Hi! Pregnancy cravings are a powerful force, for sure. Here’s something to think about before you eat that sub: Listeria can be found in all processed, ready-to-eat deli meats, even the most popular and arguably tasty ones, like turkey, roast beef, salami, bologna, and pepperoni.
There is a small chance that the lunch meat you eat will be contaminated with this harmful bacteria, but if it is, you and your baby could be in much greater danger. That’s because pregnant women, whose immune systems are already weak, are much more likely to get listeriosis, a serious disease caused by Listeria.
The American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) say that a pregnant woman is 10 times more likely to get listeriosis than a healthy adult. And that’s why experts recommend ordering up an abundance of caution when it comes to cold cuts.
Does that mean your dreams of working for Subway are over? Not necessarily, but—spoiler alert—you might not like the safe-sub options they give you. Most people think it’s gross to eat cold cuts that are still very hot, because steaming them kills any bacteria that might be hiding. You could also go to a deli that roasts and slices its turkey fresh. If the beef is well-done, freshly roasted roast beef is also fine. Or to DIY your sub with freshly roasted. Or to find compromise in a meatball sub, or a chicken parm, or a grilled chicken sandwich.
And I know it’s not the same, but vegetarian options are always on the table too. Treat yourself to extra pickles, pepperoncini and mustard . and hey, you might even sublimate that cold cut craving.
Pregnancy comes with a whole host of dietary dos and don’ts. Many women who are pregnant wonder if they can’t eat tasty roast beef for the next nine months. Good news: you can eat roast beef while you’re pregnant without getting sick.
Roast beef can provide important nutrients for mom and baby. However, there are some guidelines to follow to minimize any risks. Read on for a complete guide to eating roast beef during pregnancy.
The Benefits of Roast Beef in Pregnancy
Lean roast beef provides many valuable nutrients that support a healthy pregnancy
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Protein: Roast beef is a great way to get the high-quality protein that fetal tissues and organs need to grow.
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Iron: Beef contains heme iron, which is more easily absorbed than plant sources. Iron helps make red blood cells to nourish the placenta and fetus.
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B Vitamins Roast beef provides B vitamins like B12 and niacin that give you energy and support neurological function
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Zinc: This mineral supports immune health and development of the nervous system and organs.
When included as part of a balanced diet, roast beef can be an nutritious way for pregnant women to meet increased protein and iron needs.
Is Deli Roast Beef Safe During Pregnancy?
Many pregnant women enjoy deli roast beef sandwiches But is this lunch meat actually safe to eat during pregnancy?
Unfortunately, no – deli roast beef carries risks of contamination with listeria and other bacteria. Deli meats have caused many foodborne illness outbreaks due to risks like:
- Handling by employees
- Slicing equipment contacting meat
- Opening/closing of deli display cases
For this reason, doctors and dieticians recommend pregnant women avoid cold deli meats unless reheated to steaming (165°F) immediately before eating. This includes roast beef.
Safer alternatives: Make sandwiches with just-cooked roast beef, or use options like peanut butter, hummus, sliced eggs or cheese.
Guidelines for Eating Roast Beef When Pregnant
Follow these tips for safely enjoying roast beef during pregnancy:
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Cook to 160°F – Use a food thermometer to ensure roast beef reaches an internal temperature of at least 160°F. This kills any bacteria present.
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Avoid pink meat – Only eat well-done roast beef with no pink parts, which can contain more bacteria.
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Use separate cutting boards – Prevent cross-contamination by using separate boards and knives for raw meat.
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Wash hands – Carefully wash hands and cooking tools after handling raw beef.
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Avoid cross-contamination – Keep raw meat away from other foods. Don’t reuse platters or utensils that touched raw meat.
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Reheat leftovers fully – Heat roast beef leftovers to 165°F. Discard if leftovers have been sitting at room temp for longer than 2 hours.
Following basic food safety guidelines when cooking and serving roast beef minimizes pregnancy risks.
Are There Any Risks of Eating Roast Beef While Pregnant?
When properly handled and cooked, roast beef is considered safe to eat during pregnancy. However, there are some potential risks to be aware of:
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Bacteria – Raw or undercooked beef may contain Salmonella, E. coli, Listeria, or other bacteria that can cause foodborne illness. Thorough cooking kills these.
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Toxoplasma – This parasite in raw meat can cause toxoplasmosis. Avoid contamination and cook beef to safe temperatures.
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Nitrates – Processed meats may contain nitrates/nitrites. These preservatives may potentially be linked to complications like birth defects.
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Mercury – Large, long-lived fish like tuna contain mercury. Beef is not a mercury risk.
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Overcooked beef – Heavily cooked beef can be dry and tough. Use marinades and cook just to minimum safe temperatures.
While these risks are minimal with proper handling and cooking, pregnant women should take care to closely follow all food safety guidelines when preparing roast beef at home.
Healthy Ways to Eat Roast Beef While Pregnant
Here are some delicious, nutritious ways for pregnant women to enjoy roast beef:
- Roast beef lettuce wraps
- Roast beef and vegetable soup
- Roast beef hash with eggs
- Roast beef salad with chickpeas and feta
- Thai salad with roast beef and peanut dressing
- Roasted beef stuffed peppers
- Shredded roast beef sandwiches with slaw
- Roast beef and quinoa bowls
Focus on lean cuts of beef, load up on veggies, use whole grain buns and sides, and avoid fatty sauces for the healthiest meals.
Roast Beef Alternatives During Pregnancy
If you choose to avoid roast beef while pregnant, many nutritious alternatives provide similar benefits:
Proteins
- Chicken or turkey breast
- Beans and lentils
- Eggs
- Tofu
- Wild-caught fish like salmon
Iron Sources
- Chicken and pork tenderloin
- Beans like lentils, soybeans
- Fortified whole grain cereals
- Dark leafy greens like spinach
- Dried fruits like raisins, apricots
With thoughtful meal planning, you can get all the nutrients from roast beef through other diet sources. Focus especially on eating enough protein, iron, B vitamins, and zinc.
The Bottom Line on Eating Roast Beef While Pregnant
Roast beef can absolutely be part of a healthy pregnancy diet when handled properly. For maximum safety, cook roast beef to 160°F, avoid pink meat, and prevent cross-contamination. Avoid high-risk deli roast beef.
While roast beef provides beneficial protein, iron, B vitamins and zinc, these same nutrients can be obtained from other sources if you wish to avoid beef while pregnant.
As long as you follow all food safety guidelines and cook it thoroughly, roast beef can be a tasty source of key nutrients for a healthy pregnancy! Discuss any concerns with your doctor.
More About Pregnancy Cravings and Nutrition
It’s okay, there is a light at the end of that subway tunnel. It will just take you four months longer. Listeria risks go away after giving birth, even if you plan to breastfeed. This means you can enjoy your footlong, packed with the coldest cold cuts, safely and happily as soon as your little foot-and-a-half-long arrives. You can even place your order right from the birthing bed. That is, if you’re still craving it.
Heidi Murkoff, who created What to Expect, writes a column every week called Help Me, Heidi! in which she answers your most important pregnancy and parenting questions. She’s writing about things you need to know right now, so if you have a question, you can ask Heidi here or on Facebook, and she might answer it in a future column. (Not sure if Heidis answered one of your questions? Check out the rest of the columns here. ) Was this article helpful?.
Can I eat deli meat while pregnant?
FAQ
Is roast beef okay while pregnant?
What kind of deli meat is safe to eat when pregnant?
Can you eat a roast dinner when pregnant?
Is roast beef deli meat?
Can you eat meat while pregnant?
Follow safe food handling guidelines and don’t eat raw or undercooked meat while pregnant. Also, avoid eating deli or lunch meats, bacon, and hot dogs during pregnancy unless you heat these meats until they’re steaming hot or 165 degrees F. Can I eat meat while I’m pregnant?
Is it safe to eat crab meat during pregnancy?
It is safe to eat crab meat during pregnancy as long as it comes from a reliable source, with appropriate hygienic and sanitary conditions for pre-preparation, preparation and packaging of this food.
Is roast beef deli meat bad for pregnancy?
Roast beef deli meat has several nutritional drawbacks. It is high in sodium and saturated fat, two things you should limit in your pregnancy diet to prevent unhealthy weight gain and water retention. The deli meat might also harbor dangerous bacteria that can complicate your pregnancy and cause serious health problems.
Can you eat raw steak while pregnant?
It’s advisable not to consume undercooked or raw meat while pregnant since it might make you unwell and potentially harm your unborn child if you do so. If you consume meat that is raw or pink and bleeding in the centre, you may become infected with the toxoplasma parasite. Is it safe to eat steak when pregnant?