It’s kind of wild how many do’s and dont's come your way the second you announce a pregnancy. Some of them are just old-school myths, like the idea that heartburn means your baby will have a full head of hair or that craving sweets means you're having a girl. They’re funny to hear, but not exactly grounded in science. Still, others are less myth-based and worth taking a closer look at.
One that pops up often is deli meat. It might sound oddly specific, but it makes sense to ask why can't pregnant women eat deli meat. Cold cuts are in tons of easy lunch options, packed with protein, and super convenient, especially when cooking feels like a stretch. I leaned on protein-rich snacks and meals during pregnancy to stay full and keep my energy up, so I totally get the appeal.
So let’s get into what the actual food safety concern is here, what you need to know, and if there’s any wiggle room.
Let’s talk about deli meat and pregnancy
You might hear it from your doctor during one of your first appointments to avoid lunch meat, or at least be careful with how you handle it. Then someone in your family shares that they ate turkey sandwiches their entire pregnancy with no issues. Another friend tells you she completely cut it out of her list of foods to eat. So what is it? Why can’t pregnant women eat deli meat? Is deli meat bad for pregnant women? Have it or don’t?
The mixed messages can be confusing. This guide will break it down so you can make a choice that feels informed and right for you.
Why can't pregnant women eat deli meat?
Wondering ‘why can't pregnant women eat deli meat'? If so, know it’s based on real concern. Deli meats may carry Listeria, a bacteria that can grow at refrigerator temperatures. And pregnant women are about 10 times more likely to get a Listeria infection. Though rare, it can be serious.
What is listeria and why does it matter?
The risk of Listeria can sound pretty unnerving. So what is it, exactly? Listeria is a common environmental bacteria found in soil and water that can end up in food products.
Although healthy adults often get mild flu-like symptoms, during pregnancy it can pass through the placenta and seriously affect the baby. Even potentially leading to miscarriage, stillbirth, preterm labor or birth, or life-threatening infections. The FDA confirms that Listeria monocytogenes is one of the main reasons pregnant women are advised to avoid deli meat unless it’s heated properly.
Other bacteria you should know about
Listeria isn’t the only worry. Deli meats might also contain Salmonella or E. coli, which are less common, but still concerning. These bacteria can cause stomach upset, fever, and dehydration. Another reason safe food handling and proper reheating matter.
So, can I eat deli meat if I'm pregnant?
It’s a lot to take in… That something as simple as a sandwich could carry risk. I get it if you're still wondering, but really, can I still have this food? Especially if you know other moms who enjoyed ham and turkey with no issues or if your doctor didn’t even bring it up.
Please know this isn’t medical advice, just what I found through my own research while trying to make informed choices. The short answer? Yes, there are ways you can eat deli meat during pregnancy, but it’s important to do it with caution.
Heating it until it’s steaming (165°F) can help kill bacteria like Listeria, so this could be an option. And some moms choose to skip it altogether to feel extra safe. Others reheat their go-to turkey sandwich and move on with their day. It really comes down to what feels right for you, with health advice and guidance from your doctor.
What to look for when buying deli meat
If you're buying deli meat at your local grocery store or grabbing a sandwich to go, a few simple things can help you make a safer choice.
- Check the expiration date and make sure it's well within range
- Go for pre-packaged over freshly sliced if you’re unsure about how it’s been handled
- Avoid meats that have been sitting out or are kept in cases that don’t look regularly cleaned
- Ask if it’s been stored properly if you’re ordering at a deli or sandwich shop
And again, if you’re planning to eat it, heating it until steaming in the microwave or oven is the best way to lower the risk.
How to prep it safely at home
Making a sandwich or planning to snack on some deli meat slices at home? Here are a few easy ways to keep things safe.
- Heat the meat until steaming (about 165°F) to help kill any harmful bacteria
- Store it in the coldest part of your fridge, not in the door where temps can fluctuate
- Use it within a few days of opening to reduce the risk of bacterial growth
- Wash your hands and any surfaces the meat touches before and after prepping
- Avoid cross-contamination by using separate cutting boards for meats and produce
Easy alternatives if you’re skipping deli meat
If you’re thinking it’s just not worth the risk, and deli meats aren’t a huge craving for you, there are some easy swaps to try.
A few slices of turkey can give you around 15 to 20 grams of protein, which IMO makes it typically a solid choice for a protein rich option. So one way to approach a swap is by thinking of other ways to get that protein in.
Or if you simply want to recreate the comfort of a good sandwich without the deli meat, not to worry, there are options for you during pregnancy.
Pregnancy-safe proteins to keep on hand
- Grilled chicken which can be added to salads, wraps, or tons of different sandwich ideas
- Egg salad or hard-boiled eggs for a creamy, filling option
- Tuna (in moderation) with avocado or yogurt instead of mayo
- Hummus with veggies, cheese and crackers for a protein and fiber-packed combo
- Leftover steak sliced thin for a hearty sandwich alternative
Options for when you’re buying something out
If you’re out and need something quick, here are a few deli-free picks that are usually easy to find:
- Veggie wrap with cheese and hummus
- Grilled chicken sandwich or wrap
- Caprese sandwich with mozzarella, tomato, and pesto
- Avocado toast
- Quinoa or grain bowl with roasted veggies and beans
- Breakfast sandwich with egg and cheese on a bagel or English muffin
The bottom line on deli meat and pregnancy
Pregnancy is a lot! And I get that it can feel like you’re making so many changes every day, and sometimes you just want your favorite foods and one less swap. But believe me, this time really does go by quickly. If you’re on the fence, my honest take is that it’s probably not worth the inner monologue or worry, especially with so many easy, satisfying alternatives out there.
But if deli meat is something you’re not ready to give up, that’s okay too. Just be sure to heat it properly, store it safely, and talk with your health care provider. You know your body best, and it’s all about making informed choices that work for you.
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And if you’re looking for other nourishing meals during this phase of life, I’ve got you covered through both pregnancy and postpartum. Check out some of my go-to meal and snack ideas like healthy meals for pregnancy, postpartum recovery meals, freezer meals for new moms, and quick postpartum snacks.
Be sure to take care of yourself during this time. Your body is doing a lot, and you’re amazing.
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