What cheese can I eat in pregnancy?
No one wants to give up cheese, right? Not only does cheese taste delicious, but it provides us with protein, calcium, natural fats, vitamin A, vitamin B12, zinc and iodine. Last time I checked, these were all essential nutrients for pregnancy. So why the hesitation when it comes to cheese?
Unfortunately, outdated nutrition information leads women into a false sense of security around eating cheese during pregnancy. This is due to the risk of contracting listeria, a bacteria that likes to grow in moist and warm environments. The truth is, most cheeses can be enjoyed whilst pregnant. You just need your common sense and to practice safe food handling, preparation and storage.
Here is what you need to know…
Hard cheeses (Cheddar, Edam, Parmesan, Gouda, hard Goat’s cheese, Jarlsberg) are generally considered safe to eat because they are quite acidic and not moist. However you still need to store them appropriately in the fridge.
Soft cheeses are moist and less acidic, therefore the risk of bacteria growing is slightly higher. However that does not mean that all soft cheese will contain listeria. In Australia, all cheeses that are sold in supermarkets are pasteurised, a heating process that will kill most nasty bacteria. So if you buy these cheeses from a reputable source (not in an open deli, see below), store them in the fridge and eat them soon after opening (1-3 days), they are generally fine! This includes ricotta (vacuum packed or in a tub), Feta (vacuum packed or in a jar covered in oil), Cottage Cheese (tub), cream cheese (tub), Bocconcini (tub in brine), Mozzarella (vacuum packed or tub), Brie (if pasteurised and packaged individually), Halloumi (vacuum packed then cook it) and Chevre (vacuum packed or in a jar covered in oil). It is probably wise to give the blue cheese a miss though as it contains mold and is hard to tell if it has gone off due to it's strong odor.
My advice for eating ANY cheese during pregnancy comes back to common sense:
- Buy it from a supermarket where it has been pasteurised (avoid homemade cheeses from farmers markets).
- Don't buy cheese from an open deli. A deli can lead to cross contamination from other foods and is often warmer than a normal fridge.
- Make sure the cheese is in a sealed container or a vacuum pack.
- Make sure the cheese is bought and eaten before it's use by date. Softer cheeses should be eaten within 1-3 days of opening.
- Store it in the fridge soon after purchase (ie. don't leave it in your car for 2 hours before getting it in the fridge).
- Don't eat it if it has been sitting on a nibbles platter in the sun all afternoon.
- Don't eat soft cheeses at a restaurant, cafe or salad bar unless it is cooked (ie. on a pizza or in a cake is fine).
- Lastly, use your nose! There is a reason you have a heightened sense of smell in pregnancy. If something doesn't smell right, don't eat it.
At the end of the day, it is about being informed. Safe food handling, preparation and storage have much more of an influence on lowering your risk of contracting listeria than avoiding "at risk" foods. We need to step away from the naming and shaming of certain foods, as many of these foods provide a bounty of nutrients for both you and your baby.
Written by Renee Jennings
An example of fresh ricotta in a vacuum pack. Make sure it is within it’s use by date and eat within 2 days of opening.
An example of goats cheese in oil. Make sure the oil is always covering the cheese and eat within 3 days of opening.
An example of feta in a vacuum pack. Eat within 2 days of opening.
