What Can You Eat in Japan When Pregnant
It can be tricky to navigate a restaurant menu when you're pregnant. You may be ravenous – or nauseated. You have to watch out for the foods and beverages to avoid during pregnancy. It's easy to overdo it on calories, carbs, salt, and saturated fat – and it can be harder to get the nutrients you need during pregnancy. But with a little planning, dining out can be the treat it's meant to be.
You'll find lots of good options for expecting moms at Mexican restaurants, but plenty of nutritional minefields too.
Best bets: Tacos and burritos with protein-packed beans and grilled veggies are a great choice. Better yet, ask for a taco salad or burrito bowl with plenty of greens, salsa, corn, and beans to pack a nutritional punch. Pick black or pinto beans over refried, which may be cooked with unhealthy fats. Go for avocado (it provides high-quality, healthy fats) and salsa (pico de gallo especially, which is just chopped fresh vegetables). You may also enjoy caldos – hearty, broth-based soups with chicken, fish, or beef.
Cautions: It's easy to overdo it when having Mexican – so try to eat mindfully while still enjoying your food. If your meal comes with cheese or sour cream, ask for it on the side so you can control how much you're eating. Rather than immediately munching on the chips with salsa, use the chips as scoops for your more nutritious food.
Chinese restaurants offer a wealth of pregnancy-friendly choices if you're wise about ordering. For a healthier meal, ask for steamed or sautéed protein and veggies instead of deep-fried dishes.
Best bets: Start off with steamed vegetable dumplings or wonton soup. For your main meal, make at least half of your plate vegetables, a quarter protein, and a quarter rice. Pick entrees with generous quantities of vegetables, like chicken and broccoli, beef with snow peas, or bok choy with tofu. Ask for low-sodium options to avoid getting too much salt.
Cautions: Skip egg drop soup, as the egg may not be fully cooked. Lo Mein is high in sodium and fat, and crowd-pleaser General Tso's chicken is deep-fried. Also steer clear of orange chicken or any dish that's topped with a thick, sweet sauce, which means loads of sugar.
Some expecting moms avoid Japanese places solely because of one off-limits item: sushi made with raw fish. But with all sorts of light and delicious options, Japanese can be one of the healthiest and most pregnancy-friendly cuisines.
Best bets: Sushi rolls made with cooked seafood, like eel, or veggies like avocado or cucumber. California rolls made with imitation crab (it's actually cooked fish, often pollack) are safe. Tamago (egg omelet on rice) or spinach gomae (cooked towers of the leafy green) are great choices. Bento boxes with teriyaki chicken or beef, rice, veggies, and miso soup are good options, too. Ask for low-sodium soy sauce – you won't be able to taste the difference.
Cautions: Avoid sashimi (raw fish on rice), poke (raw tuna cubes), and sushi rolls featuring raw fish. Although tempura is safe and tasty, go easy: The caloric batter coating negates the healthy vegetables within.
Italian is a go-to comfort food for many pregnant women – and it can be delicious and healthy if you're choosy. Get a mixed green salad to start, and order a pasta dish that features veggies.
Best bets: Pasta with marinara sauce, meat sauce, or seafood. (Just make sure mussels, oysters, and clams have been cooked until their shells open.) Ravioli are often filled with pureed veggies, making them a good choice. A wood-fired pizza is great too, as long as it's not loaded with tons of cheese. Otherwise, look for dishes that feature good protein and deep-pigmented vegetables, like sautéed spinach.
Cautions: Alfredo sauce (served with fettuccini and other pasta dishes) is made with cream, butter, and cheese and so adds a lot of calories. If you're craving it, opt for a small portion and add a soup and salad for a healthier and more satisfying meal. Also – avoid uncooked deli meats like prosciutto (dry-cured Italian ham) as they can harbor Listeria. If you order Caesar salad, ask whether the dressing is made with raw eggs. If the answer is yes, take a pass.
Heat, flavor, and powerful aromatics make Thai food crave-worthy. And you'll find many healthy items to choose from.
Best bets: Choose dishes with plenty of vegetables and quality protein – like stir-fries with veggies and tofu, chicken, or beef. Start with fresh veggie spring rolls wrapped in rice paper or tom yum goong (hot and sour soup). Punch up the health benefits of pad Thai by ordering extra protein (chicken, beef, shrimp, or tofu), and ask your server to leave off the raw bean sprouts, which can harbor Listeria.
Cautions: Avoid papaya salad. When unripe, the fruit contains a substance that may trigger uterine contractions. Also, go easy on dishes made with coconut milk, like curries and tom ka gai soup. (Coconut milk is rich in nutrients but high in saturated fat and calories.) Some Thai dishes are drenched in sweet sauce, so ask for less sauce or have it on the side. If you're having Thai iced tea with sweetened condensed milk, be aware that it's more of a dessert than a beverage. And make sure you don't blow your daily caffeine budget, since it's made with strongly brewed black tea.
There's a reason the Mediterranean diet is held up as the gold standard for nutrition. It's focused on whole grains, vegetables, legumes, and healthy fats – all good for expecting moms and growing babies.
Best bets: Hummus and lentils are packed with fiber and protein (hummus gets extra calcium from tahini, too). Bulgur, the main ingredient in tabouli, is a great way to get your whole grains, plus it's full of parsley, which is rich in lutein. Grilled chicken or lamb kabobs, served with a side salad, are another good choice.
Cautions: Gyro sandwiches taste great, but the higher-fat meat and tzatziki sauce can lead to caloric overload. Consider a half portion or swap the gyro for souvlaki, which is made of grilled or broiled chunks of leaner cuts of meat and vegetables. Don't overdo it on foods wrapped in phyllo dough (like baklava and spanakopita) – these are high in less-healthy fat.
American cuisine ranges far and wide. While diner classics like cheeseburgers, fries, and milkshakes aren't nutritional winners for expecting moms, "new American" staples like hearty salads are a win.
Best bets: Sandwiches like grilled chicken are a good bet. Some American restaurants offer nutrient-dense salads full of greens, nuts or seeds, avocado, and fruit – top one with a protein like salmon, chicken, or steak. Hamburgers provide iron you need during pregnancy, but keep yours to a quarter pound of meat.
Cautions: Skip the fried chicken, French fries, and fried mozzarella sticks. You don't need the saturated fat. Hot dogs and bacon are made with nitrates, so it's best to limit them. Club sandwiches with cold deli meats can harbor Listeria. And sundaes and shakes are full of calories and sugar, so make them an occasional treat.
You may think of creamy sauces and lots of oil, but this Southeast Asian cuisine also boasts plenty of good options for health-conscious pregnant women.
Best bets: Tandoori dishes typically feature chicken or other meat marinated in yogurt and spices, then baked. Grilled chicken tikka is another healthy choice. Lentil-based dal is high in fiber and a great source of iron and folic acid. Aloo gobi is both pretty and good for you. Its yellow color comes from turmeric and other antioxidant spices. Chana masala is a good vegetarian option. Chickpeas – its main ingredient – are a good source of protein. Mango lassis are delicious and packed with vitamins C and A. Ask for one with less sugar – you can always add to taste.
Cautions: Steer clear of heavy, rich curries and fried foods. For example, the popular chicken tikka masala is loaded with cream, butter, and calories. And while pakoras and samosas taste great, their golden-brown color comes courtesy of a deep fryer.
Though they tend to be shrines to overindulgence, steakhouses serve up some great dishes for expecting moms. Don't assume steak is off your pregnancy menu: Red meat is one of the best sources of iron, a crucial nutrient for moms-to-be.
Best bets: Petite filet mignon delivers a healthy dose of iron without the without the hefty saturated fats of a rib eye. Not a carnivore? Fish is often offered at steakhouses, and salmon, with its heart-healthy omega-3 fatty acids, is a great choice.
Cautions: Avoid eating fish with high levels of mercury, like swordfish. Check that your Caesar salad isn't made with raw egg. And be aware of rich sauces and extra pats of butter added to steak, potatoes, and vegetables. Ask to have these served on the side so you can control how much you're having.
The French know flavor – and how to make vegetables, fish, chicken, and beef delicious. But French cuisine is also famous for its rich sauces and creamy custards, which can be high in unhealthy fats and added sugar.
Best bets: Bordelaise and other wine-based sauces (the alcohol cooks off) are lighter than cream-enriched sauces. Ratatouille is a win, with its tasty combination of tomatoes, eggplant, and zucchini. An elegant poached pear is a good pick for dessert.
Cautions: Hollandaise, béchamel, and béarnaise sauces, creamy au gratin potato casseroles, and pommes frites (just elegant French fries) are high in calories and fat and low in nutritional payoff. Make sure soft cheeses like Brie are pasteurized, and skip pâté, which can harbor Listeria.
The most important meal of the day! Set yourself up right with a nutritious combination of protein, complex carbs, and nourishing fat.
Best bets: Scrambled eggs are nice, but an omelet with plenty of vegetables is even better. Ask for fresh berries, sliced avocado, and whole-grain toast on the side. Oatmeal topped with chopped nuts and fruit provides complex carbs and fiber. (Go with walnuts for healthy fat, protein, antioxidants, and omega-3s.) If you're craving pancakes, get one made from buckwheat or whole-wheat flour and add berries on top. Then add nutrient-packed side dishes like two fried eggs, avocado slices, and chicken sausage. Coffee is fine, but stick to one cup to avoid excessive caffeine.
Cautions: Skip breakfast offerings that resemble dessert, like pancakes and French toast slathered with sugary sauces, whipped cream, and fruit toppings. They pack in the sugar and calories without much nutritional benefit – and so do pastries and muffins. Also, go easy on bacon and pork sausage, which often contains nitrates and a lot of sodium.
What Can You Eat in Japan When Pregnant
Source: https://www.babycenter.com/pregnancy/diet-and-fitness/your-best-restaurant-options-during-pregnancy_10396720#:~:text=Japanese%20food%20and%20pregnancy&text=Best%20bets%3A%20Sushi%20rolls%20made,leafy%20green)%20are%20great%20choices.