Proper nutrition is important for good health, and it’s especially important during pregnancy. To stay healthy during pregnancy, women need to eat a wide range of foods. The “avoid list” is also much shorter than most people think. Unfortunately, a lot of the focus is on foods to avoid. Women are typically told to avoid all deli meats during pregnancy, but that’s a myth. Still, it’s best to heat deli meats up first and stay away from raw meat and shellfish while you’re pregnant.
Since ham is often eaten during the holidays, I’m going to talk about whether it’s safe to eat while pregnant in this post. I’ll also share other important information you should know before considering eliminating ham from your pregnancy diet.
As an expectant mom, you want to make sure everything you eat is safe for your growing baby. With all the warnings about deli meats and cold cuts, it’s understandable if you’re hesitant about enjoying holiday favorites like honey baked ham. But is it really off limits during pregnancy? Keep reading for a complete guide to honey baked ham and pregnancy.
What is Honey Baked Ham?
Honey baked ham refers to a specific preparation of cooked and glazed ham, popular around the holidays. To make it, a cured ham joint is baked until fully cooked, then coated with a sticky glaze made from honey, brown sugar and spices. The ham may be bone-in or boneless
Popular brands like HoneyBaked Ham Company, Sara Lee and Smithfield inject their hams with the sweet glaze before baking. But you can also easily make your own honey baked ham at home. They have a distinct sweet and salty flavor that makes them a favorite main course for celebrations and gatherings.
Is it Safe to Eat During Pregnancy?
The good news is – properly cooked honey baked ham is considered safe to eat during pregnancy. Since the ham is first baked to a high internal temperature, any bacteria or parasites are killed off in the cooking process. As long as you reheat leftovers thoroughly, it poses minimal risks.
However, there are a few cautions about eating honey baked ham while pregnant:
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Avoid eating from deli or buffet counters where cross contamination is more likely. Purchase a whole prepackaged ham when possible.
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Double check that any honey used in the glaze or as a topping is pasteurized. Unpasteurized honey may contain botulism spores
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As an extra precaution, reheat slices to 165°F (75°C) until steaming hot before eating.
As long as these precautions are taken, enjoying occasionally shouldn’t be an issue for most healthy pregnant women. Honey baked ham makes a nice change from turkey and chicken during the holidays!
Healthy Ways to Enjoy Honey Baked Ham while Pregnant
Rather than piling thick slices between bread, there are lots of healthier ways to work honey baked ham into your pregnancy diet:
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Dice up ham for omelets, frittatas or egg scrambles in the morning.
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Toss diced ham into pasta salads, grain bowls or lettuce wraps.
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Layer ham with avocado and melted cheese on toasted bread or English muffins.
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Mix into white bean, pea or potato soup for added protein.
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Top a baked potato with ham, broccoli and melted cheddar.
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Fill scrambled eggs or an omelet with diced ham and vegetables.
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Add some ham to macaroni and cheese or scalloped potatoes.
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Make a ham, white bean and escarole soup or stew.
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Dice ham small and mix into creamy polenta.
Healthy Pregnancy-Friendly Alternatives
If you decide to avoid honey baked ham while pregnant, some tasty alternatives include:
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Oven roasted chicken or turkey breast
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Meatloaf made with ground turkey or grass-fed beef
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Smoked salmon with bagels, cream cheese and all the fixings
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Hearty lentil or black bean soup
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Veggie-packed frittatas or crustless quiche
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Grilled chicken sandwich with pesto and mozzarella
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Broiled white fish like cod or halibut
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Grass-fed steak or beef tenderloin
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Baked sweet or regular potatoes loaded with cheese, bacon, scallions
The Bottom Line on Honey Baked Ham and Pregnancy
Craving honey baked ham during the holidays? As long as you take a few minor precautions like reheating thoroughly and avoiding potentially contaminated deli meats, indulging your craving in moderation is unlikely to pose any major risks. However, if you decide to keep ham off the menu, focus on replacing it with other protein-packed foods to support your baby’s growth and development.
How To Eat Ham During Pregnancy
As discussed above, it’s recommended that pregnant women heat deli meats to 165 F or “steaming hot” just before eating for the greatest reduced risk of foodborne illness. When eating out, you may need to ask for the ham to be “extra toasted” or heated a bit longer than usual to ensure the deli meat has reached this minimum temperature.
Like the deli meat ham we talked about above, baked ham should be heated up until it’s “steaming hot” before eating. Remember, these are all “best practice” recommendations for food safety and to decrease the risk of listeriosis. It does not mean eating cold ham WILL make someone sick.
Cured ham is usually ham served “as is” or cold sliced. This ham differs from cooked hams, but generally, it is safe to eat! Cured ham products are made with a lot of salt; this amount is used as a preservative and antibacterial agent. Curing can also mean a brine was used or a drying process (like jerky). Nitrates/nitrites are also added to protect against harmful bacteria growing. You can learn more about nitrates and our health (and pregnancy) here.
There is still a chance of getting parasites on ham, but it is less likely the longer it is cured. Like cooked deli meats, heating and fully cooking these kinds of hams pretty much gets rid of the risk.
Hams such as prosciutto, speck, culatello, lardo, and capulloco are considered cured. Potentially the most common cured meat in America is pepperoni. If any of these meats are cooked on top of pizza, you can eat them. You don’t need to worry about pancetta either, since it’s like bacon and is usually used in cooked foods.
Can You Eat Ham During Pregnancy?
Yes, pregnant women can eat ham. But there are a few things they should think about first to make sure they are following “best practice” for food safety. For example, they should think about whether the ham is cooked and whether it is served warm or has been reheated.
Here’s the bottom line on ham (and other deli meats) during pregnancy:
Nearly all types of food can carry listeria, not just deli meats. According to the CDC, pregnant women are ten times more likely to get sick from listeria. However, listeriosis, while very serious, is still extremely rare. According to the CDC, an estimated 1600 people get sick per year in the US, but statistics are similar in Europe (that’s a super low number!!).
Heating deli meats to 165 F greatly reduces the chances of listeria growth in your meat. The risk is overall low, to begin with, but when heated, the risk is even more minimal. Whether to heat, eat, or avoid is up to YOUR comfort level. Still, if you do experience flu-like symptoms such as fever and diarrhea, contact your healthcare provider immediately. .