During pregnancy, Chrissy Teigen craved Lunchables with processed meat and cheese. She’s not the only one with a craving for cold cuts. But we bet your doctor told you to stay away from sliced meat, hotdogs, and the like. What’s the big deal?
Why can’t pregnant women eat deli meat?
The truth is that you shouldn’t eat deli meat unless it’s been heated enough to kill bacteria. It’s not that you’re forbidden to have a ham sandwich. It’s just that it’s not safe for you or your baby (1).
Sliced meats and cheeses are prone to contamination with bacteria. There are different kinds of foodborne illnesses and none of them are good news when you’re pregnant.
What happens if you eat deli meat while pregnant?
Probably, you won’t notice anything right away. But if the meat is contaminated with listeria, the bacteria incubate in your body and your baby’s body for up to a month before symptoms appear.
That’s right, listeria crosses the placenta. It’s downright scary.
The disease it causes is called listeriosis. It can cause miscarriage and stillbirth and can make both of you very ill (2).
Pregnant women are 10 times more likely to become sickened by deli meat (1).
What are the first signs of listeriosis?
If you’ve eaten a cold sandwich, unwashed fruits and vegetables, sushi, or soft cheese, you may develop listeriosis. Some people never know they have it – they are asymptomatic. However, it can still be deadly for the baby.
If you fall ill, the symptoms could be mistaken for morning sickness with the stomach flu. You might start with diarrhea, headache, vomiting, and a fever.
The smart thing is to contact your doctor immediately. They can test you for the illness. Then a simple course of antibiotics can take care of the infection and prevent tragedy.
How can you avoid getting sick from deli meat during pregnancy?
If you just can’t resist cold cuts, you have one option that can make your meals safer. You need to cook or heat the meat to the right temperature to kill the bacteria. You can use a microwave, the stove, the oven, the toaster, a sandwich maker, or the grill.
It’s easiest if you have a meat thermometer to check your food. The meat needs to reach 165°F.
If you don’t have a cooking thermometer, they’re cheap and really handy to have. We recommend getting one because it will help you protect your baby, too.
The old method of heating the meat until it steams may not be good enough because the heat has to reach the inside, too.
Just putting the food in the refrigerator or the freezer isn’t good enough. Listeria bacteria survive cold temperatures. It’s only heat and certain disinfectants that kill them. For example, raw fruits and vegetables need to be washed before you eat them. If you use hypochlorous acid, it’s safe for the food and for your skin, but it kills listeria.
Lastly, it’s crucial to wash your hands before and after preparing food with raw meat, deli meat, cheese, eggs, and fresh fruits and vegetables. It’s also smart to have at least 2 cutting boards: one for veggies and one for meat.
What deli meats can you eat while pregnant?
Did you scroll down here without reading the stuff up above? It’s all good; I know you’re looking for answers. Still, it’s a bad idea to eat deli meats.
But, if you heat them to 165°F, it’s probably okay.
Scroll up a little bit and check out the section about how to avoid getting sick.
What deli meats are safe during pregnancy?
Is a turkey sandwich safe during pregnancy? It depends – where did the turkey come from?
Are you using processed slices that come in a package or that you bought at the deli where they sliced it for you?
Or are you cutting up turkey breast that you cooked at home?
If you are slicing turkey that you baked at home, and you have a clean workspace, it’s probably okay to have that cold turkey sandwich. Even better, toast it on a sandwich grill, and then you won’t have to worry at all.
In fact, if you have processed turkey slices, do the same thing. Grill your sandwich. That simple extra step can make all the difference in keeping you and your baby healthy (3).
Try these tasty alternatives to deli meat
Don’t even push the grocery cart past the deli section. You don’t need any of that stuff while you’re pregnant. It’s only a few months. This will give you a chance to try new, delicious alternatives.
Take salmon, for example. Wild-caught salmon is low in mercury (unlike canned tuna or albacore). It’s rich in omega-3 fatty acids like DHA and EPA for your baby’s brain development. Make a salad with salmon or put it on crackers. You can buy pre-flavored versions or season it yourself (4).
Then, there’s roasted chicken and baked ham. Just like turkey, if it’s cooked and you slice it yourself, you can enjoy sandwiches with it.
Hard-boiled eggs are pleasant on sandwiches and salads. But the occasional fried egg on toast solves that craving for grease!
Instead of paté, try hummus on your sandwiches. And don’t forget about good old-fashioned peanut butter and almond butter.
Now, let’s talk about gearing up your kitchen and stocking your pantry to keep you healthy and happy during pregnancy.
Don’t want to give up deli meat?
Then get these tools. They make life easier and safer and you can use them after pregnancy, too.
Cuisinart WM-SW2N1 Sandwich Grill
If you love sandwiches, French toast, and omelets, you need a sandwich grill. With it, you can make deli meat safe to eat and cook with less grease. A sandwich maker like this is easy to use and a snap to clean up. (To make it even easier on yourself, wrap your sandwich in parchment paper then you have nothing to clean up).
As long as the meat reaches 165°F, listeria bacteria go bye-bye. And you know what else? You can still eat sushi if you cook the fish first.
For homemade sushi, fold the slices in parchment paper and cook them on the sandwich grill. Then make your maki the same as usual.
For French toast, dip the bread in raw eggs with a dash of cinnamon and cook the slices on the grill. The indicator light will let you know when it’s done. It only takes a few minutes before you’re pouring syrup over the top.
Not only is this sandwich grill versatile, but it’s also BPA-free. The baking plates are hard anodized nonstick surfaces that don’t require cooking spray. This appliance is one of our favorites because it’s straightforward to use and clean.
But if you want to cook things on the stove, the slow cooker, the oven, or the outdoor grill, you really need a thermometer.
Alpha Grillers Instant Read Meat Thermometer
Everyone who cooks needs a food thermometer. This one is digital and has a wide range of temperatures it can measure. You can check frozen goods down to -58°F and baked goods up to 572°F. It’s perfect for making sure your deli meat is safe to eat, your hamburger is done, and your peanut brittle is ready. (That’s right, you can use it for candy making).
Not sure what temperature your chicken needs to reach? The thermometer is labeled with the appropriate temperatures in Fahrenheit and Celsius for a quick reminder.
Don’t want to lift the lid of the slow cooker? Open the probe and stick the point through a crack into your chili to check the temperature. When you close the probe, the thermometer shuts off.
But not to worry, it comes with 2 coin cell batteries that last a long time. I bought my thermometer last year and use it weekly and the batteries are still good. Of course, I don’t often use the backlight, but it’s there at the press of a button.
The digital display takes a few seconds. You can watch the numbers rise after you stick it in the middle of the pot roast.
How can you check if the thermometer is trustworthy? There are 2 tests. First, hold the probe against ice and it should read 32°F or 0°C. Second, stick it in boiling water and it should read 212°F or 100°C (or close to that depending on the altitude where you live).
Now, let’s talk about healthy alternatives to deli meat.
Chicken of the Sea Pink Salmon
While you’re pregnant, it’s best to avoid tuna, especially albacore. That’s because tuna tends to have more mercury and that’s poisonous for you and the baby. Try wild-caught salmon instead. It tastes great in salads, tacos, and sandwiches. You can put it in casseroles or just enjoy it on crackers.
Chicken of the Sea offers natural and pre-seasoned versions. Some of the flavors include cracked pepper, lemon chive, and lemon pepper. All of them are full of healthy fat and omega-3. If you get enough of these nutrients in your diet, it helps you and the baby. Omega uplifts your mood and helps your heart and stimulates the baby’s brain and nervous system development.
On the bright side, this salmon is MSC-certified for ocean sustainability.
Lightlife Smart Dogs Vegan Hot Dogs
If you love hot dogs, it might be best to choose all beef. Get the least processed kind you can so you eat fewer nasty additives. Then be sure to cook them properly. Put them in boiling water for a couple of minutes or grill them to make sure those pesky microbes are dead.
Better yet, switch to vegan hot dogs and keep your cholesterol levels happy. This brand of dogs has 7 grams of protein from plant sources only. Yes, you still need to heat them, but you’re avoiding saturated fat and cholesterol. On the downside, they still have a significant amount of sodium.
Santa Cruz Organic Creamy Light Roasted Peanut Butter
When you’re pregnant, you have an excuse to eat better. Don’t settle for the cheap store brands of peanut butter that are packed with oil, salt, and sugar. All you need for tasty peanut butter is roasted peanuts. Take this brand, for example.
This smooth nut butter is made from lightly roasted organic peanuts and absolutely nothing else. There are no additives or preservatives.
Plus, if you’re worried about getting enough folate, just 2 tablespoons has 119 mcg. It doesn’t take long to eat that on whole-grain toast or apple slices. You can add it to a smoothie as well. Peanut butter is also packed with protein, magnesium, and vitamin A.
Are you still craving deli meat?
Let’s go back to the Lunchables example. Chrissy Teigen said to microwave them for a few seconds. No offense, Chrissy, but that might not be good enough. But if you pop them in the oven at 350°F until the cheese melts, that’s better. You can check with your trusty thermometer to see if the meat hits 165°F.
What about a bologna sandwich? Stick it in your sandwich grill or toaster oven.
But you really miss paté? Well, this is one of the things that doesn’t heat up very well. Try hummus instead. I had some fantastic sweet red pepper hummus the other day. Or then there’s almond butter or peanut butter. Maybe even a nice veggie dip with natural Greek yogurt…
Come on, you’re going to be okay without deli meat for a few months. Pregnancy is stressful enough without worrying about making yourself and the baby sick. Take a load off your mind and take good care of your health. Cook meat to the proper temperatures, wash fruits and vegetables, skip the sushi and soft cheese, and hang in there. There are still tons of foods you get to enjoy.
Conclusion
Do you know how many times I had to stop and have a snack while writing this article? It’s hard to write about food and not feel hungry. But I hope it gave you the information you need to have a healthy pregnancy.
If you have questions about what to eat while you’re pregnant, please talk to your doctor, OB/GYN, or nutritionist. They can help you design a meal plan based on your specific needs.
Here’s to good health and a bright future!
Sources:
1. https://www.today.com/food/chrissy-teigen-shared-her-hack-eating-deli-meat-safely-while-t192719 Chrissy Teigen shared her hack for eating deli meat safely while pregnant. Does it work? By Aly Walansky, published September 29, 2020
2. https://www.mayoclinic.org/diseases-conditions/listeria-infection/symptoms-causes/syc-20355269 Listeria infection, by Mayo Clinic Staff
3. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/deli-meats/ Eating Deli Meats During Your Pregnancy: Is it Safe?
4. https://sweetspotnutrition.ca/7-easy-sandwich-alternatives-to-processed-meat/ 7 easy sandwich alternatives to processed meat, by Cheryl Strachan, published February 20, 2020
