“I’m 5 months pregnant and I have been craving a sub sandwich. I haven’t had any cold cuts yet ... is it okay to give in and have some now?” Show
Hi! Pregnancy cravings are a powerful force, for sure. But before you submit to that sub, consider this: Processed, ready-to-eat deli meats of all kinds (and that goes for all the usual, and arguably delicious, suspects — including turkey, roast beef, salami, bologna and pepperoni) can be contaminated with Listeria. Though the chances that the luncheon meat you happen to lunch on will be contaminated with this dangerous bacteria are slim, the potential risk to you and your baby if it were is significant. That’s because pregnant women — whose immune systems are normally suppressed — are far more susceptible to listeriosis, the serious disease caused by Listeria. In fact, according to the American College of Obstetricians and Gynecologists (ACOG), and the Centers for Disease Control and Prevention (CDC), a pregnant woman is 10 times more likely than an average healthy adult to contract listeriosis. And that’s why experts recommend ordering up an abundance of caution when it comes to cold cuts. Does that mean that your Subway dreams are completely derailed? Not necessarily, but — spoiler alert — you may not be pleased with the safe-sub substitutes experts offer up. One scores high on most people’s yuck scale — and that is to eat your cold cuts piping hot, since heating to steaming kills any lurking bacteria. The other is to upgrade to a deli that roasts and slices its turkey fresh (freshly roasted roast beef is also fine, if it has been cooked well-done). 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. Continue Reading Below More About Pregnancy Cravings and NutritionWhat to Eat For Lunch During Pregnancy Healthy Eating During Pregnancy Food Cravings and Aversions During Pregnancy What to Eat For Lunch During Pregnancy Healthy Eating During Pregnancy Food Cravings and Aversions During Pregnancy Happily, there is a light at the end of that Subway tunnel, even if it’s about four months ahead of you. Listeria risks no longer apply once you deliver, even if you’ll be breastfeeding, which means you can safely and happily enjoy your footlong — packed with the coldest of cold cuts — as soon as your little foot-and-and-a-half-long arrives. You can even place your order right from the birthing bed. That is, if you’re still craving it. Considering that there’s so much to watch out for in pregnancy, like cold or undercooked meat, deli meat, raw-egg mayonnaise and so on, it becomes a bit of a nightmare just trying to work out if you can eat a simple sandwich when you’re pregnant. On top of that, you’re supposed to be eating nutrient-dense food instead of junk in pregnancy, which is harder than it sounds, right? Which sandwich fillings are pregnancy safe? The good news is that there are plenty of pregnancy-friendly sandwich fillings that you can enjoy without feeling like you’re missing out on an exciting or tasty lunch or snack. Follow some simple guidelines and you can easily tell which sandwiches to eat or avoid in pregnancy. I’ve investigated a lot of common sandwich fillings and broken down their components to help pregnant women choose what to have in a sandwich. I’ve tried to explain whether or not the ingredients are safe in pregnancy, including which ones you should switch or substitute. Covered in this Article:
Which Sandwich Bread to Choose in PregnancyAll sandwich bread is safe for pregnant women to eat, but you can make wiser choices when choosing bread. For example:
Common Sandwich Fillings and Whether They’re Pregnancy-SafeBelow is a list of popular sandwich fillings and whether they’re safe in pregnancy. Tuna sandwichesTuna sandwiches are safe in pregnancy, but pregnant women should limit their intake of tuna due to its mercury content. Aim for no more than two servings of tuna a week, in any form (including sandwiches). In the UK, you can have up to 4 servings of canned tuna a week. This is because of the different species in different countries – read more about this on our dedicated tuna and pregnancy article. Tuna mayo sandwiches are fine in pregnancy if the mayo is pasteurized, as most commercial mayonnaise is. You may also be interested in this article I wrote on the safety of mayonnaise in pregnancy. Deli Meat or ‘Sandwich Meat’ SandwichesDeli meat sandwiches (for example, luncheon meat, salami or processed sliced meats) must contain deli meat that is heated until steaming hot for it to be safe in pregnancy, due to the possible presence of listeria. Some deli meats are tasty when they’re warm, but some aren’t – it’s down to which deli meat you would still like to eat if it’s steaming hot. Toasted or grilled sandwiches are a good way of eating hot deli meat. Ham and/or bacon sandwichesHam and bacon as a sandwich ingredient should be treated the same way as deli meat (above) and the ham or bacon should be heated or cooked through until steaming hot. In the UK (but not the USA) packet ham that is bought at a supermarket is considered safe to eat without heating it first. Turkey and chicken sandwichesChicken, turkey and other poultry sandwiches are safe in pregnancy if the meat has been cooked at home, and then carved. If it’s cooked and cold, this is fine if it’s been stored properly in the fridge and eaten within a couple of days. However, if the meat is from a deli, rather than homemade, you’ll have to treat it like deli meat and heat it to make it safe. This is much safer if you have prepared the sandwich yourself (see notes below on ordering sandwiches in delis or restaurants). In the UK, packets of sandwich meat (of any kind) are considered safe to eat cold in a sandwich, whereas the general advice in the USA is to heat the meat through. Beef and similar roasted meat sandwichesThe roasted meat in any sandwich should be cooked all the way through with no pink left in the middle. As many places sell their cooked, cold roast beef rare to medium, you will have to either avoid it or cook it through when you get home. Cold, cooked meat with no pink is fine if it’s been home cooked then stored and refrigerated properly, but to be on the safe side, it’s better heated through until steaming. In the UK, pre-packed slices are considered safe, whereas in other countries like the USA, pregnant women are advised to avoid them (source: FDA). We have a dedicated article to roast beef during pregnancy here. Seafood Sandwiches (including prawns or shrimp)Popular seafood sandwiches (e.g. a prawn mayonnaise sandwich) and other cooked, cold fish are OK to eat in pregnancy if they have been cooked, stored and refrigerated properly, and eaten no more than a couple of days after being cooked. Want to know all about shrimp during pregnancy? See our article here. Cold, cooked prawns mixed with commercial, pasteurized mayo in a sandwich is safe to eat in pregnancy. Smoked salmon may not be safe in pregnancy and should be avoided. You might like to read this other article I wrote, all about smoked salmon and pregnancy. In the UK, it’s considered safe. See our dedicated article for more info. Any type of meat or fish spread sandwichesAll types of meat spreads, fish pastes or pâté should be avoided in pregnancy due to the higher risk of listeria contamination. This refers to any paste, spread or pate found in the refrigerated section of a supermarket, for example:
One exception is if the meat is canned or in a jar, which means it’s likely to be pasteurized and safe to eat. However, always check the label as sometimes the meat is only sterilized and NOT pasteurized. Veg and salad in sandwichesVeggie or salad-based are always healthier sandwich options, but these should be prepared yourself, to ensure that the veg is prepped, peeled and washed thoroughly. This avoids any potential contamination with listeria or toxoplasmosis, both of which live in soil where fresh produce grows. Cross-contamination can occur (along with listeria) if you’re ordering a salad-based sandwich from a deli or similar establishment, so these should be avoided. If you really want to eat salad in a sandwich that you’re going out and ordering, choose one that can be heated up (e.g. tomatoes and onions, rather than lettuce) and ask for it to be served steaming hot. When prepping sandwiches at home, ensure the veggies and salad are washed thoroughly and avoid pre-bagged or ready-made salad, as this carries a small but significant risk of being contaminated with listeria. Alternatively, roast the veggies – this makes then both pregnancy-safe, and delicious! Mayonnaise based sandwichesSandwiches containing mayonnaise such as chicken mayo, tuna mayo and so on can be eaten if the mayonnaise is pasteurized. Commercially-made sandwich mayo filling is usually safe for pregnant women to eat. Exercise more caution if eating at a restaurant or deli as the mayonnaise may contain raw eggs. Cheese sandwichesCheese sandwiches (including grilled cheese sandwiches) should be made with pasteurized or hard cheese like cheddar, gouda or swiss. Do not eat sandwiches containing soft cheeses like brie, since soft, mold-ripened cheeses are more likely to be affected by listeria contamination. Heating or melting hard cheeses until it’s bubbling hot is even safer, but you can generally eat hard cheeses as they are. Egg sandwichesEgg sandwiches or sandwiches containing egg as an additional ingredient should contain hard-boiled eggs only, not any soft or runny yolks due to the risk of salmonella. The same caution should be applied to mayonnaise, which should be a commercially-made, pasteurized brand if using mayo in the egg sandwich. Sandwiches to Avoid (and Ingredients to Watch Out For) in PregnancySince I can’t cover every single sandwich filling that exists, here are some general guidelines on what you should be looking out for and avoiding when eating (or preparing) a sandwich:
What’s the Healthiest Type of Sandwich I can Eat When Pregnant?If you’re out and about and grabbing a sandwich on the go, it’s better to choose a sandwich filling that follows the guidelines on what to avoid, rather than trying to pick the healthiest one as your choices are somewhat reduced. The healthiest sandwich is often one you’ve made yourself because you have full control over the portion size and the ingredients. Some ideas on what to make at home are:
Eating Take-Out or Deli Sandwiches in PregnancyBeing pregnant doesn’t mean that you have to miss out on the convenience of having a sandwich made up for you in a deli or a sandwich chain like Subway, Jimmy John’s or Potbelly. You can still eat at Subway, Potbelly, Jimmy John’s or at any other sandwich/deli style store or supermarket counter if you’re pregnant. However, there are some fillings you should avoid, and you may need to make special requests. The following tips will help you make more pregnancy-safe choices. Due to the large serving sizes of all these types of sandwiches, the smallest ones are referred to here – not the 16 inch or footlongs. Eating Sandwiches from Subway in Pregnancy
Three suggested Subway sandwiches that are safe when pregnantSince Subway’s menu offers the same items in most countries, here are three suggested pregnancy-safe Subway sandwich options. All are 6 inch rather than the footlong.
Eating Sandwiches from Potbelly Whilst Pregnant
Three suggested Potbelly Sandwiches that are Safe in Pregnancy:
Eating Sandwiches at Jimmy John’s when PregnantSimilar guidelines apply to Jimmy John’s like the previous tips, but be aware that Jimmy John’s don’t toast their subs. This means pregnant women will be restricted to only one or two items from the menu because the meat and/or veg cannot be heated to a safer temperature. Having looked at the menu, most of it is deli-meat based, so you’d be stuck with tuna mayo or tuna salad without lettuce or other added salad, or cheese with condiments like mustard, and maybe opting for it on 9-grain or thick wheat. Again, it comes down to personal choice and risk. Listeria contamination is rare, but it does happen, and the risk is only lowered by heating deli meat or veg until steaming hot. Hot food is unavailable at Jimmy John’s due to their dedication to speed, which is what they’re famous for. Can you have a deli sandwich while pregnant?The Centers for Disease Control (CDC) advises that pregnant women "avoid eating hot dogs, lunch meats, cold cuts, other deli meats (such as bologna), or fermented or dry sausages unless they are heated to an internal temperature of 165°F or until steaming hot just before serving."
What kind of sandwich can I eat while pregnant?What sandwich fillers can I have?. Tuna. Fish is a good source of many vitamins and minerals. ... . Ham and cured meats. It is safe to eat cold, pre-packed meats such as ham and corned beef. ... . Cheese. Hard cheeses like cheddar are safe to eat during pregnancy. ... . Mayonnaise. It is safe to eat shop-bought mayonnaise during pregnancy.. |