The Best Restaurant Options During Pregnancy: What to Eat (and What to Skip!)
Pregnancy cravings can be strong, but so can the need to make healthy, baby-safe food choices when eating out. Whether you're dining at a fancy restaurant or grabbing a quick bite, knowing what to order (and what to avoid) can help you enjoy delicious meals while keeping you and your little one safe.
Here’s your go-to guide for navigating restaurant menus during pregnancy!
Best Restaurant Choices for Pregnant Women
While most restaurants offer a variety of options, some types of cuisine tend to have more pregnancy-friendly meals than others. Here are some great places to eat while expecting:
1. Mediterranean Restaurants (Greek, Lebanese, Turkish)
Best Picks:- Hummus and whole wheat pita
- Grilled chicken, lamb, or falafel
- Greek salad (without feta unless it’s pasteurized)
- Rice-stuffed grape leaves (dolmas)
- Unpasteurized cheeses (feta, brie, gorgonzola)
- Undercooked meats like lamb kabobs if not fully cooked
2. Italian Restaurants
Best Picks:- Whole wheat pasta with marinara or pesto
- Vegetable-based soups (minestrone)
- Grilled chicken or fish
- Caprese salad (with pasteurized mozzarella)
- Caesar dressing (may contain raw eggs)
- Deli meats (like prosciutto or salami) unless heated
- Unpasteurized cheeses (some parmesan or gorgonzola)
3. Mexican Restaurants
Best Picks:- Soft tacos with grilled chicken or beans
- Fajitas with well-cooked meat and veggies
- Guacamole and salsa with whole grain chips
- Rice and black beans
- Queso dip (may contain unpasteurized cheese)
- Raw ceviche (undercooked seafood risk)
- Refried beans if they are very greasy
4. Asian Restaurants (Chinese, Japanese, Thai, Indian)
Best Picks:- Stir-fried tofu or chicken with vegetables
- Brown rice or veggie sushi (cooked options only)
- Pho with well-cooked meat
- Miso soup
- Raw sushi (no tuna, salmon, or yellowtail)
- High-mercury fish (like king mackerel and shark)
- Anything too spicy if it triggers heartburn
5. American or Diner-Style Restaurants
Best Picks:- Grilled chicken sandwiches (without deli meats)
- Baked potatoes with sour cream and chives
- Scrambled eggs (fully cooked)
- Fresh fruit and yogurt parfaits
- Undercooked burgers or steaks (order well-done)
- Soft-serve ice cream (machines may carry bacteria)
- Overly processed fast food options
Foods to Avoid When Dining Out
While restaurants offer plenty of delicious options, some foods should be off-limits during pregnancy: Raw or undercooked meat, poultry, or seafood (sushi, rare steaks, runny eggs)High-mercury fish (shark, swordfish, king mackerel, tilefish)
Unpasteurized cheeses and dairy (some soft cheeses, fresh farm milk)
Deli meats and cold cuts (unless heated until steaming)
Pre-made salads and buffets (risk of bacterial contamination)
Best Drinks to Order While Pregnant
Staying hydrated is important during pregnancy, but not all drinks are safe. Here are some refreshing, pregnancy-friendly choices: Water with lemon or cucumber (hydrating and helps with nausea)Decaf coffee or herbal tea (avoid herbal teas with licorice or peppermint)
Fresh fruit smoothies (just check that dairy is pasteurized!)
Mocktails (club soda with fruit juice or flavored syrups) Drinks to Avoid:
- Alcohol (even small amounts can be harmful)
- Unpasteurized juices or dairy
- High-caffeine drinks (limit coffee to 200 mg/day)
- Sugary sodas and energy drinks
Final Thoughts
Eating out during pregnancy doesn’t mean giving up your favorite foods—you just need to make smart choices. Stick to well-cooked, nutritious options and avoid anything that could pose a risk to your baby. And most importantly, enjoy your meal—those pregnancy cravings are real, and you deserve to satisfy them safely!
