Pregnancy comes with many dietary restrictions and considerations. One common question expecting mothers have is whether roast beef is safe to eat during pregnancy. Roast beef can be a tasty source of iron, protein and B vitamins. However, there are some risks to consider before indulging while pregnant.
In this comprehensive guide, we’ll cover the benefits and risks of eating roast beef during pregnancy, along with tips for safe preparation and consumption.
The Nutritional Benefits of Roast Beef
Roast beef contains several beneficial nutrients for pregnancy
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Protein – Important for baby’s growth and development. A 3 oz serving of roast beef contains 25g protein.
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Iron – Helps prevent anemia and promotes blood and oxygen flow. Roast beef provides 3mg iron per 3 oz serving.
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Vitamin B6 – Plays a role in morning sickness relief and ideal brain development Roast beef supplies 05mg vitamin B6 per serving,
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Vitamin B12 – Essential for neurological function and red blood cell production Roast beef contains 2mcg vitamin B12 per serving,
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Zinc – Boosts immune health and cell growth. A serving of roast beef offers around 6mg zinc.
When cooked properly, roast beef can be a nutritious way to obtain key nutrients for a healthy pregnancy. Lean cuts are ideal to limit saturated fat intake.
Potential Risks of Eating Roast Beef While Pregnant
However, there are some potential risks to consider:
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Listeria – Deli meats like roast beef can harbor listeria bacteria, which can cause miscarriage and stillbirth. Pregnant women have 10x higher risk of listeriosis infection.
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Toxoplasma – Found in undercooked meat, toxoplasma parasite can cause birth defects if contracted while pregnant.
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Mercury – Large fish like tuna have high mercury levels, which can impair fetal brain development. Roast beef is generally low risk.
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Nitrates – Added to processed meats to preserve color. May interfere with oxygen flow to baby.
To minimize risk, proper handling and cooking of roast beef is crucial during pregnancy. All meat should be thoroughly cooked to 160°F internally to kill harmful bacteria.
Tips for Safely Eating Roast Beef While Pregnant
Here are some tips for safely consuming roast beef if pregnant:
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Cook thoroughly – Use a meat thermometer and cook until internal temp reaches 160°F. No pink should remain.
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Avoid deli meat – Unless heated until steaming right before eating, to reduce listeriosis risk.
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Choose low-sodium options – Limit excess sodium intake which can cause swelling.
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Use lean cuts – Select lean roast beef options and trim excess fat before cooking.
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Limit portion size – Stick to 2-3 oz serving sizes a few times per week at most.
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Avoid cross-contamination – Use separate cutting boards for produce and wash hands/utensils thoroughly after handling raw meat.
Following safe preparation and handling guidelines allows pregnant women to incorporate roast beef as part of a healthy prenatal diet.
Healthy Alternatives to Roast Beef During Pregnancy
For an extra margin of safety, pregnant women may want to substitute roast beef with lower-risk protein alternatives:
- Cooked chicken or turkey breast
- Baked or grilled fish like salmon, cod or tilapia
- Eggs
- Cooked beans or lentils
- Tofu
- Hummus
- Peanut or other nut butters
These options provide protein while avoiding the small risk of deli-meat borne illnesses. Vegetarian options like beans also offer fiber, iron, and other key nutrients for pregnancy.
Most experts agree roast beef can be a safe and healthy meal option during pregnancy when prepared properly. The main risks come from potential bacteria in deli meats and undercooked beef. To minimize any dangers, pregnant women should cook roast beef thoroughly to 160°F, avoid deli-style roast beef, and limit portion sizes to 2-3 oz servings a few times weekly at most. Following food safety guidelines allows pregnant women to safely reap the nutritional benefits of roast beef.
Why Can’t Pregnant Women Eat Deli Meat?
More than likely you have heard someone share their advice about not eating deli meats while pregnant. You have probably heard others share personal stories about eating deli meats and everything turning out fine.
The good news is that the probability of experiencing a problem from deli meats is very unlikely. Approximately 2,500 individuals will become infected with Listeria annually. This means it is extremely rare. But the problem is that pregnant women are more likely to get it, and their developing babies are more likely to have serious problems or even die.
The federal government has taken huge steps in helping to prevent the spread, or exposure, to Listeria. Listeria is killed by pasteurization and cooking. Cold cuts are now sprayed with a food additive that helps prevent Listeria before packaging.
You don’t need to panic if you are pregnant and have been eating deli meats. The probabilities are in your favor that nothing has happened. It’s important to know that the chance of getting Listeria from deli meats is low. The other thing you should know is that Listeria can be very bad for your developing baby if it gets it.
Eating Deli Meats During Your Pregnancy: Is it Safe?
Deli meats are cooked meats that have been sliced and ready to go in a sandwich or another light meal. These could easily be called sandwich meat, lunch meat, cold cuts, or sliced meats. Deli meats can be classified as whole cuts, sectioned or formed meats, or processed meats. All types will fall into one of these three categories.
- Whole cut means whole pieces of meat that have been cooked and then cut into thin slices.
- Sectioned: meats that have been rearranged from chunks or pieces that have been glued together to make one piece
- Processed – similar to sectioned, but may include meat by-products
Deli meats are one of the most common food items across the country. They are found in food chains, grocery stores, and local delis. Because they are so common, many people are surprised to discover there is a negative relationship with pregnancy. Deli meats and pregnancy concerns often have people asking what is wrong with lunch meat during pregnancy?.
Foods to Avoid During Pregnanacy, and WHAT TO EAT instead.
FAQ
Can you eat roast beef while pregnant?
What kind of meat can you not eat while pregnant?
Is it safe to eat roast beef?
Is it safe to eat deli meat while pregnant?
Can you eat meat while pregnant?
Meat can play a key role in your pregnancy diet, as it offers you protein, minerals and vitamins which are all good for you and your baby. There are exceptions, however, and several guidelines you should follow when preparing and cooking meat to ensure it’s safe for consumption while you’re pregnant.
Is it safe to eat crab meat during pregnancy?
It is safe to eat crab meat during pregnancy as long as it comes from a reliable source, with appropriate hygienic and sanitary conditions for pre-preparation, preparation and packaging of this food.
Can pregnant women eat red meat?
All that said, it’s a good idea to eat red meat when pregnant due to the amount of iron it contains. But it must be well-done. You might like your steak rare, even bloody, but you will have to forgo it and try the tougher stuff for nine months.
Can you eat pork during pregnancy?
If you keep that in mind then you’re free to enjoy a roast, bacon sandwiches, sausage casseroles and anything else that tickles your fancy. Pork is a good source of protein which will support your baby’s growth. You should be eating 75 to 100g of protein every day during pregnancy. Can you eat barbecue meat when pregnant?