes
- Tapioca
- Rice milk
No matter which substitute you select, check the label and ingredients list to ensure it has enough protein and calcium to support your pregnancy diet if it will be a regular part of your meals.
Cheese Cravings During Pregnancy
Cravings for certain foods are very common during pregnancy — and cheese is no exception. If you’re longing for it, know that it’s perfectly fine to indulge those cheesy desires in moderation (as long as you stick with the safe pasteurized varieties). Here are some healthy ways to satisfy cheese cravings:
Melted Cheese
Craving gooey, melted cheese? Top whole grain toast or nachos with cheddar, Swiss, mozzarella or provolone.
Cheese and Fruit
For a sweet and savory combo, enjoy slices of cheddar, Swiss, Havarti or Gouda with apples, pears, grapes or fresh figs.
Cheesy Vegetables
Roast cauliflower or Brussels sprouts and drizzle with Parmesan. Make cheesy broccoli, carrots or potatoes by melting cheddar or Gruyere on top.
Pizza
Pizza is a favorite pregnancy craving, so order or make your own using pregnancy-safe ingredients. Load it with veggie toppings and just a sprinkle of pasteurized feta or fresh mozzarella.
Quesadillas
Stuff a whole wheat tortilla with shredded cheese, beans, spinach and other vegetables for a quick and satisfying cheese fix.
Cottage Cheese
For a protein boost, fill up on cottage cheese topped with fresh peach slices, berries, chopped nuts or tomatoes with oil and vinegar.
FAQs
Still have some questions about eating cheeses during pregnancy? Here are answers to some frequently asked questions:
Why are soft cheeses more risky in pregnancy?
Soft cheeses have higher moisture content, which allows bacteria to grow more easily. Their soft rinds are also more prone to contamination. Hard cheeses are lower risk since they have less moisture and firmer rinds.
Are all blue cheeses safe to eat when pregnant?
Pasteurized blue cheeses like Danish blue are perfectly fine. But steer clear of unpasteurized blue cheese varieties like gorgonzola, Stilton or Roquefort since they may harbor Listeria.
Can I eat cheese made from raw milk if it’s aged over 60 days?
No, you should avoid all raw milk cheeses during pregnancy regardless of aging. The bacteria risks still exist. Only consume cheeses made from pasteurized milk.
Can I eat cheese from the deli counter when I’m pregnant?
Only if you confirm with the deli worker that it was made from pasteurized milk. Many delis sell both, so ask before purchasing.
Is it safe to eat cheese when pregnant if I heat it until bubbly?
The Bottom LineEnjoying a variety of cheeses can be perfectly healthy and safe during pregnancy as long as you take precautions. Seek out only pasteurized dairy products, read labels carefully, avoid risky combinations, and heat cheese thoroughly whenever possible. With an informed approach, you can satisfy all your cheesy pregnancy cravings without worry!