As you prepare for your Thanksgiving feast, you may be wondering what your plate will look like this year if youre among the millions of pregnant women who will be sitting down for their Thanksgiving meal. We all know that when youre pregnant, certain foods are off-limits because they pose a danger to you or your unborn baby. But, Thanksgiving Day is a time to chow down and you dont want to miss out, especially on the bird!
Turkey is a lean protein that is packed with nutrients like B vitamins, zinc, and selenium. Many pregnant people find themselves craving turkey sandwiches, turkey burgers, turkey soup, and other turkey dishes. But is turkey actually safe to eat during pregnancy?
The main concern with eating turkey during pregnancy is the risk of salmonella or listeria infection However, as long as you take proper precautions when handling, cooking, and storing turkey, it can be a healthy addition to your pregnancy diet
The Benefits of Turkey in Pregnancy
Turkey is an excellent source of protein providing about 28 grams in a 4-ounce serving. Protein is essential for your growing baby’s development and for building breast milk supply. Turkey also contains
- Vitamin B6 – Helps form red blood cells and neurotransmitters.
- Niacin – Important for energy production.
- Selenium – Boosts immune function and thyroid health.
- Zinc – Supports cell growth and immune function.
- Phosphorus – Builds healthy bones and teeth.
Compared to other meats, turkey is lower in saturated fat and calories. Going for lean cuts of turkey like breast meat can help you meet protein needs without excess calories or fat.
Ground turkey can be a healthier substitute for ground beef in dishes like chili, tacos, burgers, meatballs, and meatloaf.
Is Deli Turkey Safe During Pregnancy?
Deli turkey, along with other pre-packaged luncheon meats, is typically placed on the “foods to avoid” list during pregnancy. This is because there is a small risk of contracting the foodborne illness listeriosis from deli meats.
Listeria bacteria can be dangerous during pregnancy because it can cross the placenta and infect the baby, potentially leading to miscarriage, preterm birth, or stillbirth.
Pregnant women are 10 times more likely to get listeriosis than the general population because pregnancy weakens the immune system. Even if you come down with a mild case, it can be extremely dangerous for your unborn baby.
To reduce the risk from deli turkey and other luncheon meats:
- Heat to steaming 165°F before eating. This kills any listeria bacteria.
- Opt for freshly sliced deli meat from the counter rather than pre-packaged.
- Choose turkey breast meat which is lower risk than processed meats.
- Avoid meat spreads and smoked turkey due to higher moisture content.
- Use heated deli meat within 2 hours and don’t keep longer than 3-4 days.
- Thoroughly wash hands, counters, utensils after contact.
Playing it extra safe by avoiding deli meats entirely is also reasonable during pregnancy. There are many other healthy and delicious protein sources to choose from!
Is Fresh Turkey Safe in Pregnancy?
Fresh, raw turkey meat and whole turkeys carry a higher risk of salmonella than cooked turkey products. Like listeria, salmonella is a foodborne bacteria that can be especially harmful in pregnancy.
To reduce the risk of salmonella from fresh turkey:
- Cook fresh turkey to a safe minimum internal temperature of 165°F. Check temperature with a food thermometer.
- Avoid washing raw turkey since this can spread bacteria.
- Use separate cutting boards and utensils for raw turkey.
- Refrigerate raw turkey right away and use within 2 days. Freeze if longer.
- Wash hands thoroughly before and after handling raw turkey.
Salmonella lives in the digestive tracts of live turkeys and animals. So proper cooking is vital to kill the bacteria before eating. Undercooking or mishandling turkey can allow bacteria to spread.
Reheating Leftover Turkey
Leftover cooked turkey presents less risk than fresh turkey, but proper handling is still important. Turkey leftovers should be refrigerated within 2 hours and reheated to 165°F.
Bring sauces, soups, and gravies containing turkey to a boil when reheating. This helps kill lingering bacteria.
Do not eat turkey that has been left out at room temperature for longer than 2 hours. The “danger zone” between 40°F and 140°F allows bacteria to multiply quickly.
Avoid reheating turkey more than once. The more times you reheat and cool turkey, the greater chance for bacteria growth.
Healthy Ways to Enjoy Turkey While Pregnant
Here are some nutritious ways to incorporate turkey into your pregnancy diet:
Turkey Sandwiches
- Roast turkey breast, avocado, alfalfa sprouts, tomato, and dijon on whole wheat bread.
- Oven-roasted turkey, lettuce, pickle, and mustard on rye.
- Turkey bacon club sandwich with avocado mayo.
Turkey Salads
- Cobb salad with turkey, bacon, egg, avocado, tomato, and blue cheese.
- Turkey taco salad with beans, corn, tortilla strips, avocado, and salsa dressing.
- Greek salad with turkey, feta, olives, cucumber, red onion, pepper, and lemon vinaigrette.
Turkey Soups
- Turkey noodle soup with carrots, celery, onion, herbs, and egg noodles.
- Turkey chili with beans, peppers, onions, tomato sauce, and spices.
- Creamy turkey and wild rice soup.
Turkey Casseroles
- Turkey tetrazzini with turkey, mushrooms, peas, pasta, and parmesan cheese sauce.
- Turkey enchiladas with salsa verde, beans, rice, cheese, cilantro.
- Turkey pot pie with carrots, peas, onion, and flaky crust.
Turkey Burgers
- Asian turkey burgers with ginger, garlic, green onion, carrot, and soy glaze.
- Mediterranean turkey burgers with feta, spinach, and tzatziki sauce.
- BBQ turkey burgers with sautéed onion, pickle, and chipotle mayo.
Other Turkey Dishes
- Turkey meatballs with marinara sauce and parmesan.
- Turkey lettuce wraps with hoisin sauce and fresh veggies.
- Roasted turkey tenderloin with herbs and roasted vegetables.
The Takeaway on Turkey and Pregnancy
Turkey is packed with protein, B vitamins, and other nutrients that are important during pregnancy. To enjoy turkey safely:
- Cook all turkey thoroughly to 165°F internal temperature.
- Avoid pre-packaged deli turkey or heat to steaming before eating.
- Prevent cross-contamination by washing hands, utensils, and surfaces after contact with raw turkey.
- Refrigerate or freeze turkey promptly and reheat leftovers to 165°F.
With proper handling and cooking, turkey can be a nutritious addition to your pregnancy diet. Talk to your doctor about any food safety concerns you may have.
Thanksgiving Foods to Avoid When Pregnant
While you may get a green light on turkey if youre pregnant, other foods should be avoided no matter what trimester you may be in when you sit down for your Thanksgiving Dinner.
These include:
- Unpasteurized dairy
- Stuffing cooked inside a turkey
- Undercooked meats
- High salt foods
- Alcohol
Eating these foods can lead to swelling in the hands or more serious problems caused by bacteria like listeria and salmonella. When it comes to alcohol, even a glass of wine is not recommended.
Pregnant women will also want to avoid pâté. Some people serve it as an appetizer to their Thanksgiving dinner. Pâté is a combination of fat and cooked ground meat. According to the American Pregnancy Association, refrigerated pâté should be avoided because it may contain the bacteria listeria. Canned pâté is okay to eat. Soft cheeses like feta, gorgonzola, queso fresco, brie, and camembert, are also a big no-no if you see them on your Thanksgiving Day table because they may contain listeria.
When it comes to veggies, raw sprouts like alfalfa, clover, and radishes are out of the mix because bacteria can get into the seeds before the sprouts grow. You also want to make sure that any veggies you eat are washed to avoid potential exposure to toxoplasmosis. This may contaminate the soil where the vegetables came from.
Apple cider can be part of your Thanksgiving dinner as long as its pasteurized. Unpasteurized cider can lead to foodborne illnesses and have been linked to E. coli outbreaks.
The Best Thanksgiving Foods for Women
Now that we know about the Thanksgiving foods pregnant women should avoid, lets take a look at some of the foods youll want to load onto your plate. These Thanksgiving treats are healthy for both you and your little one.
Vegetables like green beans, corn, broccoli, brussels sprouts, and sweet potatoes are all a big yes. They are packed with vitamins and minerals that are good for you and your unborn baby. If youre loading up on sweet potatoes, be sure they dont have too much sugar or marshmallows; too much sugar is never good for a pregnant mama!
If pumpkin pie is on your list of must-have Thanksgiving feast foods, you want to make sure it was made with prepackaged pumpkin. Pumpkin is packed with vitamins like calcium and zinc, so you dont have to feel guilty about having a slice! Pumpkin may also help to reduce swelling and leg cramps. Just be sure any whipped cream you add on top is pasteurized.
While the rest of the guests are having those soft cheese appetizers that you cant eat, have some nuts! Many people put them on the table before Thanksgiving dinner. Nuts are packed with fatty acids and other nutrients that are good for pregnant women and their unborn babies. Studies have also found that eating nuts during early pregnancy can improve a child’s neuropsychological development, so go nuts!
Are deli meats safe during pregnancy? Dietitian explains
FAQ
Can I eat turkey during pregnancy?
What deli meats are safe during pregnancy?
Why can’t you eat turkey or sushi while pregnant?
How long to cook turkey when pregnant?
Can pregnant women eat a turkey sandwich?
They’re convenient for a quick meal or protein-packed snack. And you might assume that your turkey sandwich loaded with veggies is healthier than grabbing takeout. But doctors caution pregnant people against eating lunch meat and a few other foods because there’s a slight risk of Listeria infection.
What should one eat if they are pregnant?
The recommendation for pregnant women is the same as for the general population. Eat fresh and preferably organic fruits and vegetables. Use whole foods like rice and pasta, lean meats, fish and oilseeds. Pregnant women do not need to eat for two, but as the demand for some nutrients is increased at this stage, it is necessary to supplement.
Can you eat meat while pregnant?
Follow safe food handling guidelines and don’t eat raw or undercooked meat while pregnant. Also, avoid eating deli or lunch meats, bacon, and hot dogs during pregnancy unless you heat these meats until they’re steaming hot or 165 degrees F. Can I eat meat while I’m pregnant?
Is it safe to eat food while pregnant?
So when you’re pregnant, it’s best to err on the side of caution and avoid any menu items that could potentially make either of you sick or affect your little one’s growth and development. Thankfully, knowing what’s safe and what’s not is pretty straightforward.