Ultimate Cheese Survival Kit: Top Cheese Choices to Avoid During Pregnancy in the UK for a Healthy Journey
When you’re pregnant, every decision you make about what you eat can seem daunting, especially when it comes to something as beloved as cheese. While cheese can be a delicious and nutritious part of your diet, some types pose a risk to your health and that of your baby. Here’s a comprehensive guide to help you navigate the world of cheese safely during pregnancy.
Understanding the Risks: Listeria and Pregnancy
Before we dive into the safe and not-so-safe cheeses, it’s crucial to understand the primary risk associated with cheese consumption during pregnancy: listeria. Listeria is a bacteria that can cause listeriosis, a rare but serious infection.
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“Listeriosis is a rare infection caused by bacteria called listeria. It usually goes away on its own, but can cause serious problems if you’re pregnant or have a weak immune system. There’s a small chance it can lead to miscarriage, stillbirth or make a newborn baby poorly. Listeria can infect the placenta, the amniotic fluid, and the baby, and can cause miscarriage or stillbirth. Infected babies who survive are likely to be born prematurely,” explains Penny Weston, a fitness, wellness guru, and nutrition expert[1].
Safe Cheeses to Enjoy During Pregnancy
Despite the risks, there are many cheeses that are perfectly safe to eat during pregnancy. Here are some of the best options:
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Hard Cheeses
Hard cheeses are generally safe because they have a lower moisture content, making it harder for bacteria like listeria to grow.
- Cheddar: A classic choice, cheddar is versatile and can be used in a variety of dishes, from macaroni cheese to toasted sandwiches[1][3][5].
- Parmesan: Another hard cheese, parmesan is great for sprinkling over pasta dishes or salads.
- Stilton: Even though it’s a blue cheese, Stilton is safe due to its hard texture. However, avoid soft blue cheeses like Gorgonzola and Roquefort unless they are cooked thoroughly[1][3].
Soft Cheeses Made with Pasteurised Milk
Some soft cheeses are safe as long as they are made from pasteurised milk.
- Mozzarella: Perfect for pizzas, lasagnes, or caprese salads, mozzarella is safe as long as it’s made from pasteurised milk[1][3][5].
- Feta: Made from sheep’s and goat’s milk, feta is a great source of vitamin B12 and is safe when pasteurised[1][3].
- Halloumi: This Cypriot cheese is firm and can be grilled or fried. It’s a great option for barbecues and salads[1].
- Cottage Cheese: High in protein and low in fat, cottage cheese is a great addition to your diet. It’s safe as long as it’s made from pasteurised milk[1][2].
Processed Cheeses
Processed cheeses and spreads are generally safe because they are made from pasteurised milk.
- Cream Cheese: Brands like Philadelphia are safe to eat and can be used in various recipes, including cheesecakes[1][3].
- Mascarpone: This Italian cheese is safe when made from pasteurised milk and can be used in both savory and sweet dishes[1].
Cheeses to Avoid During Pregnancy
While there are many safe cheese options, there are also some that you should steer clear of to ensure your health and the health of your baby.
Soft Cheeses with Blue or White Mould
These cheeses have a higher risk of containing listeria.
- Roquefort, Danish Blue, Gorgonzola: Avoid these soft blue cheeses unless they have been cooked thoroughly to a temperature above 70°C[1][3][5].
- Brie, Camembert: These soft cheeses with white mould should be avoided unless cooked to a high temperature. Baking Camembert until it’s piping hot can make it safe to eat[1][3].
Unpasteurised Cheeses
Cheeses made from unpasteurised milk pose a significant risk.
- Goat’s Cheese (Chèvre): Unless it’s been cooked, goat’s cheese should be avoided. However, cooked goat’s cheese, such as in tarts or pizzas, is safe[3].
- Unpasteurised Feta or Halloumi: While these cheeses are generally safe when pasteurised, the unpasteurised versions should be avoided[3][4].
Practical Tips for Safe Cheese Consumption
Here are some practical tips to help you enjoy cheese safely during pregnancy:
Check the Label
Always check the label to ensure the cheese is made from pasteurised milk. If you’re shopping at a farmers’ market or deli, ask the supplier about the cheese’s production process[3][5].
Cook Soft Cheeses
If you’re craving soft cheeses like brie or camembert, cook them until they are piping hot to kill any bacteria. Baking Camembert or cooking soft blue cheeses can make them safe to eat[1][3].
Choose Hard Cheeses
Hard cheeses are your safest bet. They are less likely to contain listeria due to their lower moisture content[1][3][5].
Nutritional Benefits of Safe Cheeses
While safety is the top priority, it’s also important to consider the nutritional benefits of the cheeses you choose.
High-Protein Options
- Cottage Cheese: With approximately 28 grams of protein per serving, cottage cheese is an excellent choice for pregnant women looking to support their baby’s growth[2].
- Feta: Rich in vitamin B12, feta aids in the growth and development of the baby[1].
Low-Carb and Low-Fat Options
- Mozzarella: With close to 85 calories in one ounce, mozzarella is a high-protein, low-carb option that can help keep you feeling full[2].
- Cottage Cheese: Low in calories and fat, cottage cheese is a great addition to a low-carb diet[2].
Table: Safe and Unsafe Cheeses During Pregnancy
| Cheese Type | Safe to Eat? | Notes |
|---|---|---|
| Cheddar | Yes | Hard cheese, safe regardless of milk type |
| Parmesan | Yes | Hard cheese, safe regardless of milk type |
| Stilton | Yes | Hard blue cheese, safe |
| Mozzarella | Yes | Must be made from pasteurised milk |
| Feta | Yes | Must be made from pasteurised milk |
| Halloumi | Yes | Must be made from pasteurised milk |
| Cottage Cheese | Yes | Must be made from pasteurised milk |
| Cream Cheese | Yes | Processed, made from pasteurised milk |
| Mascarpone | Yes | Must be made from pasteurised milk |
| Brie | No | Unless cooked to a high temperature |
| Camembert | No | Unless cooked to a high temperature |
| Roquefort | No | Unless cooked to a high temperature |
| Gorgonzola | No | Unless cooked to a high temperature |
| Goat’s Cheese (Chèvre) | No | Unless cooked, must be made from pasteurised milk |
| Unpasteurised Feta | No | High risk of listeria |
| Unpasteurised Halloumi | No | High risk of listeria |
Enjoying cheese during pregnancy doesn’t have to be a daunting task. By choosing hard cheeses, soft cheeses made from pasteurised milk, and avoiding high-risk cheeses, you can maintain a healthy and balanced diet.
Here are some final tips to keep in mind:
- Always Check Labels: Ensure the cheese is made from pasteurised milk.
- Cook Soft Cheeses: If you’re craving soft cheeses, cook them until they are piping hot.
- Consult Your Doctor: If you have any doubts or specific dietary needs, consult your healthcare provider.
- Maintain a Balanced Diet: Cheese should be part of a healthy, balanced diet that includes a variety of foods to support your health and your baby’s growth.
By following these guidelines, you can enjoy your favorite cheeses while ensuring a healthy journey through pregnancy. Remember, it’s always better to err on the side of caution when it comes to your health and the health of your baby.