Many pregnant women wonder if they need to give up favorite cured meats like pepperoni and salami for the duration of their pregnancy. These flavorful meats are staples on pizzas and sandwiches, so naturally you may be curious if you can still enjoy them over the next nine months.
The main concern with cured meats like pepperoni and salami is that they may contain bacteria that could cause food poisoning. Food poisoning exposes you and your baby to toxins that can be especially dangerous during pregnancy.
So should you say goodbye to pepperoni pizza and salami subs for now? Here’s a detailed look at the risks and how to enjoy these cured meats as safely as possible.
Are Pepperoni and Salami Considered “Lunch Meats”?
First, let’s clarify what’s considered a “lunch meat.” The American Pregnancy Association and other health groups commonly warn against eating packaged sliced lunch meats during pregnancy. These include:
- Ham
- Turkey
- Roast beef
- Bologna
Lunch meats refer to any meat that is pre-sliced and packaged for sandwiches. The concern is that these meats are vulnerable to Listeria bacteria.
Listeria is rare but dangerous for pregnant women, potentially leading to miscarriage, stillbirth, and other complications.
Pepperoni and salami are technically a type of cured or fermented meat. However, they aren’t always sliced and packaged like traditional lunch meats.
So in their whole form, pepperoni and salami don’t carry the exact same risks as pre-packaged lunch meats. Still, they can potentially harbor harmful bacteria if not handled properly during processing and storage.
Are Pepperoni or Salami Safe to Eat During Pregnancy?
There is no definitive “yes” or “no” answer on whether it’s safe to eat pepperoni or salami while pregnant. However, there are some smart guidelines you can follow to balance safety with satisfying your cravings.
According to the Academy of Nutrition and Dietetics, it’s highly unlikely that you will get food poisoning from eating deli meats occasionally. This means it’s okay to satisfy reasonable cravings in moderation.
To be extra safe, take these precautions with pepperoni and salami during pregnancy:
- Avoid pre-packaged sliced pepperoni and salami from the refrigerated section of the grocery store. Only eat pepperoni and salami that you freshly slice yourself.
- When purchasing pepperoni and salami sticks, inspect packaging dates and expiration dates carefully. Only purchase products with good turnover.
- Store all pepperoni, salami, and other cured meats sealed in the refrigerator for no more than 3-5 days maximum. Discard uneaten portions after this timeframe.
- Thoroughly reheat pepperoni pizza, sandwiches, and other dishes containing pepperoni or salami until steaming hot.
By following basic food safety practices, you can safely indulge your cravings for these flavorful meats during pregnancy. Moderation is key, but there is no need to fully restriction yourself if you take reasonable precautions.
Nutrition Profile of Pepperoni and Salami
Aside from foodborne illness risks, what is the nutrition profile of pepperoni and salami? Are these cured meats healthy choices during pregnancy?
Here is how 3 ounces of turkey pepperoni and Genoa salami compare nutritionally:
| Nutrient | Pepperoni | Salami |
|---|---|---|
| Calories | 290 | 435 |
| Total Fat | 24g | 38g |
| Saturated Fat | 10g | 14g |
| Sodium | 930mg | 1330mg |
| Carbohydrates | 2g | 3g |
| Protein | 18g | 22g |
As you can see, pepperoni and salami are high in sodium, fat, and calories compared to other protein foods. While fine for an occasional indulgence, both meats are highly processed.
During pregnancy, focus instead on getting plenty of lean proteins like chicken, fish, eggs, beans, dairy, and nuts. These nourishing foods provide protein and other vitamins and minerals you and your baby need.
Healthy Pregnancy Diet Guidelines
Along with being mindful about risks associated with deli meats, keep the bigger picture of diet and nutrition in mind during your pregnancy.
According to the American College of Obstetrics and Gynecology (ACOG), the key guidelines for pregnancy nutrition include:
- Eat a variety of foods to get important nutrients for you and your baby. Choose plenty of fruits, vegetables, whole grains, dairy and other protein foods.
- Take your prenatal vitamin daily to help fill any nutritional gaps.
- Drink 64-80 ounces of water daily to stay hydrated.
- Limit caffeine to 200mg per day or less.
- Avoid raw meat, fish, eggs, and unpasteurized products to minimize food poisoning risks.
- Steer clear of alcohol, tobacco, and any unprescribed or recreational drugs.
- Practice moderation if you indulge in sugary or fried foods. Focus on whole, nutrient-dense foods instead of empty calories.
Making smart, balanced food choices during pregnancy isn’t about deprivation. It’s about making sure you get optimal nutrition to support your health and your baby’s growth and development.
Food Poisoning Risks During Pregnancy
One reason that many pregnant women are cautioned against deli meats is the risk of foodborne illness. So what exactly are the concerns related to getting food poisoning while pregnant?
According to the CDC, pregnant women are 10 times more likely to suffer severe complications from foodborne pathogens like E. Coli, Listeria, Salmonella, and Toxoplasma.
This susceptibility is due to pregnancy-related changes to the immune system. When a pregnant woman contracts a foodborne illness, bacteria can multiply and trigger dehydration along with other dangerous symptoms.
In some cases, food poisoning may lead to preterm labor, miscarriage, stillbirth, birth defects, or life-threatening complications.
To avoid food poisoning during pregnancy:
- Avoid high-risk foods like unpasteurized dairy, raw eggs, and raw or undercooked meat and seafood.
- Thoroughly wash produce before eating.
- Practice safe food handling and storage, keeping perishable foods refrigerated.
- Reheat hot foods until steaming to kill bacteria.
- Avoid cross-contamination in the kitchen by using separate cutting boards for meats and produce.
- Wash hands thoroughly before cooking and eating.
Taking basic precautions helps minimize your chances of contracting a foodborne illness. While inconvenient food cravings may need to wait, food safety should always come first during pregnancy.
Can I Eat Cold Cuts If I Heat Them Up First?
Many pregnant women wonder if they can still enjoy deli meats as long as they heat them up first. It’s logical to think that thoroughly cooking or reheating meats would kill any dangerous bacteria like Listeria or E. coli.
However, according to the United States Department of Agriculture (USDA), this may not eliminate the risk entirely. Some foodborne pathogens can produce toxins that are not destroyed through conventional heating or reheating.
The USDA states that even if you bring cold cuts to a boil or microwave them until steaming, there is no way to guaranteed they are 100% safe for pregnant women.
For highest safety, it’s recommended to avoid deli meats altogether unless they are freshly sliced in a sanitary environment. Or opt for lower-risk alternatives like pasteurized turkey bologna or making your own meat and cheese roll-ups.
While the odds of getting sick from heated deli meats are low, it’s better to be safe when it comes to your health and your baby’s.
Can I Eat Pepperoni or Salami That I Cooked Myself?
Unlike pre-packaged cold cuts, pepperoni and salami you cook yourself may pose less risks in pregnancy.
If you cook sausages and cured meats directly from raw or close to their whole, fresh form, the risks are lower. Cooking meats thoroughly to an internal temperature of 160°F is likely to kill any parasites, bacteria or viruses.
So enjoying pepperoni and salami you cook at home in casseroles, on pizzas, etc. is less concerning than eating pre-sliced packaged varieties.
Additionally, salt-cured or fermented sausages like salami are considered lower risk than cold cuts according to some sources. The salt, nitrates, nitrites, and lactic acid used in processing help inhibit bacteria growth.
That said, it’s still smart to take precautions when cooking cured meats yourself:
- Carefully inspect sausages and salami for signs of spoilage like sliminess or mold.
- Make sure all raw meats are fresh and stored properly before cooking.
- Use a meat thermometer to verify sausages and larger meats reach 160°F minimum internal temperature.
- Avoid cross-contamination by keeping raw meats away from other foods and washing hands, counters, cutting boards, etc. after handling.
- Refrigerate cooked meats promptly in shallow containers to allow rapid cooling.
Following basic safe food practices at home allows you to keep enjoying pepperoni, salami, and other flavorful meats in pregnancy. Just take the same precautions you would when cooking any raw meat.
Can I Order a Pepperoni or Salami Pizza While Pregnant?
Good news: enjoying pizza with pepperoni or salami while pregnant can be safe if ordered from a reputable restaurant.
According to the Food Safety and Inspection Service, pepperoni and salami on pizzas are not considered the same high-risk hazard as pre-packaged deli meats.
When you order a baked pizza, the high heat of the oven helps kill any bacteria on the meats and other toppings. Major pizza chains also typically use good ingredient monitoring and food safety practices that minimize risks.
To enjoy pepperoni or sausage pizza safely during pregnancy:
- Order from a trusted local pizzeria with high food safety standards, or a national chain like Domino’s or Pizza Hut.
- Opt for thoroughly cooked pepperoni or salami; avoid raw cured meats like prosciutto.
- Request your pizza be baked until piping hot and golden brown.
- Avoid pizza that looks undercooked or shows any signs of mishandling, like uncased pepperoni.
- Eat pizza promptly while still hot, or reheat chilled leftovers thoroughly until steaming.
Pizza night doesn’t have to be off the table when you’re expecting. Just take care to ensure your pie is fully baked and made with safe ingredient handling practices.
Healthy Lunch Meat Alternatives
If you want to minimize risks from deli meats but still crave sandwiches, wraps, and other easy meals, consider these healthy alternatives:
- Roasted vegetables: Load up sandwiches with roasted veggies like eggplant, zucchini, bell peppers, mushrooms and more.
- Hummus: A thick schmear of protein-rich hummus can replace deli meats.
- Nut or seed butters: Try nutritious spreads like almond butter or sunflower seed butter.
- Avocado: Slices or mashed avocado offer a creamy, filling sandwich option.
- Beans: Mash beans or add bean spreads to sandwiches for a protein punch.
- Tofu: Slices of seasoned baked tofu can provide meaty texture and flavor.
- Cheese: Go for pasteurized cheeses like cheddar, Swiss or mozzarella.
Explore creative meatless sandwich fillings that are tasty, satisfying and pregnancy-safe. You may discover new favorites!
Other Foods to Avoid in Pregnancy
Along with deli meats, there are a few other foods that should be avoided or limited during pregnancy due to safety concerns. These include:
- Raw or undercooked eggs
- Raw or undercooked seafood
- Unpasteurized soft cheeses
- Unpasteurized milk and fruit juices
- Raw sprouts like alfalfa
- Unwashed produce
- Undercooked meat and poultry
To be extra cautious, also limit or avoid:
- Fish high in mercury like swordfish, shark, tilefish and king mackerel
- Unpasteurized honey
- Caffeine over 200mg per day
- Alcohol
- Tobacco products
Discuss any cravings for risky foods with your prenatal care provider. In some cases, they may approve small amounts, but it’s wise to get a medical opinion.
The Takeaway
What’s the bottom line when it comes to pepperoni, salami and other deli meats in pregnancy? Moderation is key if you choose to indulge.
To enjoy cured meats safely:
- Limit intake to occasional not daily.
- Avoid pre-packaged sliced meats when possible.
- Opt for freshly sliced at a sanitary deli counter.
- Cook meats at high heat until steaming or 160°F.
- Practice safe food handling and storage.
While it may be disappointing to restrict favorite foods, being mindful about risks can give you peace of mind. Focus on all the delicious pregnancy-safe foods you can enjoy over the next nine months as your baby grows.
