Understanding Deli Meat During Pregnancy: Safe Choices and Precautions

It's no surprise that pregnant people have cravings and need to eat extra foods as their baby grows and develops. Unfortunately, deli meat usually ends up on the no-no list for pregnancy - but why is this?

A quick overview:

• Eating meat can be nutritious for pregnant people, especially because they need extra iron and protein to make sure they (and their unborn babies) stay healthy. Some women crave deli meat - but is it safe for pregnancy?

• Most meats are safe to eat during pregnancy (as long as they are cooked properly). However, deli or lunch meats are usually recommended to avoid.

• Deli or lunch meats have the potential to be a source of listeria. A listeria infection poses serious risks for women and their babies.

• Listeria is killed during cooking and pasteurization, which is why doctors might say don't eat deli meat, but cooked meats are fine.

• Concerns about whether you can eat deli meats during pregnancy should be taken seriously. So before you pick up that turkey sandwich or ham sandwich, consult with your doctor to see how you can best avoid serious illness.

What Are Some Risks and Precautions When It Comes to Deli Meat?

Deli meats and cold cuts can pose a risk to women who are pregnant due to the potential presence of listeria bacteria. Pregnant women are much more likely to get listeriosis compared to the general population, due to the weakened immune systems as their body cares for the developing baby.

Listeriosis, the illness caused by listeria, can lead to serious complications, including miscarriage, stillbirth, premature delivery, or life-threatening infection of the newborn baby.

The US Centers for Disease Control and Prevention (CDC) recommends avoiding deli meat during pregnancy because of the increased risk of these infections.

During pregnancy, women should be cautious about where they get their deli meats, opting for those from reputable providers with high standards of food safety. If you really want that cold turkey sandwich, be sure to choose a place that uses correct refrigeration temperatures, is safe with handling food, and knows how to properly store and prepare cold cuts.

What Are Safer Choices for Women Who Crave Deli Meat During Pregnancy?

If you really want that special sandwich and must have deli meat, here are some better options to try:

• Cooked meats (like roasted turkey breast slices) are safe to eat during pregnancy.

• You can opt for deli meats that are heated to an internal temperature of 165 degrees Fahrenheit.

• You can steam deli meats until they’re hot - this can also lower the risk of listeria in meat.

• Pregnant women can choose deli meats that are pre-packaged and meats that have been handled and stored properly.

• Hard and pasteurized cheeses are safe to eat during pregnancy and can make delicious sandwiches.

How Do You Handle and Cook Deli Meats Safely During Pregnancy?

Although food cravings are very common during pregnancy and usually harmless, the craving for cold deli meat can be a tricky one.

Pregnant women should handle deli meats safely at all stages of pregnancy. This can help avoid cross-contamination with other foods. Deli meats should be cooked to an internal temperature of 165 degrees Fahrenheit to kill listeria bacteria that can cause infections.

Steaming deli meats until they’re hot can also lower the risk of listeria. Pregnant women should always avoid eating deli meats that have been left at room temperature for too long. Deli meats should be stored in the refrigerator at a temperature of 40°F or colder.

High-Risk Deli Meats to Avoid

What are some types of meat that women should avoid during pregnancy?

• Hot dogs

• Lunch meats (turkey, chicken, ham, bologna)

• Cold cuts (unless they are heated to 165°F!)

• Deli meats that are high-risk for listeria infection (salami, pepperoni, dry sausages, and other fermented or dry-cured meat)

• Deli meats that contain unpasteurized milk or soft cheeses

• Deli meats that are pre-packaged or sliced at a deli counter (both carry risks if not handled or stored properly)

Pregnant women should avoid eating deli meats that have been recalled due to listeria contamination.

Keep in mind, deli meat isn't the only food that presents an increased risk of listeria monocytogenes. Other potential dangers include:

• Refrigerated pâté

• Smoked seafood (refrigerated)

• Soft cheese

• Raw fruits and vegetables that have not been properly washed

• Raw or undercooked meat, eggs, seafood, and poultry

• Sushi (that includes raw fish)

How do you know if you have a listeria infection?

Listeria infections can cause mild, flu-like symptoms for many women. This includes such fever, chills, muscle aches, and stomach problems. You also may have a stiff neck, headache, confusion, or loss of balance.

Even so, many people don't even know they have a listeria infection because they don't have symptoms.

Listeria infections are very serious during pregnancy, and the high fever and vomiting can cause dehydration that can lead to preterm labor.

Always make sure your food is completely safe for consumption: this can greatly reduce the risk to you and your baby.

Are There Alternatives to Deli Meats?

Pregnant women can opt for alternative protein sources, such as cooked chicken or fish. They can choose whole cuts of meat, such as turkey breast or roast beef, that are cooked.

There are also many delicious plant-based protein sources, such as beans or tofu.

Pregnant women can choose deli meats that are made from cooked meats, such as chicken or turkey.

Always consult with your doctor about food safety during pregnancy.

How can women make sure their food is safe during pregnancy?

Pregnant women should be aware of the risks of deli meat during pregnancy, taking precautions to handle food safely. Although there are many alternatives to deli meat that are safe during pregnancy, you can also just eat deli meat or lunch meat that has been heated up to a safe temperature (and check with a food thermometer!).

By following the guidelines from the Centers For Disease Control and consulting with your doctor, women can experience a healthy and safe pregnancy.