Pregnancy comes with a lot of dos and don’ts when it comes to food. Eating the right foods is important for the health of both mother and baby. Sandwiches can be a quick, easy, and nutritious lunch or snack during pregnancy. However, there are some important guidelines to follow when choosing sandwich ingredients while pregnant.
Can pregnant women eat cold cuts and deli meats?
Cold cuts and deli meats like turkey, ham, roast beef, and salami are not recommended during pregnancy. These types of meats carry a higher risk of contamination with listeria, toxoplasma, and other bacteria that can cause foodborne illness. Listeria infection in pregnancy can lead to miscarriage, stillbirth, and other complications.
If you are craving a sandwich with cold cuts, heat the meat first until steaming to kill any potential bacteria. Or choose lower-risk alternatives like peanut butter, tuna fish, and leftover chicken or roast beef.
What kind of cheese can pregnant women eat?
Not all cheeses are created equal when it comes to safety during pregnancy. Here are some cheese guidelines for pregnant women:
- Avoid unpasteurized and raw milk cheeses like feta, Brie, Camembert, blue cheese, queso fresco, and queso blanco. These can harbor listeria.
- Choose pasteurized processed cheeses from the deli counter like American, Swiss, mozzarella, and cheddar. Make sure they are heated if adding to a hot sandwich.
- Opt for pasteurized cream cheese, hard cheeses like parmesan, and cottage cheese.
- Wash all fruits and vegetables thoroughly before eating to minimize risk of toxoplasma from unwashed produce.
What lunch meats are safe to eat when pregnant?
If you want to enjoy a sandwich with lunch meat, choose options like:
- Turkey breast
- Ham
- Roast beef
- Corned beef
- Salami
- Bologna
Make sure all lunch meats are heated thoroughly first. Refrigerate promptly after use. You can also grab a pre-packaged lunch meat to avoid deli counters.
What vegetables can be added to sandwiches for pregnant women?
Pregnant women can enjoy a wide variety of fresh vegetables on sandwiches. Some healthy options include:
- Lettuce
- Tomatoes
- Cucumbers
- Onions
- Bell peppers
- Carrots
- Spinach
- Sprouts
- Avocado
Just make sure all veggies are thoroughly washed to remove any bacteria before eating. Also be mindful of produce-related recalls during pregnancy.
What healthy bread options are recommended for pregnant women?
Bread acts as the foundation for any great sandwich. Look for healthy whole grain options like:
- 100% whole wheat
- Multi-grain
- Sprouted grain
- Rye
- Pumpernickel
Avoid soft cheeses with higher moisture content like Brie and feta since they have a higher risk of containing listeria.
Whole grains provide important nutrients like B vitamins, iron, and fiber. Limit more refined white breads and rolls which offer less nutritional value.
What condiments and spreads can pregnant women enjoy on sandwiches?
Condiments and spreads can make a sandwich taste great without much added risk. Some smart choices include:
- Mustard
- Ketchup
- Mayonnaise
- Hummus
- Guacamole
- Pesto
- Barbecue sauce
- Horseradish
- Pickles
Avoid unpasteurized products like raw honey or raw milk cheeses in spreads. Also steer clear of pâtés or meat spreads which could contain bacteria.
Can pregnant women eat peanut butter sandwiches?
Peanut butter is perfectly safe to eat during pregnancy. It provides protein, healthy fats, fiber, vitamin E, magnesium, and folate. Skip raw sprouted peanut butter and choose regular pasteurized peanut butter to avoid any potential pathogens. Other nut butters like almond butter are also great options.
What kind of tuna can pregnant women eat on sandwiches?
Tuna fish is a lean protein that is low in mercury. Pregnant women can safely eat up to 6oz per week of low-mercury tuna like:
- Light tuna
- Skipjack tuna
However, limit high-mercury tuna like albacore or white tuna to no more than 3oz per week when pregnant. Make sure to thoroughly cook all tuna to an internal temperature of 145°F.
Can pregnant women enjoy hot deli sandwiches?
Hot deli sandwiches can be a satisfying option during pregnancy as long as you take precautions. Opt for freshly made sandwiches assembled before your eyes. Avoid pre-made sandwiches that have been sitting out for long periods allowing bacteria to grow.
Make sure any lunch meats are thoroughly heated through on the sandwich. Pile on plenty of roasted veggies for added nutrition and flavor. Popular hot sandwiches like grilled cheese, paninis, and reubens can all be modified to be pregnancy-safe.
What food safety tips should pregnant women follow with sandwiches?
To safely enjoy sandwiches during pregnancy:
- Avoid cross-contamination by keeping raw meats like poultry, seafood, and beef separate from other ingredients
- Wash hands, cutting boards, dishes, and utensils after contact with raw meats
- Use leftovers within 3-4 days and reheat thoroughly
- Avoid deli counters and salad bars as they carry higher risk of foodborne illnesses
- Discard food left out for more than 2 hours; 1 hour if over 90°F outside
- Heat all hot deli sandwiches, soups, and leftovers added to sandwiches to 165°F
- Refrigerate promptly after assembling sandwich
Following basic food safety guidelines helps minimize risks when eating sandwiches while pregnant.
Sample healthy sandwich combinations for pregnant women
Here are some nutritious and delicious sandwich ideas that are safe for expecting moms:
| Sandwich | Ingredients |
|---|---|
| Turkey and avocado | Sliced turkey breast, avocado, lettuce, tomato, sprouts, mustard, whole wheat bread |
| Hummus veggie wrap | Hummus, roasted red peppers, cucumbers, red onions, spinach, whole wheat tortilla |
| Grilled chicken BLT | Grilled chicken breast, bacon, lettuce, tomato, mayo, whole grain bread |
| Tuna melt | Tuna fish, tomatoes, spinach, shredded cheddar, whole wheat English muffin |
| Egg salad sandwich | Hard boiled eggs, light mayo, mustard, celery, lettuce, rye bread |
| Roast beef and provolone | Roast beef, provolone cheese, roasted red peppers, balsamic vinaigrette, ciabatta roll |
| Peanut butter and banana | Crunchy peanut butter, banana slices, honey, whole wheat bread |
| Veggie pita | Hummus, cucumbers, tomatoes, feta, red onion, spinach, whole wheat pita |
Conclusion
Sandwiches can be a healthy and safe option for pregnant women as long as some basic food safety guidelines are followed. Focus on ingredients like whole grains, lean proteins, veggies, and nutritious spreads. Avoid risky foods like raw sprouts, unpasteurized products, and cold deli meats. Take extra precaution when handling and preparing foods to reduce chance of foodborne illnesses. A variety of nutritious sandwiches can be safely enjoyed as part of a balanced diet during pregnancy.
