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10 Practical Tips for Eating Out During Pregnancy

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Navigating meals at restaurants or social gatherings while pregnant can be tricky, especially when you’re trying to steer clear of risky foods. On the occasion that you don’t want to go to bed at 7:45 PM or you are just craving for something new, here are some practical tips to help you make informed and safe choices while eating out during pregnancy.

It can hard to know what’s safe and what’s not. Plus, less than ideal ingredients may be lurking. Use these practical tips to feel empowered and make safe food choices while enjoying meals outside your home. That way you can enjoy your time out rather than stressing about what to order.

1. Do Your Research Beforehand

If you’re heading to a restaurant, check out their menu online ahead of time. Look for dishes that are freshly cooked and avoid ones with raw or undercooked ingredients like sushi, rare meat, or poached eggs.

Call ahead if necessary to clarify how certain dishes are prepared. Any reputable restaurant should be happy to answer your questions.

2. Ask Questions When Ordering

Don’t hesitate to ask your server about the ingredients or preparation of a dish. Here are some key questions you can ask:

  • “Is this cheese pasteurized?”
  • “Is the meat fully cooked?”
  • “Are the eggs used in this dressing raw or pasteurized?”

Most establishments are very accommodating once they know you’re pregnant. And if the server isn’t sure, the should be able to ask the chef or management for further clarification. Otherwise, it might be better to err on the size of caution and find something else on the menu.

3. Avoid Salad Bars and Buffets

These can be tempting, but they often involve food sitting out for long periods, increasing the risk of contamination. Buffets are a risk for anyone due to the potential for bacteria, and it’s just not worth food poisoning when you’re pregnancy.

Opt for dishes made fresh to order instead. If you absolutely must indulge, make sure the food is piping hot.

Photo Credit: Deposit Photos.

4. Stick to Trustworthy Staples

When scanning the menu, look for cooked, simple options like roasted meats, grilled fish, and steamed veggies. Soups, stir-fries, and pasta dishes are generally good choices as long as they don’t include raw ingredients.

The staples in a restaurant are likely fresh due to high turn over of groceries for them as well. Whereas the less common dish might have an ingredient that’s been sitting around for a while before being used. So, when in doubt, stick to the basics.

5. Be Cautious with Condiments and Dressings

Raw eggs are sometimes used in dressings like Caesar salad or hollandaise sauce. Stick to options like balsamic vinaigrette or ask if the dressing is pasteurized.

6. Choose Beverages Wisely

Of course, you’ll want to skip the alcohol entirely and opt for pregnancy-friendly drinks like sparkling water, fruit juice, or an alcohol-free mocktail. If you’re unsure about an ingredient in a beverage, don’t be afraid to ask.

If mocktails aren’t common, also do a double check that the alcohol was withheld before indulging.

7. Keep Snacks Handy

If you’re unsure about what food will be available at a restaurant, party or gathering, pack some safe snacks like granola bars, nuts, or fruit. This way, you won’t get too hungry or feel pressured to eat questionable options.

You can also eat before going if that’s a better option, depending on the time of day and your hunger level (pregnancy hunger can definitely make nausea worse!).

8. Steer Clear of Sharing Platters

Shareable dishes like charcuterie boards, sushi platters, or appetizers with creamy dips can contain risky ingredients like deli meats, soft cheeses, or undercooked seafood. Go for individual dishes to ensure they’re safe for pregnancy.

With an overworked immune system, this will also reduce your exposure to other’s germ that could leave you miserable with an unexpected cold or flu.

9. Be Mindful of Food Placement

At potlucks or family gatherings, avoid items that have been sitting out for a long time. Make a beeline for freshly served dishes or ones that have been kept hot and properly covered.

10. Speak Up About Your Needs

Whether you’re dining with friends or family, don’t shy away from sharing your dietary restrictions. Most people will be more than happy to recommend or prepare options suited to your pregnancy needs. Even if you aren’t sharing your pregnancy with the world yet, you can have your partner ask a few subtle questions to ensure the food is generally safe.

Be Calm and Enjoy!

Eating out or attending gatherings while pregnant doesn’t have to feel stressful. By staying informed and alert, you can enjoy safely prepared meals and still have an amazing time!

Want more dietary guidance during pregnancy?

If you want to learn about foods to avoid (and which to eat!), I also highly recommend a Pregnancy Nutrition Course from a fellow mama.  As a certified nutritionist, she breaks it all down so you know EXACTLY what to eat for a healthy pregnancy. I found it super helpful during my pregnancies.

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