When you are pregnant, it feels like there is a list as long as your arm of foods to avoid.
One of the foods that usually pops up on this list is certain types of cheese.
If you are a cheese lover like me, you're probably wondering why all
these restrictions are in place, as well as which cheeses you can eat during pregnancy.
Well, you've come to the right place! Stay tuned and I'll share some of my favourites.
Hello! My name is Melanie McGrice and I'm a dietitian who specialises in pregnancy and
infant nutrition, in a period known as the first thousand days of life.
What you eat during your pregnancy will have a long-lasting impact on your growing
bub and that's why I've made it my goal to help mum's to make the right choices!
Traditionally, cheese is a dairy product that can be made in a variety of ways to
produce cheese products that vary in form, taste and texture. The reason why you need
to be careful of certain cheeses is that they are exposed to Listeria monocytogenes,
the bacteria that causes Listeriosis, during the manufactoring process. Many cheeses also
have a pH (which is a measure of acidity) that is optimal for the growth of Listeria.
Listeria is very dangerous to you and your unborn baby because this infection can cause
premature birth and even a miscarriage. So it's very important to keep yourself safe!
Let's start with which cheeses you'll need to avoid:
The first question you need to ask is, has the milk used to make the cheese been pasteurised?
Regardless of which animal it comes from (whether it's from a cow, sheep,
goat or any other), you should only eat cheeses that have been made from pasteurised milk.
During the pasteurisation process, the milk is heated to a certain temperature (usually to 72°C
for 15 seconds) which kills the dangerous bacteria. Most commercially available cheeses
use pasterised milk, but it is always safer to double check by reading the cheeses label.
If you are buying your cheese from a deli, then you'll need to ask if the cheese has
been made from pasteurised milk because many artisanal cheeses use unpasteurised
milk because it is believed that it gives a unique flavour which many connoisseurs enjoy.
Other cheeses to be wary of include mould ripened soft cheese like Brie, Camembert
and chevre (which is a type of goat's cheese) as well as soft blue cheeses like Danish blue,
Gorgonzola and Roquefort. In general, soft cheeses contain more moisture (with the mould
on mould-coated cheeses retaining even more moisture) and are less acidic than their
harder counterparts. This high moisture, low acid environment is the perfect combination for harmful
bacteria to grow. However, the good news is that you don't have to avoid these types of cheese
completely, you simply need to cook it until it is steaming hot, to kill any looming bacteria.
So with that out of the way, let's have a look at which cheeses are safe for your
to eat in pregnancy: My favourites are:
Number 1: Parmesan - Parmesan cheese is an Italian cheese, rich in protein and calcium.
It has a powerful taste, which I absolutely love, meaning that a little can add a lot of flavour to
your foods. It's obviously great sprinkled over pasta, but also delicious flaked through salads.
Number 2: Cheddar - Cheddar cheese is one of the most famous types of cheese worldwide.
There are loads of different styles, such as aged, with or without rind,
and waxed, which make it taste very different. Cheddar is great on crackers or in a sandwich,
so will definitely come in handy during your pregnancy.
Number 3: Edam - Edam is a semi-hard cheese that is creamy and delicious on a cheese board paired
with some nuts and wedges of crispy apple or pear. It has a low moisture content and as it is
protected by a wax seal, it is one of the safest cheeses for mummas trying to avoid listeria.
Number 4: Halloumi - Halloumi has a higher melting point than most other cheeses, making it great for
cooking without losing its shape. Although it can be eaten cold, it's most commonly eaten hot, which
obviously decreases its listeria risk. Personally, I love its chewy texture. It's quite high in salt,
but as long as it's eaten in moderation, it should be a delicious part of your pregnancy diet.
As I mentioned before, when choosing any of these options,
double check that they have been pasteurised,
it will be stated on the label. Also, check how it's been stored and any 'best before' dates.
So there you have it... Cheese to avoid and cheeses to enjoy safely during your pregnancy.
If you're in doubt, don't be shy to ask because when you are pregnant,
it is always better to be safe than to be sorry down the line.
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