Pregnancy is a beautiful journey full of emotions and mood swings; however, when it comes to diet, there are many safety tips and precautions a woman has to take for the health of both mother and baby. In pregnancy many women crave spicy and junk food items, including Takis, Slim Jims, Cheetos, and even Subway, but questions arise in every mom-to-be mind: Can I eat Subway while pregnant? Well, you will find the answer at the end of the article. Subway is a popular brand famous for their sandwiches, fresh veggies, and tempting sauces, but when you are pregnant, you have to take precautions with everything. In this article we will discuss in detail whether you can eat Subway while pregnant. What precautions do you have to take while ordering at Subway, or what food items do you have to ignore or neglect at Subway? Let’s start.
Can You Eat Subway While Pregnant?
The answer is yes! You can eat Subway while pregnant with some safety measures. Subway is popular because of their fresh ingredients and customizable sandwiches, making it possible for a pregnant woman to consume it safely by adding ingredients according to her choice. Some ingredients at Subway, like cold meats, unpasteurized cheese, and raw sprouts, are harmful for pregnant women, as they carry bacteria. Additionally, food items that are contaminated with Listeria, Salmonella, or E. coli are very harmful for both mother and baby health, so to understand what you can eat is important at places like Subway.
In pregnancy your immune system becomes sensitive and weak, and many mothers face foodborne illnesses when they eat anything without extra precautions. It’s not just about Subway but also every other place; when a pregnant woman goes, food safety should be the first priority while enjoying the food. At Subway, since they provide customized sandwiches, you can select your own sub and the ingredients you want to add; you can request heated meats and ask staff to avoid high-risk toppings or any other food item you are allergic to. This way, a pregnant woman can safely enjoy a Subway meal.
Subway During Pregnancy: What things you need to know?
While Subway is completely safe for pregnant women, there are some concerns for pregnant women. The main concern is bacteria, which can be found in some ingredients and even in food handling at subways. Following are the three main concerns you have to look for.
1. Listeria is harmful for pregnancy
The most common risk at Subway, especially for pregnant women, is bacteria called listeria monocytogenes found in cold deli meats. This bacteria causes listeriosis, which is a severe infection, and when a pregnant woman eats a meal that has this bacteria, it can lead to miscarriage, premature birth, or complications for both mother and baby. Items on Subway, like turkey, ham, roast beef, and salami, have the possibility of listeria, so it is advisable for women to always ask for heating deli meats until they get completely hot; this can kill bacteria and make your meal safe to consume. Every well-known restaurant like Subway has such cold meals that can be harmful if not heated properly; it’s very natural.
2. Harmful bacteria in raw ingredients
Cross-contamination happens when harmful bacteria found in raw ingredients like vegetables and cold meat transfer to fast foods while they are being made. The possibility of this transfer is very high at places like Subway, where the staff use cutting boards and knives for cutting raw vegetables and cold meats. The bacteria transfer also takes place when they put different toppings on unheated meats. These sandwiches are prepared very fast and without proper hygiene, so it’s good to ask the staff to make your sandwich with extra care, like fresh gloves and utensils. Many subway lines do follow this hygiene process, but when you are pregnant, it’s better to take extra precautions at such places.
3. Salmonella or E. coli
Subway is famous in every corner around the world because of its fresh vegetables, but the raw veggies have bacteria naturally. Common bacteria found in raw veggies are Salmonella or E. coli; they can easily transfer into your meal if the veggies are not washed properly. Places like Subway have a very low risk of these bacteria, as they are trusted and reputable; however, it doesn’t mean the chance is zero, so it’s best to take precautions, especially when you are pregnant. In making sandwiches at Subway, always go for veggies like lettuce, tomatoes, cucumbers, and spinach; ask the staff to wash them properly, and avoid adding raw sprouts like alfalfa, as they may contain bacteria like Salmonella and Listeria. For more safety, you can also request staff to lightly heat the vegetables you are adding to the sandwiches, as it will kill any remaining bacteria.
What can I eat at Subway as a Pregnant Woman?
If you are pregnant and craving a Subway sandwich but curious if Subway will have anything for you or not, let me tell you Subway offers many good options for pregnant women, like they provide you an option to get a toasted and heated meal item like grilled chicken, steak, or meatballs, as heating kills bacteria, and you can safely eat and enjoy the sandwich.
Subway also offers breakfast sandwiches and egg salads, which are completely safe for pregnant women, as they are cooked properly.
You can choose a vegetable-based sandwich, which includes veggies like cucumbers, tomatoes, peppers, and lettuce, and use cheese or hummus as toppings. This sandwich is also a safe option for pregnant women, as these veggies will provide protein to your body.
Other ingredients you can look at, like the breads of sandwiches in Subway, are completely safe; however, you can avoid breads with such toppings like cheeses or spreads. For cheese you can go for a pasteurized one, as it is safe for pregnant women; however, avoid unpasteurized soft cheeses, as they may contain bacteria. If we talk about sauces, you can go for mayonnaise and other less spicy sauces; they are also safe in pregnancy, but avoid sauces that have raw eggs in them.
The best sandwich option for a pregnant woman is a grilled chicken sandwich with fresh vegetables, and choose wheat bread. This option is safe because the chicken is grilled and the vegetable is fresh and free from bacteria.
What Subway Options can I eat while Pregnant? (A day meal plan)
Eating Subway can be safe, convenient, and nutritious if you take it with extra care and precautions, as the sandwich at Subway includes items that are rich in protein, fiber, vitamins, and minerals. You can avoid some ingredients to stay safe and healthy while pregnant. The best meal plans for you on the subway in a whole day are as follows:
Subway has some good breakfast options, especially for pregnant women, like the Egg & Cheese Breakfast Sub (6-inch), which includes fully cooked eggs, pasteurized cheese, and whole wheat bread with vegetables like spinach, tomato, and cucumber in sauces; you have mustard or light vinaigrette. This breakfast meal is high in protein, calcium, fiber, and vitamins, which is best for both baby and mother.
If you want to avoid an egg-based meal, then you can go for Veggie & Hummus Flatbread; this includes a 9-grain flatbread with hummus and avocado. Add toppings such as lettuce, spinach, green peppers, and cucumbers to the vegetables. This sandwich is best for a vegan mom.
For lunch you can eat a Grilled Chicken Sandwich (6-inch or footlong) at Subway, where you can choose whole wheat bread with vegetable toppings like lettuce, spinach, tomatoes, cucumbers, and bell peppers. For sauces you can add olive oil & vinegar, mustard, or light vinaigrette. This sub is best for pregnant women because it provides protein, vitamins, antioxidants, and low sodium, which is good for baby development.
Another option is the Steak & Veggie Sub (6-inch), in which you can choose 9-grain wheat bread with vegetable toppings like spinach, tomatoes, green peppers, and olives. For sauces, you can go for mustard or light vinaigrette. This option works for a pregnant woman because it contains steak that provides iron. Please make sure to request staff for a toasted steak and vegetables to ensure the meat is fully cooked and the vegetables are free from any kind of bacteria.
If you are a vegan mom and want to go for lunch at Subway, then you can order a Veggie Delight with Hummus, in which you can go for multigrain or 9-grain flatbread with vegetable toppings like spinach, lettuce, tomato, cucumbers, green peppers, and olives. Also ask staff to add hummus and cheese.
Subway also has some good snack options that you can go for, especially in pregnancy, like apple slices and side salad; they are rich in vitamin C and fiber. You can order cheese sticks with yogurt, but make sure the cheese is pasteurized. Many branches of Subway offer a small cup of fresh vegetables; try that as well.
Tips for Effective Meal Planning at Subway During Pregnancy
We discuss how to customize meals at Subway. Next, we will provide essential tips for effective meal planning at Subway during pregnancy.
Rotate Protein Sources
Many pregnant women get bored when they eat the same sandwich every day, so when you go to Subway, try to rotate protein sources, which means sometimes you order grilled chicken or steak, and then another day you can go for egg or hummus.
Focus on Vegetables
In pregnancy you have to eat fresh, so the quality of vegetables matters; make sure your sub always has fresh vegetables.
Control Sauces and Cheese
Some sauces include raw eggs, which isn’t good for pregnant women, so always choose sauces that are known, which means you know what ingredients they are made of, and also for cheese, go for pasteurized, as it is completely safe during pregnancy.
Ask for Toasted Meats
Another important thing while ordering a sandwich at Subway: ask the staff to toast the meat, especially turkey, ham, and roast beef, to avoid the risk of bacteria like listeria.
Pair With Healthy Snacks
Subway sandwiches are always healthy and fresh, but to make them more healthy, especially in pregnancy, you can pair them with fruit, yogurt, or small side salads to get full nutrition.
What Should I Avoid at Subway as a Pregnant Woman?
There are some specific food items that can cause bacteria and make complications in your pregnancy, so it’s better to avoid them at Subway.
1. Cold Cut Combo: This sandwich includes many cold cuts that may likely have bacteria: Listeria. It can be only safe for you if heated properly. Instead of choosing this, go for grilled chicken or steak sandwiches.
2. Turkey Breast or Roast Beef (If Served Cold): This sandwich is also not for pregnant women, as it includes cold turkey and roast beef, which are considered as main sources of Listeria infections. If you still want to eat this one, then ask the staff to toast or steam the turkey before handing it over.
3. Tuna in Large Quantities: Avoid sandwiches that contain tuna, as it is bad for pregnancy because tuna contains mercury. It is best to avoid such food items in pregnancy.
4. The Ultimate B.M.T.: Avoid this sandwich in pregnancy at Subway, as it is fully loaded with salami, pepperoni, and ham, which can include listeria if not heated properly.
5. Subway Club: This sub also contains turkey, roast beef, and ham, which can contain bacteria if not heated properly, so make sure you avoid this sub during pregnancy.
6. Raw Sprouts (Alfalfa): Avoid adding raw sprouts to your sandwich, as they can include Salmonella and Listeria. Always choose leafy green and cooked vegetables during pregnancy and on the subway too.
7. Unheated Deli Meats: Avoid adding deli meats like ham, salami, or roast beef, especially when they are unheated, as they may include listeria.
8. Unwashed Veggies: Make sure your Subway contains properly washed vegetables. Avoid vegetables that look slimy and not fresh.
What if I ate Something at Subway that Pregnant Women should Avoid?
If you accidentally eat something that you should avoid at Subway, then don’t worry; things happen. Here is what you can do:
The first thing is to identify the ingredients you eat unintentionally, like cold cuts, raw sprouts, or unpasteurized cheese.
Then notice how your body reacts; like if you eat something that contains listeria or Salmonella bacteria, you may face symptoms like fever, muscle aches, fatigue, diarrhea, abdominal cramps, and vomiting.
If you notice any symptoms as I mentioned, immediately go to the healthcare provider, as it can save you from future complications.
After getting rid of these health issues, try to stay hydrated and sleep to get proper recovery.
Tips to Order a Perfect Subway Safely While Pregnant
When ordering a Subway sandwich, always go for toasting or heating sandwiches, as it will remove any bacteria in the sub. Choose a sandwich that includes grilled chicken, steak, or meatballs. If you want to eat a cut sandwich, then ask staff to heat the turkey or ham; it can destroy the bacteria.
Bacteria can easily go into your meals from improper hygiene, so request staff to use gloves while making yours and properly wash the vegetables they are using in it.
Avoid subway sandwiches that are high in sodium content, as it is bad during pregnancy. Make sure you do not choose a sandwich that contains salami and pepperoni.
Safety Guidelines About Specific Ingredients
Understanding which Subway ingredients are safe or risky is crucial: For meats always choose heated and properly cooked ones to avoid any kind of bacteria interaction. While choosing cheese, always go for pasteurized, as it is completely safe for pregnant women; avoid unpasteurized soft cheeses. In vegetables, select fresh and properly washed and avoid raw sprouts. For sauces, choose those that are safe, like mayonnaise. Avoid homemade sauces that include raw eggs. For bread, go for the wheat one. Lastly, if you want to eat a seafood-based Subway sandwich, then you can have tuna, but in small quantities.
A Complete List of Safe vs Unsafe Meal Options at Subway (Pregnant woman)
Safe options at Subway include the grilled chicken sandwich, steak sandwich, meatball marinara, vegetarian sandwiches, and egg-based breakfast sandwiches. For cheese, choose a pasteurized one like cheddar, American, Swiss, etc. For bread, choose white, whole wheat, or multigrain. Lastly, in fresh vegetables, choose lettuce, tomatoes, peppers, cucumbers, and onions; make sure they are fresh and washed properly.
Unsafe options at Subway include Cold Cut Combo, Turkey Breast or Roast Beef (Cold), the Ultimate B.M.T., Subway Club (Cold), Tuna (Large Quantities), and Raw Sprouts. In cheese, avoid unpasteurized. In vegetables, avoid unwashed or slimy vegetables, and in bread, avoid topping-based ones.
How to Ask Subway Staff for Pregnancy-Safe Preparation
To make sure your meal is completely safe to consume, all you can do is politely ask staff to follow these steps:
1. Request All Meats to Be Heated
Ask for the options, which include grilled or toasted chicken, turkey, beef, or ham, as heating can kill bacteria like listeria found in all these food items, which can be bad during pregnancy. If they don’t have the options, then request them to heat the meat for you.
2. Request Fresh Gloves and Utensils
Cross-contamination is a common risk, but with proper hygiene, it can go away, so ask the staff to please wear gloves while making your Subway sandwich.
3. Specify Vegetable Preparation
Before adding vegetables to your sandwich, ask staff if the vegetables are fresh and washed properly. Make sure you avoid adding raw sprouts. If you still have doubt, ask staff to just heat veggies for a minute.
4. Limit or Avoid High-Sodium Additions
To avoid high sodium intake, ask the staff not to add salt or meat and bread if possible. Also, ask for sauces on the side and avoid raw egg-based ones.
5. Option for Smaller Portions
A 6-inch Subway sandwich is enough for a pregnant woman; however, if you want to get a higher protein diet, then you can pair it with a side of fruit instead of chips or cookies for a healthier balance.
Is Subway Good for Weight Loss?
Many women gain weight during pregnancy; it is very natural, as you have to eat double for the baby. However, some women do have a question in mind: does Subway lead to more weight gain or keep my weight the same? Other people are also curious to know if Subway is good for weight loss. So let’s talk about this in detail.
Subway can be good for weight loss or even if you follow a balanced diet during pregnancy, as the staff allows customizable preparation and portion sizes, which is good for people who want to control calorie intake. If you are pregnant or someone who wants to lose weight, then having a 6-inch sandwich with lean protein and vegetables is a good option for you. For a healthy yet light Subway, you can go for ingredients like grilled meats, fresh vegetables, and whole-grain bread. Avoid sauces, cheese, and processed meat items. Subway can be a healthier alternative to fried fast food, especially if you are following a balanced diet.
Also Read: Can You Eat Takis While Pregnant? Safety Guide for Expecting Moms
Frequently Ask Question By Mom to be
1. Is Subway safe to eat during pregnancy?
Yes, you can eat and enjoy a Subway sandwich safely while choosing the right ingredients and other precautions, like going for a fully cooked meal and avoiding cold deli meats.
2. Can I eat cold cuts from Subway while pregnant?
Yes, you can eat them, but only if they are heated or steamed properly, as the heating will remove bacteria.
3. Which Subway sandwiches are safest for pregnant women?
Options like Meatball Marinara, Steak & Cheese, and Oven-Roasted Chicken are safe for pregnant women.
4. Is Subway tuna safe during pregnancy?
It’s better to avoid tuna in pregnancy; however, if you still crave it, then eat tuna in a small quantity, as it is high in mercury.
5. Are Subway vegetables safe for pregnant women?
Most of the time, yes, Subway uses fresh vegetables; however, it also depends on locations, so make sure to choose the one that has fresh vegetables.
6. Are Subway cheeses pregnancy-safe?
Yes, Subway uses pasteurized cheese, which is safe during pregnancy.
7. What sauces can I eat at Subway while pregnant?
Most common sauce options, like mayonnaise, are completely safe to consume during pregnancy; however, avoid sauces that include high amounts of salt and raw eggs.
8. Can I eat Subway daily while pregnant?
Remember moderation is the key. Even Subway is safe to eat during pregnancy, but it’s still fast food, so enjoy it occasionally.
9. What should I avoid at Subway when pregnant?
Avoid options like Cold Cut Combo, Turkey Breast or Roast Beef (Cold), The Ultimate B.M.T., and Subway Club (Cold), as they are not safe during pregnancy.
10. How can I order Subway safely during pregnancy?
Ask the staff to wash vegetables properly, and then for heating up the meat they are using in your Subway. Choose pasteurized cheese, mayo sauce, and wheat bread.
11. Can you eat Subway during the first trimester?
Yes, you can eat Subway during the first trimester safely as long as you take precautions like making sure the meats are cooked fully, using fresh veggies, and reheating the sandwich before consuming.
12. Can you eat Subway during the third trimester?
Yes, Subway is safe to eat in the third trimester too, but avoid certain food items like
deli meats. Always choose a fresh and heated meal to avoid the risk of bacteria.
13. Can you eat chicken teriyaki from Subway while pregnant?
Yes, the teriyaki chicken of Subway is completely safe because it’s fully cooked and pregnancy-friendly.
14. Is Subway mayo safe to eat while pregnant?
Yes, Subway mayo is completely safe and pasteurized, so it is safe to consume during pregnancy.
15. Can I eat Subway tuna while pregnant?
Yes, Subway tuna is completely safe during pregnancy if you take it in moderation because it is made from light tuna that is low in mercury.
16. Is Subway chicken safe during pregnancy?
Yes, Subway chicken is completely safe during pregnancy as long as you take it hot and fully cooked. It’s safe during pregnancy.
17. Can pregnant women eat Subway veggies?
Yes, Subway veggies are completely safe during pregnancy. Make sure they are fresh and the staff of that branch follows good hygiene. Always check the freshness of vegetables before consuming.
18. Is Subway steak safe for pregnancy?
Yes, Subway’s steak is fully cooked, so it is generally safe for pregnant women when served hot.
Final Thoughts: Can You Eat Subway While Pregnant
In conclusion, can I eat Subway while pregnant? Well, the answer is yes, but try to keep precautions about the preparation of your sandwich. Go for the meal options that are properly cooked, like grilled or toasted meats with properly washed vegetables and no raw ingredients. Go for the sauces that have low sodium. Ask staff to make your sandwich with extra care, like putting on gloves or properly heating the sandwich before serving. In this way Subway can be a convenient and nutritious option for expectant mothers.
Also Read: Can I Eat hot Cheetos While Pregnant? A Complete Guide
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
