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Can I Eat Jersey Mike’s While Pregnant?


If you are asking the question: Can I eat Jersey Mike’s while pregnant?

You are not alone.

Many pregnant women share this concern if they are planning to eat at any restaurant serving deli meats and cheeses.

Can I eat Jersey Mike's while pregnant


Can I eat Jersey Mike’s while pregnant?

Yes, you can eat Jersey Mike’s while pregnant.

But according to our OB/GYN Dr. Doug Penta, MD, you need to eat sandwiches that are prepared hot.

It isn’t safe to eat cold deli meat, processed meats, or lunch meat sandwiches during pregnancy.

You’ll need to follow a few simple tips when ordering at Jersey Mike’s and making smart choices is important.

  • Avoid eating cold deli meats that have not been heated to 165 degrees Fahrenheit.

The obvious and safest approach, if you are craving a deli sandwich while pregnant, is to try to avoid them completely.

If you must have a deli sandwich during your pregnancy, it is important to make sure it is adequately heated to kill any pathogenic bacteria (especially Listeria).

This requires heating your sandwich with steam to achieve a temperature of 165 degrees.

If you have any concerns about whether this is possible when you are ordering your deli sandwich, simply ask and the heating process will be explained to you.

  • Choose sandwiches from the hot sub menu

This is going to be your best option.

Jersey Mike’s offers a wide selection of hot subs including sandwiches made with steak or chicken.

Two great options are:

  • Mike’s Famous Philly
  • Mike’s Chicken Philly

Though there are food choices at Jersey Mike’s that are not made with deli meats heating is always essential.

This is because Jersey Mike’s offers a large selection of deli meats and cheeses that are prepared next to or on top of the same counter used to prepare non-deli sandwiches.

This can result in cross-contamination.

Source: Maternity Comfort Solutions


  • Load up your sandwich with fresh veggies

It is safe to eat your sandwich with fresh vegetables. So ask your server to add extra.

They will help fill you up and are low in fat and calories.

Add fresh avocado to your sandwich to provide you with a good source of fat.

Don’t forget to add the dill pickles!

  • If you are going to eat a cold sub choose either the tunafish sandwich or the BLT and ask them to heat up the bacon.

The Tunafish and the BLT are safe to eat during pregnancy from Jersey Mike’s.

We love the BLT from Jersey Mike’s and our local store is always willing to heat up the bacon when we go there.


What are some of the sandwiches that are safe to eat at Jersey Mike’s while pregnant?

Some of the pregnancy-safe options include:

  • Mike’s Famous Philly (with chicken or steak) is made with hot-grilled chicken or steak and melted cheese.
  • Bacon Ranch Chicken Cheese Steak contains hot-grilled chicken, melted cheese, bacon, and ranch sauce.
  • Ultimate BLT is made with fresh lettuce, tomato, mayo, and bacon.
  • The Tunafish sandwich is made with Tunafish, an olive oil blend, and you can add the vegetables you want.
  • Veggie Sandwich with Cheese is made with onions, lettuce, tomato, and green peppers. You can add avocado for a boost of good fats and nutrients.


What are some menu items that I should avoid at Jersey Mike’s while pregnant?

Jersey Mike’s does offer some sandwich options that you should skip during pregnancy.

These include:

  • The Italian
  • Turkey and Provolone
  • Roast beef and Provolone
  • Ham and Provolone
  • Any sub that is served cold other than the Tunafish and veggie


Jersey Mike’s Nutritional information for pregnancy-friendly menu options:

Mike’s Famous Philly

Calories: 710

Total Fat: 30g

Sodium: 2003mg

Carbohydrates: 65g

Protein: 45g


Bacon Ranch Chicken Cheese Steak Sandwich

Calories: 860

Total Fat: 43g

Sodium: 2472mg

Carbohydrates: 65g

Protein: 54g


Ultimate BLT

Calories: 770

Total Fat: 47g

Sodium: 1555mg

Carbohydrates: 59g

Protein: 26g


The Tunafish Sandwich

Calories: 1030

Total Fat: 74g

Sodium: 1276mg

Carbohydrates: 61g

Protein: 31g


Veggie Sandwich with Cheese

Calories: 920

Total Fat: 58g

Sodium: 1346mg

Carbohydrates: 63g

Protein: 38g


Can I Eat Jersey Mike's While Pregnant?


Can I eat Jersey Mike’s tuna while pregnant?

Yes, you can eat Jersey mike’s tunafish sandwich while pregnant.

Tuna is safe to enjoy during pregnancy.

The regular-size tuna fish sandwich has over 1000 calories!

You might want to only eat half and save half for dinner or lunch the next day.

Also, be sure to load your sandwich up with fresh vegetables.


What subs can I eat while pregnant?

You can eat subs made with hot foods like steak, chicken, vegetables, and meatballs

Cold subs that are made with vegetables and cheese or tuna fish are safe.

If you decide to eat deli meat on a sub you need to heat the sandwich until steaming and 165 degrees Fahrenheit.


Are sub sandwiches safe during pregnancy?

Yes as long as they do not contain deli meat that has not been heated to 165 degrees Fahrenheit and served hot.

You should not eat cold lunch meats, processed meats, deli meats, or smoked meats that are served cold or at room temperature during pregnancy.


Listeria risk during pregnancy:

Many times, pregnant women learn that deli meat can be a health risk during pregnancy after they have had a deli sandwich.

This accounts for a lot of Google search inquiries such as “I ate deli meat while pregnant is that ok?”

Relatively speaking it is ok because the risk is so low. However, this is where it becomes important to understand risk as it applies to medical information.

Many medical decisions and treatments are arrived at by weighing the risk of a particular treatment (side effects, etc.) versus the benefit.

How one views the risk versus the benefit of a particular medical decision covers the entire spectrum as it is dependent on an individual’s risk tolerance.

Some individuals accept a statistical risk of let’s say 1%, while others who are risk averse will feel 1% is too high.

A 1% risk of any medical illness may sound small; however, for most medical problems this is considered high.

One percent might sound fine until you are that one percent.

It is important to note that during pregnancy you have a 10X greater risk of getting a food-borne illness from listeria than when you are not pregnant.

So it is best to stick with sandwiches off the Jersey Mike’s hot subs menu.


Is Jersey Mike’s mayo pasteurized?

Jersey Mike’s mayonnaise is not a brand name mayo, it is Jersey Mike’s special mayonnaise recipe.

What is important to know is that pasteurized mayonnaise is required to be used in the commercial food industry.

This being said, it is safest to ask if you choose to have a sub sandwich with mayo at Jersey Mike’s.


Helpful hints for eating at Jersey Mike’s while pregnant:

1. Use the App to order

Jersey Mike’s has an app that works great for ordering.

Not having to wait in line when you are hungry and pregnant is the ideal reason to use it.


2. Ask them to cook your meat well done.

This will lower your risk of contracting a foodborne illness.


3. Consider your order carefully

When ordering your meal, be sure to take your own needs into consideration.

If you’re feeling tired or nauseous, for example, you might want to avoid heavy meals or foods that are high in fat and grease.

Instead, opt for lighter fare such as a grilled chicken sandwich with only a few toppings.

Also, be sure to drink plenty of water throughout your meal to stay hydrated.


4. Don’t hesitate to ask for special requests

If you have any special requests or needs, don’t hesitate to ask the waitstaff for assistance.

Jersey Mike’s is used by people asking for sandwiches to be altered from what is listed on the menu.


5. Take your time eating your sandwich

When pregnant, it’s important to eat slowly.

Eating slowly gives time for you to feel fuller on less food too.

Taking your time will help you to avoid overeating or becoming too full and uncomfortable.


6. Ask for a take-out box

If you are getting full take the rest of your sandwich home.

That way you can enjoy the rest of your meal the next day.


Tips for eating out in restaurants while pregnant:

  • Avoid all-you-can-eat buffets  – you don’t know how fresh the food is or how well it’s been cooked. Not going to be an issue at Jersey Mike’s, but a good tip to keep in mind as you plan where to eat out during pregnancy.
  • Stick to restaurants that you know and trust – this way you can be sure that the food is fresh and of good quality.
  • When in doubt, ask your waiter or waitress for recommendations on safe dishes to eat while pregnant.
  • Order simple dishes that are easy to digest.
  • Avoid anything with raw eggs or undercooked meat.
  • Drink plenty of water and avoid caffeine and alcohol
  • Beware of hidden sources of sodium in restaurant food
  • Avoid foods made with unpasteurized dairy products.
  • Don’t be afraid to ask for a modification to your meal!


List of foods to not eat when pregnant:

  • Foods that are not pasteurized– certain types of cheese like soft cheeses, Brie, Blue Cheese, etc.
  • Certain types of fish– shark, swordfish, anything high in mercury
  • Raw eggs including egg nog, hollandaise sauce, homemade mayonnaise, homemade eggnog, and runny eggs.
  • Undercooked meats– lunch meats. Deli meats.
  • Hot foods that are not “hot”, avoid hot foods that have been sitting out without a warming source. Same for foods that should be eaten cold. If no ice or refrigeration source is keeping the food cold, take a pass.
  • Caffeine– soda, chocolate, and energy drinks. (Limit your caffeine to less than 200 mg a day)
  • Herbal Teas (There are so many ingredients in herbal teas so it is best to avoid them simply. Green tea is OK.)
  • Alcohol: There is no known safe amount of alcohol during pregnancy. Avoid sauces made with alcohol, desserts made with alcohol, and all alcoholic beverages.


 How to eat healthy during pregnancy:

Eating healthily during pregnancy is essential to the development of your baby.

Here are some tips to help make sure you are getting the nutrients you need:

  • Eat a variety of fruits, vegetables, whole grains, and lean protein. This will help ensure you get the vitamins, minerals, and fiber you need.
  • Limit processed foods, sugary drinks, and excessive amounts of caffeine. These can all lead to unhealthy weight gain and other problems during pregnancy.
  • Drink plenty of water. Staying hydrated is important for both your health and the baby’s health.
  • Don’t skip meals. Eating small, frequent meals will help to keep your energy up and prevent you from overeating later on.
  • Eating small frequent meals can help decrease morning sickness and heartburn



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