foods to avoid in restaurants when pregnant

Eating Out During Pregnancy

Knowing what to eat during (and what not to eat!) Can be tricky when dining out, but handy cheat-sheet we can help you book a healthy diet.

I was surprised to see how the stress of the restaurant food to be so I was pregnant - and my nutritionist! When you are constantly looking over your shoulder for a sneaky source of bacteria and mercury while also considering how best to nurture your baby-to-be, ordering from the menu can feel like navigating a minefield of food. The fact is, it is more likely to contract a foodborne illness - and when they do the stakes are higher. This cheat sheet for restaurant fare will help you determine whether to stop, go, or proceed with caution when it comes to the popular menu item. From now on, you can eat with confidence. ! Bon appetit

Red light: Chef salad with iceburg lettuce, vegetables, ham, turkey, boiled eggs, and cheese swiss

"Avoid this salad," says Elizabeth Ward, RD, mother of three and the authors expect the best: your Guide to Healthy Eating Before, During & After Pregnancy. This could not have been heated restaurant cold cuts up steam, as the FDA recommends you do during pregnancy to reduce the risk of listeria infection, which can infect the placenta and the baby, and the results are in, or stillbirth.

Green light: Mesclun greens with grilled vegetables and chicken

salad topped with freshly cooked meat is a better choice than the cold cuts, Ward said. Plus, unlike the wimpy lettuce, dark green vegetables are rich in vitamins, such as A and C, as well as all-important folic

The Yellow Light :. Caesar salad

Traditional Caesar dressing made with raw eggs, not pregnancy. Many places are no longer prepare that way, and some use a pre-made bottle type, which is safe. But always check with your server, said Frances Largeman-Roth, R.D., mother of two and author of Feed Belly: The Pregnant Mom's Healthy Eating Guide. If the restaurant can not give a firm answer, dressing swap said, balsamic vinaigrette, or change your order at all

Green Lights :. Tuna Sandwich

"The FDA recommends up six ounces of canned albacore white tuna a week," Ward said, because the content of mercury in fish. Chunk light tuna slightly lower in toxins, so you can have up to 12 ounces per week, roughly the same as three regular sized sandwich. If you are in this number, "I say go for it," says Largeman-Roth. Pregnant women tend not to get enough omega-3 essential for infant brain and vision development, so if you're craving a tuna, do not overthink it

Yellow Lights :. Greek omelet with feta cheese, spinach, and tomatoes

First ask your server if feta is made with pasteurized milk. If so, take some. Most of the cheese is sold in the US are safe, but some soft cheeses - such as feta, queso fresco, queso blanco, blue cheese, and gorgonzola - can be made from unpasteurized milk that puts you at risk for listeria infections, Ward said. Eggs (as long as they are thoroughly cooked) and vegetables in this dish both picks on pregnancy nutrition

Red Light :. Seafood ceviche

You may have already stuck a cucumber rolls at the sushi bar, but did you know that ceviche is raw fish, too? The words "carpaccio" and "crudo" in the menu warns you that dinner you have not seen the stove and therefore can put you at risk for foodborne illness, said Largeman-Roth. Other raw red flag: "tartare" "sashimi" and

The Yellow Light: Fresh mozzarella, tomato and basil

Most of the fresh mozzarella you find in the grocery stores is pasteurized, but you can not be sure about the restaurant. "If the package does not say or the server is not sure, skip it!" says Largeman-Roth

Red Light :. Prosciutto and melon slices

Of course, the more interesting sounding than say, ham or bologna, but the prosciutto was still regarded as luncheon meat, so nix it

Green light: Shrimp cocktail ..

shrimp in this dish is fully baked - just check to make sure it arrives at your table thoroughly chilled

Red light: Grilled swordfish with mango salsa

a high mercury fish, swordfish should be avoided altogether as long, says Ward. Opt instead for flounder, haddock, freshwater trout and wild salmon to provide brain-building omega-3 to your infant

Green Lights :. Cows Stir-fried with broccoli and white rice

Beef is a good source of iron, minerals crucial for help your small pea grew and developed during the entire nine months. Moreover, vitamin C is found in vegetables will help your body absorb iron which is important. Swap white rice for brown or wild to make the dish better

Yellow Lights :. Penne ala vodka

This is actually a myth that all the alcohol burns in cooked dishes off of the heat. A study published in the Journal of the American Dietetic Association found that between 45 percent and 85 percent of the alcohol used in the recipes remain, depending on cooking techniques. If you've just had to have a couple, sharing a few bites as an appetizer

Green Lights :. Wild salmon with baby potatoes and spinach

"Farmed and wild salmon both are low in mercury," says Largeman-Roth. However, wild salmon is a better choice because it also had lower levels of chemicals known as polychlorinated biphenyls (PCBs) as compared to farmed salmon

Green Lights :. Chicken kabob with wheat couscous

This is a winner. lean protein, lots of vegetables that are rich in nutrients, and wheat packaging couscous blow fiber

Light Yellow: Berries with Cream

Pass if it Zabaglione (a Italian treat is popular), made by minimally cooked egg yolks and wine. Ask for whipped cream, frozen yogurt or plain, or ice cream (but not homemade, which may contain raw eggs)

The Yellow Light :. Cannoli

You get a thumbs-up if this cake was made with pasteurized cheese

Green Lights :. chocolate cake

News from the "too good to be true" department: "Several studies have shown that eating chocolate can temporarily cause the baby happier," says Largeman-Roth

Green Lights :. sorbets

Just need a small serving size for most of sorbets made with tons of sugar, which can spike you. blood sugar levels

Wait for safe eating these items until after the baby is born.

Copyright © 2013 Meredith Company

Originally published in the November 2013 issue of American Baby magazine.

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