When you’re expecting, you might wonder, “What cheeses can I enjoy during my pregnancy, and does this change by trimester?” The good news is that cheese can be a wonderful addition to your diet! It’s an excellent source of calcium and protein—two vital nutrients for your growing baby. Opting for low-fat cheese allows you to reap these nutritional benefits with fewer calories, making a strong case for saying, “Yes, please!” to extra cheese.
Pairing cheese with whole grain crackers or other complex carbohydrates can also help alleviate nausea, increase your energy and mood, reduce headaches, and promote better sleep. Delicious, right?
So, if cheese is your friend during pregnancy, you might be wondering about the safety of varieties like brie, feta, queso, fresh mozzarella, goat cheese, or aged blue cheese. Which of these can you safely enjoy, and which should you avoid for safety reasons?
Fortunately for cheese enthusiasts, most cheeses available in the U.S. are safe to eat during pregnancy since they are typically made from pasteurized milk. Pasteurization is a process that effectively eliminates harmful bacteria from dairy products while preserving their nutrients, making it beneficial for both you and your baby.
Cheeses labeled as “pasteurized” are generally safe, whether they are hard or soft. This includes cheese used in cooked dishes, melted on sandwiches, served hot on pizzas, or enjoyed cold in salads or cheese plates. You can indulge in these options throughout all three trimesters.
However, it is essential to avoid unpasteurized (or raw milk) soft cheeses, as they may harbor listeria, a harmful bacteria that can lead to listeriosis. This foodborne illness is particularly dangerous for pregnant women, who are at a higher risk.
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To Summarize:
Cheese can be a nutritious and delicious part of your diet during pregnancy, provided you choose pasteurized varieties. Avoid unpasteurized soft cheeses to minimize health risks. Embrace the joy of cheese while keeping your health and your baby’s safety in mind!