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Shutterstock It is common to experience those crazy hunger pangs and cravings while pregnant, and you would want to try all sorts of foods, including deli meat. However, having deli meat during pregnancy may not be appropriate for some women. This cooked and sliced meat is prepared for light meals or sandwiches. There are three types of deli meats-first is the whole cut type, which is first cooked and then sliced. The second is the sectioned meat, restructured from pieces or chunks and put
together to form one piece. And the third type is processed meat, which could be similar to the sectioned one but includes meat by-products. Deli meat could be a nutritious yet delicious option to control hunger pangs. But is it safe for pregnant women? Read this post to know more about the safety and precautionary measures before consuming deli meat during pregnancy. Deli meat is safe to eat as long as it is properly stored and thoroughly cooked (heated at 165°F) (1). Heating at such high temperatures ensures complete killing of the bacteria. However, deli meats are high in saturated fats as well as sodium and should be consumed in moderation during pregnancy. Also, be careful while handling raw meats so as to
prevent them from getting contaminated by parasites and bacterias such as listeria, toxoplasma, and salmonella, which can pose as a risk during pregnancy (2). Deli meats are usually processed meats that get exposed to the environment and the bacteria during packaging. The following section lists the deli meats you can safely consume during pregnancy. The safest deli meats to have during pregnancy include: Image: iStock Here is a list of deli meats that you need to stay away from during pregnancy. Image: Shutterstock Deli meats are usually sold as raw ingredients, but can also be included in certain foods sold outside. Foods That Contain Deli MeatHere is the list of foods that contains deli meat:
While having deli meats, you need to follow some safety precautions reduce the chances of bacterial infections such as listeria. How To Avoid Listeria From Deli Meats?To avoid contracting the listeria bacteria from deli meats:
If you get infected by listeriosis, you may start showing specific symptoms. Listeriosis Symptoms To Look For If You Eat Deli Meat In PregnancyListeria bacteria can stay alive even in cold temperatures. Animals fed on contaminated food become the carriers of these bacteria and pregnant women, who usually have low immunity levels, are more susceptible to listeriosis. The risk of catching this infection is the highest during the third trimester. Some of the symptoms of listeriosis include (3):
In extreme cases one can develop meningitis and septicaemia, also some may need hospitalization. If you notice these symptoms, stop deli meat consumption and contact your doctor right away. Relation Between Listeriosis And Deli Meat During PregnancyThe listeria outbreak in the year 1998 was linked to deli meats. The FDA’s risk assessment for Listeria has found that 85% of the cases are due to the consumption of deli meat, which put them under the very high-risk food category (4). However, the FDA has guidelines for safe use of meats to reduce the chance of infection and make deli meats safe to eat during pregnancy. It is also necessary for you to take some measures while choosing the deli meats. We tell you about it next. Tips To Choose Healthy Deli MeatsHere are a few simple tips to help you choose the right kind of deli meats:
Excessive consumption of deli meats may pose some health risks to the mother and the baby. Possible Side Effects Of Deli Meats While PregnantHere are some side effects of having deli meats during pregnancy:
If you are planning to have cold cuts, then avoid deli meats during pregnancy to keep the calories in check. Also, heat the cold cuts to the recommended temperature before consumption (2). Keep reading for answers to a few commonly asked questions about deli meat consumption during pregnancy. 1. How hot should deli meat need to be when you consume it? The recommended temperature is 165°F (74°C). Have steaming hot deli meats to make sure that the meat is free of any bacteria. 2. In which trimester can you safely eat deli meat? Deli meats can be eaten any time during pregnancy provided they are cooked thoroughly. 3. Does craving deli meat during pregnancy say something about baby gender? According to old wives tales, a craving for salty and spicy foods indicates a boy while longing for sweet indicates a girl. Since deli meats are salty, it can be assumed that you are carrying a baby boy. However, there is no scientific evidence to prove these claims. 4. Is it okay to eat refrigerated, cooked deli meat when pregnant? Yes, but cooked and refrigerated deli meats must be reheated before consumption to kill any bacteria that the meat is exposed to in the environment. 5. Is it safe to eat packaged deli meat during pregnancy? Yes. Packaged deli meats are processed meats and can be consumed after heating as recommended. The recommended refrigerator storage temperature for open packaged deli meat is 40°F or below. If stored in the freezer at a temperature of 0°F or below, you can use it for 1 to 2 months (6). Limiting the number of deli meats during pregnancy is recommended since it has high sodium and saturated fats. You may also ensure to store and cook the deli meat as per recommended safety standards to avoid food-borne bacterial infections such as listeriosis. You may eat deli meat in any trimester if it is cooked thoroughly. It is better to opt for low-calorie daily meats such as turkey breast or chicken breasts than sausages or hot dogs. Consult your doctor immediately if you feel uneasy or have any side effects after consuming deli meat. Infographic: Alternatives To Deli MeatsDeli meat makes for a quick ingredient in various dishes and renders a unique flavor. But, it is better to choose their alternatives during pregnancy. We have prepared a list of such ingredients that do not require you to compromise on excellent taste. Illustration: MomJunction Design Team References:MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
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Shreeja holds a postgraduate degree in Chemistry and diploma in Drug Regulatory Affairs from the University of Mumbai.
Before joining MomJunction, she worked as a research analyst with a leading multinational pharmaceutical company. Her interest in the field of medical research has developed her passion for writing research-based articles. As a writer, she aims at providing informative articles on health... Celebrity nutrition advisor Dr. Shikha Sharma has founded Dr. Shikha’s Nutrihealth in 1998. Dr. Shikha has done her MBBS from Maulana Azad Medical College and her organization, Dr. Shikha's NutriHealth, has over 50 Ayurveda experts and nutritionists who provide consultation services
to the clients. The Nutrihealth expert team handles weight loss/weight gain, PCOS, thyroid, diabetes, cholesterol, post-pregnancy weight loss and... What deli meats can I eat while pregnant?Bottom line: Avoid deli meat straight from the counter, but you can eat it heated up. If the meat is steaming or feels fully warmed through, it's safe (the heat will kill any harmful bacteria). Granted, the idea of nuked ham slices seems pretty gross. But think of it this way: panini!
What deli sandwiches can I eat while pregnant?All sandwich bread is safe for pregnant women to eat, but you can make wiser choices when choosing bread. For example: Opt for brown or wholegrain bread over white. Choose wraps or flatbreads rather than bulky subs or bagels.
Can you eat subway while pregnant?Can Pregnant Women Eat At Subway? Subway sandwiches are safe for pregnant women to eat if they're heated until hot, rather than just warm. This means either microwaved for a few seconds or having the sandwich toasted – sometimes a little more than normal.
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