Eating Out Guide

Why does this eating-out guide even exist? Shouldn’t we be eating all our meals from home?!

Yes, of course, it is best to cook and eat your meals at home most of the time; however, it is unrealistic to think you will do this for a year or even 9 months. Most of us live very busy lives, and sometimes picking up some food to go is absolutely necessary. It is okay!

Similar to when not pregnant, these are foods we can enjoy when trying to conceive or pregnant, in moderation. 

While the options listed below are “better” choices, you should also know that ordering a menu item that you are craving is 100% okay, too. In addition, many restaurants are available, especially if you live in a bigger city or city suburb, some of which have many ‘healthier’ options. 

For example, we can all agree choosing a side salad is more nutritious than choosing a side of fries, but if you KNOW the side salad is not going to satisfy you, you will likely be eating off of someone else’s plate or just be ordering those fries tomorrow then most likely, you should order the fries, enjoy them and move on. 

If you are still hanging on to that “all or nothing” thinking, it is time to get rid of that ASAP. If you ate a less nutritious meal for lunch, you could start by eating something more nutritious for your next meal, and your whole day is not wasted. 

Eating out and food safety

First, let’s remember, from a food safety perspective, no one food is guaranteed 100% safe or unsafe. In 2018, the CDC reported a food-borne illness outbreak from a box of Kellogg’s Honey Smacks cereal… who would have thought that would ever happen?! 

The same foods that are more likely to cause food-borne illness during pregnancy are more likely to cause food-borne illness outside of pregnancy; however, our immune systems are typically in better shape when not pregnant, so the risk is lower. 

The risk is typically lower if you cook your own food because YOU control storing it and cooking it. So, granted you practice safe food storage and cooking methods at home, your risk is lower. However, the risk is likely similar to raw foods like salad. 

How do I know if there has been a food-borne illness outbreak?

According to the CDC, 98% of foodborne illness outbreaks are linked to only one state. It is only two cases for it to be considered a “food-borne illness outbreak.” So, even if the news alerts you of a foodborne illness outbreak, it is worth doing a bit more research to figure out, one, what state it is in, and two, how many people were affected. 

It can be tough to know about a foodborne illness outbreak until it has already been controlled. This is because it is a decently long process from detecting it to identifying how many cases to figuring out the cause to finally controlling it and getting the information out to the public.

As we discussed above, only 2% of cases are multistate outbreaks, but you can view the CDC’s multistate outbreak list here. You can view the CDC’s annual summaries of foodborne outbreaks here. 

Via the FDA, “Public health advisories are issued for outbreak investigations that have resulted in specific, actionable steps for consumers to take to protect themselves.” You can get on their email list here to receive food-borne illness outbreak updates. 

General food safety tips when eating out 

1. Check the restaurant inspection score here.
2. Order food that is either fully cooked or fully cooled. Don’t order anything that is room temperature or has been left at room temperature, i.e. it is best practice to avoid buffets.
3. Talk to your server, the chef, or a manager. Ask if pasteurized eggs are used in items such as Caesar salad dressing (most do!). 
4. Put your leftovers in the refrigerator less than 2 hours after leaving the restaurant and throw them out after 2-3 days.
5. Go to restaurants you know and trust. It may sound a bit silly, but your intuition is better than you think, so listen to it!

You can find more food safety tips here and in our food safety ‘quick guide.’

General food ordering tips when eating out

1. Prioritize finding a source of protein and veggies (aim for at least 2 cups of veggies). You are not limited to 1 protein source (order/add more for hunger), but one is the minimum! Depending on the meal, this could be eggs, meat, and/or seafood, with add-ons such as cheese.
2. Modify existing menu options to fit your needs: don’t be afraid to ask for modifications, such as leaving out a meal component or asking for a replacement with another food, i.e. asking for a side of veggies or a side salad instead of fries. If you see a sandwich that looks delicious, but you feel you could be satisfied with just the inside of it (i.e. meat, cheese, and veggies), you can order it as an open-face sandwich or order just a bunless cheeseburger with toppings or remove it yourself.
   • Lettuce wraps are often also an option for burgers and sandwiches at many fast food and chain restaurants now-it never hurts to ask if you aren’t sure! It may still be an option, even if it is not listed on the menu.
3. Mix and match: Don’t see any entrees you love? Order a few satisfying sides or appetizers to make a meal instead! Most restaurants have sides that include veggies (plain or in creative ways that you may not have at home) or appetizers with protein that can be added to another side or two for a complete meal.
4. Gestational Diabetes: All of the tips here also apply to you if you have been diagnosed with GD. It is likely you will have to be a bit more cautious in choosing options that are lower in carbs, i.e. getting your burger lettuce-wrapped, eating an open-faced sandwich, or choosing an egg scramble instead of pancakes. That said, with a few tweaks (increased protein and lowering carbs for the rest of your day), you can still enjoy your favorite restaurants!

Restaurant menu recommendations

CHICK FIL A

Breakfast:

• Hash brown scramble bowl
• Bacon, egg, and cheese muffin 
• Greek yogurt parfait

Entrees:

• Grilled chicken sandwich or club 
• Grilled nuggets
• Lemon Kale Caesar Salad
• Spicy Southwest Salad
• Chicken salad

Sides:

• Kale crunch side
• Side salad
• Fruit
• Chicken noodle soup

Don’t want the grilled option? Pair the fried option with a salad instead of fries, or eat the sandwich without the bread. 

CHIPOTLE

The safest option is to skip the romaine lettuce, as romaine lettuce causes a food-borne illness outbreak every year, sometimes many times a year. 

In 2015, there was an E. Coli outbreak linked to multiple Chipotles. However, they couldn’t determine which exact food caused the outbreak. The larger outbreak occurred in 11 states and affected 55 people, 21 of which were hospitalized. There was also a second smaller outbreak. You can read more about it here. 

Most people quickly forgave Chipotle (or never even heard of this instance) and continue to frequent it, as no other outbreaks have been reported since 2015!

So, what should I order??

Order a bowl with:

• A protein (steak or barbacoa if you run low on iron!) 
• Fresh super greens lettuce blend (romaine, baby kale, and baby spinach)
• Brown rice or beans if you would like a carb
• Cauliflower rice (if available at your location) 
• Fajita veggies (you can ask for extra at no extra charge!)
• Shredded Cheese
• Sour cream if desired
• Salsa
• Add guac (extra charge) for a satiating yummy fat if desired

DUNKIN’ 

Coffee & tea:

(ask for your “fancier” drink half-sweet or without syrup to lower the amount of sugar, you can also ask for decaf on any drink!)

• Small iced coffee – 198 mg caffeine (ask for half-caf!)
• Small cold brew – 175 mg caffeine (you’ve reached your caffeine limit!)
• Small latte (hot or iced) – 118 mg caffeine (opt for whole milk for extra protein and nutrients)
• Small cappuccino (hot or iced) – 118 mg caffeine
• 1 espresso shot – 118 mg caffeine (any drink with 1 shot will contain this amount of caffeine; ideally, this would be your limit for the day!)
• Large iced tea – 84 mg caffeine
• Bold breakfast black tea hot – 90 mg caffeine (they also have a decaf option of this tea)
• Harmony Leaf Green tea – 70 mg caffeine 
• Cool mint herbal infusion tea – caffeine-free (limit to 1 cup a day or less)

Food:

• Ham, egg, and cheese English muffin (yes, it is deli meat; however, the risk is minimal since it is a heated sandwich, but you can also order it without the ham!) 
• Sourdough breakfast sandwich or wrap (remove the bread to reduce the carbs or make it GDM friendly)
• Snackin’ bacon

MCDONALDS

Breakfast:

• Any egg and cheese sandwich, with sausage and bacon if desired (enjoy open-faced or sans bread for a more blood sugar-friendly breakfast) 

Lunch/dinner:

• Any hamburger, cheeseburger, or double cheeseburger with toppings of choice, ideally without the bun, since a cheeseburger and toppings can be quite satisfying as is! 
• Any chicken sandwich, ideally without the bun
• Grilled chicken salad, with bacon if desired (order dressing on the side so you can add the amount you prefer) 

Sides: Cucumber sticks, side salad, mozzarella dippers (try these instead of fries for some extra protein)

Dessert: vanilla cone, or a hot fudge sundae, small Mcflurry, or shake to share with someone 

Drinks: Small regular or decaf americano or premium-roast coffee

WENDY’S

Breakfast: 

• Any meat, cheese, and egg sandwich– try open-faced, as the rest of the sandwich will likely still be satisfying!

Lunch/dinner:

• Any hamburger or cheeseburger with toppings of choice. If very hungry, order a double cheeseburger and leave out the bun/swap for lettuce wrap*
• Salads: Summer strawberry salad, parmesan caesar salad, southwest avocado salad, apple pecan salad
• Sides: Chili (great for a snack or with a salad for a more filling meal), apple bites

Drinks: 

• small fresh brewed hot or iced coffee, regular or decaf

→Tip: ask for any sandwich or burger at Wendy’s as a lettuce wrap instead of a bun! 

IHOP/DENNY’S/WAFFLE HOUSE

Breakfast:

• Any omelet (either listed on the menu or “build your own” with cheese, sauteed mushrooms, peppers & onions, fresh or roasted tomatoes, and spinach) 
• Any burrito bowl
• Share pancakes or waffles with an omelet or get an omelet and swap your toast/hashbrowns for one pancake or waffle

Lunch/dinner:

• Chicken & veggie salad
• Sirloin steak tips medium well or well done (order with broccoli and corn or rice medley and side salad)
• Grilled tilapia (order with broccoli and corn or rice medley and side salad) 
• All natural roasted turkey (order with broccoli and corn or rice medley and side salad) 
• Burger: order without the bun if opting to have with fries or if the burger will satisfy you, and a side salad or fresh fruit 
• Sandwiches: Order open-faced (or without any bread): pepper jack patty melt, ham & egg melt, Philly cheese steak stacker, Cali roasted turkey melt
• Sides: hickory smoked bacon, pork sausage links, turkey bacon, a slice of ham, turkey sausage, fresh fruit 

PANERA BREAD

Breakfast: 

• Any egg, cheese, and meat sandwich and/or wrap-order sandwich open faced if desired
• Spinach and bacon souffle, four cheese souffle, spinach and artichoke souffle 

Lunch/dinner:

• Salad: any salad with chicken, ask for dressing on the side
• Bowls: Teriyaki chicken, Baja bowl with chicken, Mediterranean bowl with chicken
• Sandwiches: Toasted frontega chicken, chipotle chicken avocado melt, roasted turkey avocado BLT, toasted steak and white cheddar, bacon turkey bravo sandwich, smokehouse bbq chicken, tuna salad, napa almond chicken, deli turkey (order open-faced if that will satisfy you)
• Soup: Broccoli cheddar, creamy tomato, Thai chicken, chicken noodle

Drinks: 

• Colombian dark roast coffee
• cafe blend light roast coffee
• decaf coffee
• hot tea
• cold brew

SUBWAY

• Any “no bready bowl” 
• Veggie Delite salad with an added protein (order with any meat and cheese for protein) 
• A 6-inch sandwich (make it open-faced if you want) with any meat/tuna and cheese, and as many veggies as you want
• Breakfast: any egg and cheese wrap with meat, if desired 

Note: Did you know you can order all the veggie toppings and even ask for extra of certain toppings as desired, at no extra charge? Only double meat, cheese, or guac costs extra! Take advantage and load up on all the veggies! If you know you won’t be eating again for a while, get double meat!

STARBUCKS

See the Starbucks note for more on drinks and caffeine content, and order decaf if you enjoy coffee without caffeine!

Drinks: 

• Short or tall Americano 
• Short or tall iced Americano 
• Short or tall matcha tea latte
• Tall iced matcha tea latte

Food: 

• Any egg + meat breakfast sandwich, with bread, half the bread, or no bread (some menu options with eggs will only have egg whites: make sure you get whole eggs for choline and other fat-soluble vitamins!)
• Kale & mushroom egg bites
• Bacon & Gruyere egg bites
• Any protein box (great for a snack or meal!)
• Squirrel brand classic almonds
• Lunch sandwiches: Chicken and bacon on brioche sandwich, turkey, provolone, & pesto on ciabatta, ham & swiss on baguette (order with half or no bread if you enjoy and can be satisfied without both pieces of sandwich bread) 
• Avocado spread with anything
• Justin’s dark chocolate peanut butter cups
• Salted almond chocolate bites

ITALIAN (Americanized version)

Pizza: Order a slice with a side salad + protein in the salad if available (cheese, meatballs, etc.) 

Pasta: 

• Pasta dishes often have big serving sizes; try sharing one or putting half in a to-go box as soon as it comes outs. 
• Choose zucchini noodles (“zoodles”), if available (such as at Olive Garden or Noodles and Company), and order with cheese and meatballs for protein 

Combine sides: order meatballs with veggies and/or soup, or a fun appetizer that appeals to you

Many Italian restaurants also offer salad add-ins like chicken, shrimp, and salmon 

CHINESE (Americanized version) 

Entree: 

Order a protein (meat or cooked seafood), grilled or sauteed. Chicken, shrimp, and beef with veggies such as broccoli, string beans, or mixed sauced or steamed veggies

• Beef and broccoli
• Chicken and broccoli
• Mongolian beef
• Kung Pao Shrimp (grilled) with veggies
• Chicken, beef, or pork lettuce wraps

Sides: any sauteed veggies, miso soup, wonton soup, egg drop soup

Skip the rice if you can do without, and opt for grilled or sauteed proteins and veggies over those that are breaded or fried since these include additional refined carbs. 

If you’ve heard you should avoid Americanized Chinese food because of MSG, learn more here. 

MEXICAN (Variety)

• Opt for a burrito bowl instead of a burrito or tacos (most restaurants do offer bowl options now, but if not an option, you can order a large burrito and open it up to enjoy all the yummy fillings inside). 
• Choose a protein (or a few) and load up on all the veggies, such as greens and fajita veggies with salsa. Add cheese, sour cream, and guac as desired. Skip the rice if you can do without, or opt for corn, beans, or brown rice 
• Order fajitas and use one tortilla but put double the amount of meat in it with other desired toppings
• Pollo/carne asada
• Sides/apps: guacamole and/or salsa (ask for veggies to dip with it, if available), side salad, soup (often with chicken which is great for a full entree as well)

THAI (Americanized version)

• Lettuce-wrapped spring rolls
• Pork, chicken, or beef skewers
• Beef or pork + stir fry or steamed veggies 
• Any meat + veggie bowl (ask for rice to be omitted, if you don’t mind it without) 
• Any salad + a protein (such as shrimp, chicken, or beef) 
• Share a noodle dish and get extra veggies on the side
• You can also usually order a side of veggies with a protein, such as shrimp

FRENCH (Americanized version) 

• Duck confit 
• Steak (medium well or well done) 
• Beef Bourguignon/beef stew 
• Salad with a protein (seafood/meat) 
• Veal 
• Trout amandine (trout with toasted almonds)
• Scallops
• Sides/apps: Soft cheeses, charcuterie, escargot, veggies (often haricot verts/green beans, asparagus, sauteed spinach), foie gras (luxury liver– an incredible pregnancy “superfood”!)
• Soup: French onion, tomato, seafood bisque 

STEAK HOUSE

• Steak: medium or well-done is the most ideal 
• Surf and turf 
• Grilled salmon, chicken, steak, or shrimp salad
• Sides: any veggie sides available, such as creamed spinach, green beans, Brussels sprouts, or mixed veggies 

Note: a specific doneness level (medium-rare, medium, etc.) does not correlate to a temperature; for example, ‘medium’ does not necessarily mean 165 F

PUB/BAR FOOD

• Hummus plate + veggies (you can also request veggies to dip even if not listed on the menu, often available) 
• Wings with carrots/celery
• Burger sans bun with toppings of choice 
• Club/sandwich open-faced or sans bread
• Chili 
• Salmon/shrimp 
• Mozzarella sticks (add a non-fried/breaded protein or order with a side of veggies/side salad or soup with veggies and protein if hungrier)
• Salad + protein of choice (chicken, steak, salmon, shrimp, etc)
• Meat kebab

BRUNCH

• Any omelet/egg scramble with whole eggs (not egg beaters or egg whites) with all the veggies you would like, and any protein add-ins such as cheese and bacon
• Avocado and egg toast (or plain avocado toast with a side of bacon, sausage, or ham)
• Fried/poached eggs with veggies and meat
• Steak or smoked salmon + eggs
• Quiche
• Eggs Benedict 
• Sides: fresh fruit, side salad, sauteed veggies, sausage, bacon, ham, yogurt + berries (ignore the granola unless you really love it, contains added sugars that are not worth it unless you are craving it)

→ Don’t forget: you can also combine multiple sides (i.e. bacon with eggs and fried tomatoes) to make a satisfying meal if you don’t see any nourishing entrees that seem appealing.

BAKERY/CAFE

• Any omelet/eggs with veggies, meat
• Quiche
• Sandwich with a protein (chicken, smoked salmon, etc)-enjoy open-faced or without bread if that will satisfy you
• Soup + half a sandwich 
• Salad + half a sandwich 
• Salad with protein (meat or seafood)

Drinks: Small or decaf traditional roast coffee, with cream or whole milk (non-dairy if you cannot tolerate dairy, otherwise, dairy milk/cream is your best option for you and baby) 

TRAVEL

Airport/gas station snacks: 

• Hard-boiled eggs
• Nut butter packets (enjoy as is, with an apple or banana, or with crackers) 
• Trail mix (look for ones with minimal dried fruit/no added sugar)
• Mixed nuts or a bag of your nuts of choice, such as roasted peanuts/sunflower seeds/pistachios/almonds
• Veggie chips (like beet chips)
• Dried seaweed
• Cheese crisps “chips” 
• Beef/turkey jerky
• Cheese
• Plain, unsweetened, whole milk/greek yogurt (enjoy with a piece of whole fruit if you’d like some sweetness, such as an apple or banana)
• Single serving guacamole packet (enjoy with the hard-boiled eggs, veggie chips, or crackers)
• Pork rinds (great source of protein and glycine!)

Avoid, if possible: precut fruits, prepackaged sandwiches, prepackaged parfaits, & ready to eat salads

The Bottom Line

1. It is unrealistic to avoid eating out or ‘fast food’ for 9-months, and the good news is that many restaurants offer plenty of nutrient-dense options, and in general, there are many ‘healthier’ restaurants available (depending on where you live, of course!).
2. Order food that is either fully cooked or fully cooled. Avoid buffets and stick to restaurants that you trust and have visited many times before pregnancy. 
3. You can almost always modify restaurant offerings. Change the side, get an extra side, get extra veggies, dressing on the side, extra protein, etc.
4. In general, prioritize a protein and veggie that sounds good. If you have a strong craving for a menu item, don’t ignore that craving. Can you share it? Can you order a smaller version? Can you eat half and take the rest to go for another day?
5. Trust your intuition; if the food looks or smells funny, don’t eat it. Food that you truly don’t want (either you are full or the food isn’t good) is either wasted in your body or wasted in the trash; it is okay to not eat it. 

Written by: Ryann Kipping, MPH, RDN, and Claire Gilmore, MSCN, CNS, LDN