Cold Deli Meats

Safety Status: Avoid Entirely (Unless Heated to Steaming)

Cold deli meats (also known as cold cuts, lunch meats, or sandwich meats, including turkey, ham, roast beef, and bologna) are classified as AVOID during pregnancy unless they are thoroughly heated before consumption.

The primary health risk associated with cold cuts is Listeria monocytogenes, a resilient bacterium that causes a foodborne infection called listeriosis. Listeria is unique because it can survive and even grow in refrigerated temperatures (below 40°F/4°C), meaning cold storage does not prevent its multiplication.

According to guidelines from the CDC and FDA, pregnant women are 10 times more likely to get a Listeria infection than the general population. In pregnant individuals, listeriosis can cause mild flu-like symptoms in the mother, but it can cross the placenta, leading to miscarriage, stillbirth, premature delivery, or life-threatening brain and lung infections in the newborn.

Nutritional Considerations of Alternatives

While deli meats are a convenient source of protein, they are often high in sodium, nitrates, and chemical preservatives. Freshly cooked meats are a far healthier option, providing essential nutrients like iron, zinc, and vitamin B12, which support baby’s brain and muscle development.

To satisfy your sandwich cravings safely, use these nutritious alternatives:

• Freshly Cooked Poultry: Roast a whole chicken or turkey breast at home, slice it, and eat it immediately.
• Hot Grilled Sandwiches: Paninis or toasted sandwiches made with cooked meats that are heated until bubbling.
• Plant-Based Options: Sandwiches filled with roasted vegetables, hummus, pasteurized cheese, or avocado.

Safe Preparation Tips

If you choose to eat deli meats during pregnancy, you must heat them to eliminate bacterial risk:

• Heat to Steaming Hot: Reheat all deli meats in a pan or microwave until they are steaming hot throughout, reaching an internal temperature of 165°F (74°C). Simply warming them is not sufficient to kill Listeria.
• Avoid Storage Abuse: Consume heated deli meats immediately after heating. Do not reheat them, let them cool, and put them back in the refrigerator.
• Sanitize Kitchen Tools: Wash hands, cutting boards, knives, and countertops thoroughly with hot, soapy water after handling deli packaging to prevent cross-contamination.