Quick overview
Pregnant women need to be cautious about the deli meats they eat due to the risk of Listeria contamination, which can cause pregnancy complications. The safest options are freshly sliced deli meats that are heated until steaming hot. The deli meats to avoid completely are soft, unpasteurized cheeses and deli salads or spreads that contain mayonnaise. As long as pregnant women take precautions, many deli meats can be safely consumed in moderation as part of a healthy, balanced diet.
Deli meats, also known as lunch meats or cold cuts, are precooked or cured meats that are sliced and sold at delicatessens. Deli meats provide protein, vitamins, and minerals, but they also carry risks if not handled properly. One of the main concerns with deli meats for pregnant women is the potential for Listeria monocytogenes contamination. Listeria is a type of bacteria that can cause an infection called listeriosis. Pregnant women are at higher risk of infection, which can lead to pregnancy complications like miscarriage, stillbirth, and preterm labor. Because of this risk, pregnant women need to be very careful about which deli meats they eat and how they are handled and prepared. With some simple precautions, many deli meats can be safely consumed during pregnancy. This article provides an overview of the deli meats that pregnant women can and cannot eat, as well as tips for safe handling and preparation.
Deli meats to avoid during pregnancy
There are certain deli meats that pregnant women should avoid completely due to their higher risk of Listeria contamination:
- Soft cheeses: Soft cheeses, such as Brie, feta, Camembert, blue-veined cheeses, queso fresco, and Parmesan, have a higher risk of Listeria. Pregnant women should avoid eating these cheeses unless they are clearly labeled as being pasteurized.
- Deli salads: Deli salads, such as ham salad, chicken salad, tuna salad and seafood salad, often contain mayonnaise and other ingredients that can harbor Listeria bacteria. It’s safest for pregnant women to avoid store-prepared deli salads.
- Unpasteurized deli meats: Deli meats that are not pasteurized or treated to kill pathogens have a higher risk of Listeria contamination. This includes “fresh” deli meats sliced directly in the deli.
- Refrigerated pâtés or meat spreads: These ready-to-eat spreads can also harbor Listeria.
Unless you are completely certain that a deli meat has been pasteurized or cooked thoroughly to kill potential pathogens, it’s best for pregnant women to steer clear of these higher-risk options.
Safest deli meats
There are some deli meats that can be safely consumed if handled properly:
- Pre-packaged lunch meats: Lunch meats that are commercially pre-packaged, such as branded turkey or ham slices, carry less risk because they are processed in facilities that follow strict sanitation protocols. Opt for major national brands when possible.
- Hard salami and pepperoni: These cured and fermented sausages are considered safe if cut straight from the sausage rather than pre-sliced at the deli counter.
- Roasted chicken or turkey: Freshly sliced roaster chicken or turkey breast from the deli is safe.
- Ham and pork: Look for a cured, cooked ham or pork product such as a picnic roast.
The deli meats above are safer choices because the curing, cooking, and factory sealing process helps kill potential pathogens. But it is still important to take precautions when handling, preparing, and storing them, which will be covered next.
Handling deli meats safely during pregnancy
To minimize the risk of Listeria from deli meats, follow these safe handling tips:
- Avoid the deli counter: Opt for pre-packaged deli meats rather than those sliced at the deli counter, when possible. Or choose freshly sliced meats like turkey and roast beef instead of higher-risk cured or smoked deli meats.
- Check expiration dates: Do not purchase or eat deli meats that are past their expiration date.
- Heat it up: Thoroughly reheat deli meats until they are steaming hot before eating them. This helps kill any Listeria bacteria that could be present.
- Avoid cross-contamination: Use a separate cutting board and knife just for deli meats. After touching deli containers or packages, wash hands before touching other foods.
- Store properly: Keep deli meats refrigerated at 40°F or colder. Discard any deli meats that have been sitting out for more than 2 hours.
- Eat early: Consume fresh deli meats within 3-5 days of opening the package. Do not eat deli meats that are starting to spoil.
Taking these precautions when selecting, preparing, and storing deli meats can help pregnant women safely enjoy these foods.
Healthy ways to eat deli meats while pregnant
Here are some nutritious ways that pregnant women can incorporate deli meats into their diet safely:
Sandwiches
A sandwich can be a simple yet satisfying meal when made with healthy deli meats. Some good options include:
- Turkey or chicken breast sandwich with lettuce, tomato, avocado
- Grilled ham and cheese
- Roast beef sandwich with pickled vegetables like cucumbers or jalapeños
Be sure to heat any deli meats until steaming before making a sandwich during pregnancy.
Wraps
Turn sliced deli meats into a wrap by rolling them up with fresh veggies in a whole wheat tortilla or flatbread. Try fillings like turkey and spinach or ham with arugula and roasted peppers. Heat up the deli meat before assembling your wrap.
Salads
Chopped salami, ham, turkey, or chicken breast can serve as flavorful protein toppers on a salad with leafy greens, vegetables, beans, and other wholesome ingredients.
Snacks
Keep portable snacks on hand by pairing sliced deli meats with cheese cubes, nuts, crackers, olives, pickles, or avocado. Remember to reheat the deli meat before snacking.
Breakfast
For a quick protein-packed breakfast, enjoy heated deli meat on an English muffin or bagel. Top it off with cheese, a fried egg, or avocado for a complete meal.
Pizza
Precooked ham, salami, pepperoni, or prosciutto are tasty additions to homemade pizza. Leave off the deli counter cold cuts which haven’t been cooked.
Pasta
Chopped ham, salami, or prosciutto can flavor up pasta dishes like carbonara, alfredo, or mac and cheese. Always reheat the meat thoroughly while cooking the pasta.
Healthy diet with deli meats when pregnant
Deli meats can be part of a nutritious pregnancy diet, but they should be consumed in moderation along with a variety of other healthy foods. Here are some tips for healthy eating with deli meats while pregnant:
- Eat plenty of fruits, vegetables, whole grains, beans, lentils, nuts, seeds.
- Choose lean proteins like poultry, seafood, eggs, legumes, tofu.
- Include dairy such as milk, yogurt, and cheese for calcium and vitamin D.
- Eat deli meats in moderation – no more than a few times per week.
- Limit processed meats high in sodium like sausages, bacon, and hot dogs.
- Stay hydrated by drinking water as your main beverage.
- Take a prenatal vitamin to cover any nutritional gaps.
- Talk to your doctor about diet, weight gain goals, supplements.
Focusing on fresh, wholesome foods ensures pregnant women and babies get the nutrients they need while still allowing for some deli meats in moderation.
Listeria prevention tips
Listeria is a foodborne illness that poses a serious risk during pregnancy. Here are some key ways pregnant women can prevent Listeria infection:
- Avoid higher-risk foods like soft cheeses and deli counter meats.
- Cook foods like deli meats and hot dogs until steaming hot.
- Avoid unpasteurized dairy products.
- Rinse produce under running water before eating.
- Store and handle foods properly to avoid cross-contamination.
- Do not eat refrigerated smoked seafood unless it is an ingredient in a cooked dish.
- Reheat leftover foods until steaming hot.
- Avoid raw sprouts like alfalfa sprouts.
Following proper food safety practices at home reduces the risk of Listeria and other foodborne illnesses. Speak with your doctor right away if you have any signs of listeriosis while pregnant.
Foods to eat instead of deli meats
Pregnant women can fulfill their nutritional needs with many healthy foods that are not deli meats. Some examples of nutritious alternatives include:
- Canned tuna or salmon
- Beans, lentils, tofu
- Eggs
- Cheese sticks or slices
- Greek yogurt
- Seeds and nuts
- Nut or seed butters
- Whole grain crackers
- Hummus
- Avocado
These foods can all provide protein, vitamins, minerals, fiber, and healthy fats without the concerns of deli meats. Variety is key – mix up these alternatives throughout each week for healthy snacks and quick meals without deli meats.
Conclusion
Deli meats can be consumed in moderation during pregnancy as long as precautions are taken. The highest risk deli items like soft cheeses, deli salads, and unpasteurized meats should be avoided completely. Safest choices include prepackaged cured or cooked meats, chicken, and turkey roasted in the deli. Handle deli meats carefully, reheat until steaming, and incorporate them sparingly along with a variety of other healthy foods. With proper handling and preparation, many deli meats can be part of a nutritious pregnancy diet. But it is always smart for expectant mothers to remain vigilant about food safety. If ever in doubt, avoid the deli meat and substitute other protein-rich foods instead.
