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The Ultimate Guide to the Best Fast Food Options During Pregnancy

03 Feb 2025
The Ultimate Guide to the Best Fast Food Options During Pregnancy
Pregnancy cravings are real, and sometimes, a fast food run is inevitable! But as a mom-to-be, you want to make sure you’re making the healthiest choices for you and your growing baby. The good news? You can enjoy fast food while pregnant—if you choose wisely. This guide will help you navigate the menu and pick the best fast food options that are both delicious and nutritious.

What to Look for in a Pregnancy-Friendly Fast Food Meal

When choosing fast food during pregnancy, keep these key factors in mind: Protein-rich foods – Helps with baby’s growth and keeps you full longer.
Healthy fats – Supports your baby’s brain and development.
Whole grains – Provides fiber for digestion and sustained energy.
Low sodium – Helps prevent swelling and high blood pressure.
Fresh veggies – Adds essential vitamins and minerals to your meal.

Best Fast Food Choices for Moms-to-Be

McDonald's

Best Picks:
  • Grilled Chicken Sandwich (ask for whole wheat bun if available)
  • Egg McMuffin (a protein-packed breakfast option)
  • Side Salad with Grilled Chicken
  • Apple Slices (for a sweet, healthy treat!)
Avoid: Deep-fried foods like French fries and crispy chicken sandwiches, which are high in unhealthy fats and sodium.

Taco Bell

Best Picks:
  • Power Bowl with Chicken (ask for light sauce and extra veggies)
  • Soft Taco with Grilled Chicken (opt for whole wheat if possible)
  • Black Bean Burrito (a great plant-based protein option)
Avoid: Anything loaded with nacho cheese or excessive sour cream.

Chick-fil-A

Best Picks:
  • Grilled Chicken Sandwich
  • Market Salad (ask for light dressing)
  • Chicken Noodle Soup (great for a comforting meal)
Avoid: Fried chicken sandwiches and waffle fries, which are high in unhealthy fats.

Burger King

Best Picks:
  • Whopper Jr. (without mayo for a lighter option)
  • Grilled Chicken Sandwich
  • Garden Side Salad with Light Dressing
Avoid: Large burgers with multiple patties and heavy toppings like bacon and extra cheese.

Subway

Best Picks:
  • 6” Turkey or Veggie Delight on Whole Wheat Bread
  • Rotisserie-Style Chicken Sandwich
  • Side of Apple Slices or Yogurt
Avoid: Deli meats unless heated to steaming, as they can carry listeria bacteria.

Panera Bread

Best Picks:
  • Turkey & Avocado BLT (without deli meat, or ask for it heated)
  • Mediterranean Veggie Sandwich
  • Ten Vegetable Soup
  • Green Goddess Cobb Salad with Chicken
Avoid: High-sodium soups and sandwiches loaded with processed meats.

Fast Food to Avoid During Pregnancy

While an occasional indulgence is fine, try to limit these foods: Raw or undercooked meats (e.g., rare burgers, sushi with raw fish)
High-mercury fish (e.g., swordfish, king mackerel)
Highly processed meats (e.g., pepperoni, cold deli meats unless heated)
Deep-fried foods (too much unhealthy fat and sodium)
Sugary drinks (swap soda for water or a smoothie)

Tips for Healthier Fast Food Choices

  • Customize your order – Ask for grilled instead of fried, light dressing, and whole wheat options.
  • Watch portion sizes – Stick to smaller meal sizes to avoid overeating.
  • Add veggies whenever possible – Extra lettuce, tomato, and avocado can boost nutrition.
  • Stay hydrated – Opt for water, milk, or natural juices instead of soda.

Enjoy Your Cravings the Smart Way!

Pregnancy is a time to nourish your body while also enjoying your favorite foods in moderation. By making mindful choices, you can satisfy your cravings without compromising on nutrition. So go ahead—order that meal, enjoy every bite, and feel good about giving your baby the best start!

Content Reviewed by Dr V. profile picture

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.

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