Can I Eat Feta While Pregnant? A Guide to Safe Cheese Choices During Pregnancy

Pregnancy is a time of careful consideration when it comes to what you eat. Maintaining a balanced, nutritious diet is vital for the health of both the mother and the developing baby. One area of concern for many expectant parents is dairy consumption, particularly when it comes to cheese. Cheese is a delicious, nutritious food packed with calcium, protein, and other important nutrients. However, certain types of cheese may pose risks during pregnancy, leading many to question whether it’s safe to eat specific varieties, such as feta. In this article, we will explore the important details of cheese consumption during pregnancy, including whether feta is safe to eat, and what other cheeses should be avoided or consumed in moderation. Additionally, we will discuss how cheese fits into antenatal nutrition and its role in a balanced pregnancy diet.

1. The Role of Cheese in Antenatal Nutrition

Cheese can be a great source of several nutrients that are essential for a healthy pregnancy. During pregnancy, your body needs more calcium to help support the development of your baby’s bones and teeth. Cheese is an excellent source of calcium, which is essential for both maternal bone health and the baby’s skeletal development. In addition to calcium, cheese provides other vital nutrients, such as:

• Protein: Protein is needed for the growth and repair of tissues. It is especially important during pregnancy to support the development of the placenta and the baby’s growth.
• Vitamin D: This vitamin helps the body absorb calcium, which is important for both the mother and baby’s bone health.
• B Vitamins: Cheese contains B vitamins, including riboflavin and vitamin B12, which are essential for energy production and the development of the baby’s nervous system.
• Phosphorus: Phosphorus is another key mineral that works together with calcium for bone and tooth formation. However, despite these benefits, not all cheeses are created equal when it comes to pregnancy care. Certain cheeses can pose a risk due to potential bacterial contamination or high levels of fat and salt.

2. Is Feta Safe to Eat While Pregnant?

Feta cheese is often a concern for expectant parents due to its soft texture and the fact that it is typically made from unpasteurised milk. Unpasteurised cheese carries a higher risk of containing harmful bacteria, particularly listeria, which can cause a foodborne illness called listeriosis. Listeriosis can be dangerous for pregnant women, potentially leading to miscarriage, stillbirth, or severe health complications for the baby. That being said, many commercially-produced feta cheeses in the UK are pasteurised, making them safe to eat during pregnancy. The key is to check the label to ensure that the feta cheese you are consuming is made from pasteurised milk. Pasteurisation kills harmful bacteria and makes the cheese safer to eat during pregnancy. If you’re unsure whether the feta cheese you’ve purchased is pasteurised, it’s best to avoid it or consult with your antenatal care provider to get specific advice.

3. Cheeses to Avoid During Pregnancy

While some cheeses are safe to eat during pregnancy, others should be avoided due to the risk of harmful bacteria or high-fat content. Here’s a list of cheeses that are best avoided during pregnancy:

• Unpasteurised Soft Cheeses: These include cheeses like Brie, Camembert, Goat cheese, and Roquefort, which are often made with unpasteurised milk. These cheeses have a higher risk of containing listeria and should be avoided unless they are explicitly marked as pasteurised.
• Blue Cheeses: Cheeses such as Gorgonzola, Stilton, and Roquefort should also be avoided, as they can contain the bacteria listeria or other moulds that may be harmful during pregnancy.
• Soft and Mold-Ripened Cheeses: Even if they are made from pasteurised milk, soft cheeses with mould (such as Brie, Camembert, and Munster) can still pose risks due to the way they are handled and stored. It’s important to note that while the risk of listeriosis from cheese is relatively low, the consequences can be severe, so it’s best to take precautions during pregnancy.

4. Cheeses That Are Safe to Eat During Pregnancy

Not all cheeses are risky during pregnancy, and some varieties are not only safe but also highly nutritious. Here are some cheeses that are generally safe to eat during pregnancy, provided they are made with pasteurised milk:

• Hard Cheeses: Cheddar, Parmesan, Gouda, and Swiss cheese are all safe to consume because they are less likely to harbour harmful bacteria due to their low moisture content.
• Cottage Cheese and Ricotta: These cheeses are typically made with pasteurised milk and are a great source of protein and calcium, which are essential during pregnancy. They can also be used in a variety of healthy, easy-to-prepare recipes.
• Processed Cheese: Processed cheeses like American cheese or cheese spreads are safe to eat in moderation. However, they often contain higher levels of sodium and should be consumed in moderation as part of a balanced diet.
• Mozzarella: Fresh mozzarella made with pasteurised milk is safe during pregnancy. It is low in fat and provides a good amount of calcium and protein.
• Feta (Pasteurised): As mentioned earlier, pasteurised feta is safe to eat during pregnancy, and it can add a delicious flavour to salads, wraps, and more.

5. Moderation is Key: Cheese and Pregnancy Care

While cheese can be a valuable part of an antenatal diet, it’s important to consume it in moderation. Many cheeses, even safe ones, can be high in fat and sodium, which may not be ideal for pregnant women who are watching their weight or managing conditions like gestational hypertension or gestational diabetes.

• Sodium Intake: Cheese is a common source of sodium in the diet, which can contribute to high blood pressure and fluid retention. Too much sodium may also increase the risk of preeclampsia, a pregnancy complication characterised by high blood pressure. If you are concerned about your sodium intake, consider opting for lower-sodium cheeses or limiting your cheese consumption.
• Fat Content: Some cheeses are high in saturated fat, which can contribute to excess weight gain and increase the risk of complications during pregnancy. If you are concerned about weight management, choose lower-fat cheese options like part-skim mozzarella or reduced-fat cheddar. In addition to monitoring your cheese intake, ensure that you’re getting a well-balanced antenatal diet that includes a variety of other healthy foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet is key to ensuring that both you and your baby receive all the essential nutrients for optimal health.

6. Other Important Considerations for Eating Cheese During Pregnancy

In addition to checking whether your cheese is made from pasteurised milk, there are a few other things to keep in mind when incorporating cheese into your pregnancy diet:

• Storage: Always ensure that cheese is properly stored in the refrigerator to prevent bacterial growth. Pay attention to use-by dates and avoid consuming any cheese that has passed its expiration date or looks mouldy (even if it’s not a mould-ripened cheese).
• Allergies: If you have a lactose intolerance or a milk allergy, you may need to avoid cheese or opt for lactose-free or dairy-free alternatives during pregnancy. Always consult with your antenatal care provider if you have concerns about dairy products.
• Balanced Diet: While cheese can be a healthy part of your pregnancy diet, it should be part of a well-rounded diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Maintaining a variety of foods will ensure that you get all the essential nutrients you need for a healthy pregnancy. Cheese can be a nutritious and delicious part of a balanced antenatal diet, but it’s important to be mindful of which types are safe to eat during pregnancy. Feta cheese, when made from pasteurised milk, is generally safe to consume, but other soft cheeses made from unpasteurised milk should be avoided to reduce the risk of listeriosis. Always check labels, and if in doubt, consult your antenatal care provider. Remember that moderation is key, as some cheeses can be high in fat and sodium. By maintaining a balanced diet, which includes safe cheese options, you can help support your health and the development of your baby during pregnancy. Always stay informed and make choices that support both your antenatal care needs and the health of your growing baby.