Nutrition plays a vital role during pregnancy. It directly impacts the mother’s health and the development of her baby. A well-balanced diet full of various nourishing foods helps provide essential nutrients, including protein, fat, fiber, vitamins, and minerals crucial for a healthy pregnancy. However, nutrition during pregnancy can be tough to navigate with all the “avoid lists” online, which are mostly full of misinformation! It often seems like there’s a long list of foods you shouldn’t eat during pregnancy and very little about what you can eat or should include more of
With the overwhelming amount of information available, it can be pretty tricky to know what to enjoy and what truly should be avoided. The good news is the “avoid list” is much shorter than most people think.
Today, we will focus on turkey bacon–a popular “alternative” to traditional pork bacon. We will explore whether it’s safe to eat during pregnancy. Let’s dive in!
Can You Eat Turkey Bacon While Pregnant?
One common question many expectant mothers ask is whether or not turkey bacon is safe to eat during pregnancy. In this post, we’re going to explore what turkey bacon is, how it’s made, and whether it’s a safe choice for pregnant women. My number one goal is to provide helpful and informative guidance so you can make confident nutrition decisions during your pregnancy!
In fact, I created The Prenatal Nutrition Library app to provide you with evidence-based answers to common pregnancy questions. It contains all the nutrition-related information you need to support a healthy pregnancy! If you’re constantly questioning your prenatal nutrition, this is where you should be– you can check the safety of any food and get trusted answers from prenatal dietitians!
What Is Turkey Bacon?
Turkey bacon is a processed meat made from finely ground turkey meat, often mixed with seasonings, then shaped into strips that resemble traditional pork bacon. It’s a super popular alternative to pork bacon.
It’s usually smoked or pre-cooked to provide a savory flavor and can be crisped during cooking. It has a slightly different nutrition profile and taste compared to pork bacon. Turkey bacon has a slightly more chewy texture than pork bacon.
As with pork bacon, some turkey bacon options have higher quality ingredients than others. Added sugar is unexpectedly found in some brands of bacon. This is why checking out the ingredient list’s always a good idea!
Is Turkey Bacon Safe During Pregnancy?
Yes, turkey bacon is safe to eat during pregnancy when fully cooked before consumption.
This same guidance applies to pork bacon. The only notable non-beneficial aspect of processed meats is nitrates. Nitrates are a type of preservative used to maintain food freshness. Even so, research does not support a need to avoid bacon totally.
Consume processed meats, like bacon, within moderation and in the context of a nutrient-dense diet. Bacon can be a quick and convenient protein source during pregnancy!
How To Eat Turkey Bacon When Pregnant
Cook the turkey bacon thoroughly.
You can cook turkey bacon in a skillet over medium heat, in the oven at 400°F (200°C) on a lined baking sheet, or in the air fryer for a quick and even cook. Regardless of the method, ensure it reaches an even crispness and avoid any soft or undercooked areas to minimize risk.
Consuming undercooked or raw meat can be a potential risk factor for harmful foodborne illnesses. Using a meat thermometer to check for an internal temperature of at least 165°F (74°C) is the safest approach.
Choose high-quality, nitrate-free turkey.
While not required, we do recommend choosing nitrate-free bacon options when possible. The label will generally say, “nitrate and nitrite-free.” If so, other preservatives like celery powder or sea salt will likely be used instead.
Store and handle properly.
Keep turkey bacon refrigerated and use it within the recommended timeframe. If it’s been left at room temperature for more than two hours, discarding it to avoid bacterial growth is best.
Consume turkey bacon in moderation.
Processed meats are a safe protein choice to include during pregnancy when considering food safety and handling practices. However, a nourishing pregnancy diet should consist of plenty of other protein sources like yogurt, plus fruits, nuts, seeds, beans, veggies, and whole grains.
Opt for refrigerated versions of turkey bacon.
Ready-to-eat shelf-stable turkey bacon options generally contain a longer list of processed ingredients. Check the ingredient list and be aware of what’s in your selections!
Want to feel confident about eating during pregnancy and remove the guesswork?
When appropriately prepared, turkey bacon can be a delicious and safe option during pregnancy, as is traditional pork bacon. Ensure it’s cooked well, choose nitrate-free bacon when possible, and enjoy it in moderation. Of course, make room for plenty of other protein sources and whole food choices!
For more information on eating meat during pregnancy, check out our other posts:
- Is Deli Meat Safe During Pregnancy?
- Can You Eat Ham During Pregnancy?
- Is It Safe to Eat Meat During Pregnancy?
For more information about nourishing foods to include (and foods to avoid) in your diet during pregnancy, join The Prenatal Nutrition Library (TPNL App). It’s your one-stop shop for preconception, pregnancy, and postpartum nutrition guidance. Want a sneak peek first? Grab our FREE one-week meal plan to meet your nutrient needs all week long!
