During pregnancy, it's easy to become overwhelmed by lists of foods you can and can't eat.
Deli meats, like ham or salami, are a convenient item for sandwiches and salads, but are they
safe during pregnancy?
Stay tuned and I'll explain exactly which deli meats are safe, which aren't and what
to eat instead.
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My name is Melanie McGrice and I'm a fertility and prenatal dietitian.
I help couples boost their fertility and give their baby's the best start possible with
the power of good food.
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Deli meats, also known as luncheon meats, cold cuts, cooked meats and sliced meats are
precooked or cured meats which you buy from a delicatessen.
Examples include chicken loaf, corned beef, ham, meatloaf, salami, sausage, pastrami,
prosciutto and bacon (to name just a few).
To be frank with you, whilst they may be convenient and tasty, deli meats are NOT a great choice
during pregnancy. There's four key reasons for this:
Number 1 - deli meats have a high risk of listeria contamination...
In fact, deli meats have one of the highest risks of listeria contamination of all foods.
Although relatively rare, a Listeria infection can cause serious complications if passed
on to your unborn baby... because of this, it's best that you avoid foods such as deli
meats that have a high risk of Listeria contamination.
These include processed meats, including cold-pressed pre-sliced deli meats and ready-to-eat meats.
The more handling, the higher the risk of infection.
However, if you do decide to eat processed meats, reheat until they are steaming hot
(above 75 degrees Celsius or 170 degrees Fahrenheit) and eat them as soon as they are cool enough
to touch.
Number 2 - uncooked, raw and cured meats can also contain parasite called Toxoplasmosis
that could harm your baby.
In fact, you can get toxoplasmosis simply from touching raw meats, and the parasites
can be passed on to your baby through your placenta, so always wash your hands before
and after handling raw or cured meats.
Number 3 - another reason to give deli meats a miss during pregnancy is that it is recommended
to limit foods high in saturated fats and salt during pregnancy.
Emerging research suggests that a diet high in saturated fat and salt during pregnancy
can increase your baby's future risk of metabolic conditions such as heart disease and diabetes.
To put it in perspective, ham contains around 1200mg of salt in every 100 grams compared
to around 80 milligrams in every 100 grams of chicken.
It's recommended that we look for foods with less than 400 milligrams of salt per every
100 grams of food, so ham, at 1200 milligrams, is right over.
Number 4 - additionally, emerging research suggests that there may be a link between
mothers eating relatively high amounts of cured meat during pregnancy and their children
developing brain tumours.
This is believed to be due to the nitrates and nitrites often found in cured meats such
as ham and bacon.
So, now that I've been a grumpy pants, let's discuss some of the better choices that you
can swap deli meats for....
Canned tuna or salmon is also quick and convenient but doesn't have any of the risks of deli meats.
Home-cooked meats (such as lean red meat,
chicken or fish) that are cooked to over 75 degrees Celsius then sliced yourself are a
great option for sandwiches and salads - just ensure that they are refrigerated immediately
and eaten within 48 hours.
Whilst not my first choice, fresh, hot takeaway chicken may be an option for a quick and easy
dinner, IF you are confident about hygiene practices at the store.
However be sure to remove the skin which is high in salt and saturated fat.
Hard-boiled eggs are a great option that are both convenient and nutrient-rich.
They can be boiled a few days in advance and peeled when needed.
Just ensure to avoid eggs that are cracked or dirty.
Legumes such as chickpeas, lentils or navy beans are another great choice.
You can buy them dried or canned.
Make sure that you abide by any 'use by' or 'best before' date recommendations.
There are a few better options for you.
Feel free to ask any questions in the comments box below, and if you haven't done so already,
download my free pregnancy meal plan from www.melaniemcgrice.com/pregnancy.
And, make sure you check out some of my other pregnancy videos on topics such as 'can I
eat honey while pregnant'?.
See you in my next video!