Navigating a restaurant menu while pregnant can be challenging. You might find yourself either extremely hungry or feeling nauseous. Many women have wondered, “Can I have Chinese food while pregnant?”
It’s important to be mindful of foods and drinks to avoid when you’re expecting. There’s a risk of consuming too many calories, carbs, salt, and saturated fats, making it difficult to get the essential nutrients you need. However, with some thoughtful planning, dining out at a Chinese restaurant (or getting takeout!) can still be enjoyable. Keep reading to learn how.
Eating Chinese Food During Pregnancy
Chinese restaurants provide a variety of pregnancy-safe options if you choose wisely when ordering. For a healthier dining experience, consider requesting steamed or sautéed dishes featuring protein and vegetables rather than ordering anything deep-fried.
Recommended starters include steamed vegetable dumplings or wonton soup. For your main course, aim to fill half your plate with vegetables, a quarter with protein, and a quarter with rice. Choose entrees that are rich in vegetables, such as chicken with broccoli, beef with snow peas, or tofu with bok choy.
Ask for Low-Sodium
Chinese food tends to be high in sodium (due to all that soy sauce), high in fat (due to the generous use of oils), and may have MSG.
Per guidance published by the American College of Obstetricians and Gynecologists and the U.S. Soybean Export Council, you can consume soy in moderation without needing to worry about potential risks. However, if you eat food with too much sodium, it may lead to nausea, bloating, or even pre-eclampsia.
Most Chinese restaurants will follow a request to prepare your food with no MSG, little to no oil, and with “light” soy sauce. You can ask for a low-sodium version of the dish you order to help limit your salt intake.
Lo Mein is a dish that tends to be high in sodium and fats, so you might want to avoid ordering it while you’re expecting. Or, order a steamed dish, and don’t add soy sauce.
Avoid Fried Foods & Thick Sauces
To cut your chances of getting more of that dreaded heartburn that comes with pregnancy, avoid deep-fried (“crispy”) foods. This includes egg rolls, sweet and sour dishes, spare ribs, and the popular General Tso’s chicken.
Additionally, steer clear of orange chicken or any meals smothered in thick, sweet sauces because they usually contain a lot of sugar. If you’ve noticed that spicy food gives you heartburn, order your dish “not spicy.”
Other Dishes to Avoid
Another crucial aspect to consider when it comes to Chinese food during pregnancy—particularly in the first trimester—is ensuring that the dishes do not include any raw or undercooked ingredients like eggs, meat, seafood, or shellfish. Be cautious with certain dishes: avoid egg drop soup, as the eggs may not be fully cooked.
Additionally, it’s crucial to avoid any dishes that have been kept at temperatures above 41 degrees Farenheit for more than two hours. Raw or uncooked meat, fish and shellfish may contain harmful bacteria that could give you food poisoning. Since pregnant women are more vulnerable to food poisoning, choose a Chinese restaurant with with good hygiene standards.
Look out for the restaurant’s latest inspection grade, which they’ll usually display in a visible location on their storefront. Look for it near a window or other area that customers can easily see. Food hygiene scores in the U.S. are based on a scale of 0–5, with 5 being the best and 0 being the worst. A food hygiene rating of 4 or 5 means that the restaurant standards were good or very good at the last inspection.
“Can I have Chinese food while pregnant?”
We hope this has helped answer the often-asked question, “Can I have Chinese food while pregnant?” Indulging here and there is OK, but don’t eat Chinese food daily. Yes, we should all be always picking healthy options, but is that realistic? Just try to eat it sparingly, and don’t overeat when you do eat Chinese food.
Chinese food can be a great addition to your healthy pregnancy diet, especially if you avoid the fried stuff and ask your chef not to add MSG to your food. Choosing steamed or sautéed dishes with protein and vegetables instead will help you maintain a healthy pregnancy.
Editor’s Note: This article was originally published on April 11, 2018, and has since been updated.