Whether it's a quick lunch on the run or a five-course feast at a four-star restaurant, there will be plenty of times during your pregnancy when you'll be doing the eating — but not the cooking.
Whether you're anticipating a special occasion reservation or ordering some spur-of-the-moment takeout, here's how to cater the menu to you and your baby's nutritional best interests when dining out..
Foods to avoid when eating at restaurants during pregnancy
In case you need a refresher, steer clear of these common foods and beverages during pregnancy:
- Alcoholic drinks
- Unpasteurized dairy
- Raw or seared seafood
- Rare or undercooked meat
- Hot dogs
- Deli meat
- Raw or undercooked eggs
- High-mercury fish
- Raw sprouts
How to eat healthy at restaurants during pregnancy
Get the most out of your meal by following these dining tips when you're pregnant:
Choose the restaurant
You may not always have the opportunity, but seize it when you do. (Cash in the "I'm pregnant" chip when you can!) Certain restaurants better suit pregnant clientele than others. A Mediterranean spot with lots of grilled veggies and fish, good — a sushi bar with limited cooked options, not so good.
If heartburn or other tummy troubles have your meal options limited to the bland, blander and blandest, you may want to skip the restaurant that prides itself in its spicy food or one that fries everything.
Speak up about special requests
Wait staff and chefs in most establishments are used to substitutions and requests of all kinds. Ask for the Cobb without blue cheese or see if the rare duck breast can be cooked through. Don't be shy. You're pregnant — it's okay to request food that's safe for you to eat.
More Healthy Eating Tips
Go for greens and beans
Make a habit of ordering a salad or grilled veggies as your first course or a sautéed leafy green such as spinach, escarole or broccoli as an extra. Even fast-food restaurants offer healthy side dishes these days. Steamed veggies, a baked potato (instead of fries or onion rings) or yams are all super sides.
If there's lentil, bean or vegetable soup on the menu, ask for a bowlful. Same goes for tomato-based broths — another opportunity to get in some veggies!
Search out nutrient-packed entrees
Scan the menu for protein-packed mains — like grilled or braised fish, chicken, veal or lean beef, tofu, lentils and beans — plus nutritious whole grains — such as brown rice, quinoa, bulgar, barley and buckwheat — that will keep you energized past lunch.
Don't forget about healthy dips and condiments like fresh salsa, guacamole, tzatziki, hummus or baba ganoush to go with your dish!
Save your leftovers
Many restaurants serve entrée portions large enough to feed small villages. Because pregnant women are especially prone to indigestion or heartburn, keep tabs on when you feel full and ask your server for a container to save any leftovers for tomorrow's lunch or dinner.
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