The Do’s and Don’ts of Eating Out While Pregnant
Dining out while pregnant can be a delightful way to indulge cravings and enjoy quality time with family and friends. However, knowing which foods are safe to eat and which to avoid is essential for both you and your baby’s health. To help you make informed choices, here are some crucial do’s and don’ts for eating out during pregnancy.
Do’s
1. Do Choose Fully Cooked Foods
Undercooked or raw foods, particularly meat, fish, and eggs, can pose a risk of bacterial contamination, like listeria or salmonella, which can be harmful during pregnancy. Opt for thoroughly cooked dishes, especially when it comes to poultry, shellfish, and eggs. For example, request that your burger be well-done and avoid dishes with raw or undercooked eggs.
2. Do Opt for Freshly Prepared Salads
Salads are packed with fiber and vitamins, which are great for both mom and baby. However, make sure that the greens and vegetables are fresh and washed properly. When in doubt, you might even consider ordering a warm, grilled veggie option instead. Many restaurants serve unique warm salads that make a healthy and delicious alternative to cold salads.
3. Do Watch Out for Food Aversions
Pregnancy can come with some surprising aversions to certain smells or tastes, and dining out may sometimes bring those into play unexpectedly. Understanding why your appetite changes during pregnancy can help you avoid foods that might turn your stomach. Don’t be afraid to ask for substitutions or adjustments if certain ingredients are too strong or off-putting.
4. Do Focus on Nutrient-Dense Choices
Eating out doesn’t mean compromising on nutrition. Look for menu options rich in protein, fiber, vitamins, and minerals. Dishes with grilled chicken, quinoa, beans, leafy greens, or fresh vegetables are usually excellent choices. Many restaurants are more than happy to customize meals, so don’t hesitate to request steamed veggies instead of fried sides or grilled over fried proteins.
5. Do Stay Hydrated
It’s easy to forget about hydration when eating out, but drinking enough water is essential for pregnancy health. Ask for a water refill when you sit down and make a point of sipping throughout your meal.
Don’ts
1. Don’t Consume Raw Fish or Seafood
While sushi might be a go-to favorite, raw fish can carry bacteria and parasites. Avoid dishes like sashimi, raw oysters, and smoked seafood, and choose fully cooked seafood options instead, like grilled salmon or shrimp. Remember that cooked fish is a wonderful source of omega-3 fatty acids, which are great for baby’s brain development.
2. Don’t Eat Deli Meats or Unpasteurized Cheeses
Deli meats, such as ham, turkey, and salami, can carry listeria, which is harmful during pregnancy. Also, soft cheeses like feta, brie, and blue cheese are often unpasteurized, posing a risk of bacterial contamination. If you want cheese in your dish, ask if it’s made from pasteurized milk. Stick with options like mozzarella, cheddar, and other hard cheeses.
3. Don’t Overindulge in High-Sodium Foods
Pregnancy can cause fluid retention, and high-sodium foods can worsen bloating and swelling. Many restaurant dishes are high in sodium, so it’s a good idea to request sauces and dressings on the side or choose items with fresh herbs and spices for flavor. This way, you can still enjoy a flavorful meal without the extra salt.
4. Don’t Consume Too Much Sugar
Desserts are tempting, but high sugar intake can lead to gestational diabetes and excess weight gain. You can still enjoy sweet treats in moderation—just aim for options with natural sugars, like fresh fruit or fruit-based desserts. If you’re at a bakery, for instance, opt for a whole-grain muffin instead of a sugary cupcake.
5. Don’t Overlook Food Safety Practices
Cleanliness is key to preventing foodborne illnesses. Choose reputable restaurants that prioritize food safety, and be mindful of buffets, where food may sit out for extended periods. If you’re unsure about the freshness of a dish, it’s best to skip it.
Tips for a Pleasant Dining Experience While Pregnant
- Plan Ahead: Review the menu online before arriving. This way, you can find pregnancy-friendly options and be more prepared to make quick, healthy decisions.
- Avoid Large Portions: Portions at restaurants tend to be generous, so consider sharing dishes or saving half for later. This can prevent overeating and make you feel more comfortable.
- Make Smart Beverage Choices: Many restaurants offer fun mocktails or non-alcoholic beverages, which can feel celebratory without compromising your health.
Eating out during the first trimester can be challenging as you navigate symptoms like morning sickness. Check out this guide on surviving the first trimester to get tips on managing nausea, cravings, and more.
Dining out while pregnant can be a delightful experience when you know what foods to choose and avoid. By following these do’s and don’ts, you’ll keep both yourself and your baby safe while savoring some tasty meals!
