When you’re pregnant, it’s important to be mindful of what you eat to ensure you and your baby get the nutrients you need. Chinese food can be a tasty option when you’re expecting, but there are some menu items you’ll want to avoid.
Can you eat Chinese food when pregnant?
In general, it’s fine to eat Chinese food during pregnancy as long as you choose dishes made from healthy ingredients. Steamed, stir-fried, boiled, or roasted meat and vegetable dishes are good go-tos. Some spicy Sichuan options can also be pregnancy-safe in moderation. However, you’ll want to steer clear of any raw or undercooked foods to reduce your risk of foodborne illnesses.
Healthy protein options
Getting enough protein is crucial when you’re pregnant. Here are some healthy high-protein choices to look for at Chinese restaurants:
- Steamed, grilled, or roasted chicken or pork
- Stir-fried tofu
- Steamed or boiled shrimp
- Egg dishes like egg foo young or boiled eggs
- Steamed fish
- Vegetable dishes with edamame
Filling vegetable choices
Vegetables are packed with vitamins, minerals, and fiber. These veggie dishes from Chinese restaurants can help meet your needs:
- Stir-fried broccoli, green beans, bok choy, snow peas, or mixed veggies
- Sauteed spinach
- Steamed vegetable dumplings
- Vegetable egg rolls (with cooked veggies inside)
- Dishes featuring mushrooms like mushrooms and bok choy
Smart carb options
You’ll need carbohydrates during pregnancy, but stick to healthy whole grain choices like:
- Brown rice
- Steamed whole wheat or brown rice noodles
- Whole grain veggie fried rice
- Steamed or boiled dumplings made with whole wheat flour
Foods to avoid
While many Chinese dishes can be pregnancy-safe, there are some items you’ll want to steer clear of when expecting. These include:
- Raw or undercooked meats, fish, and shellfish which could contain harmful bacteria
- Smoked or preserved meats like sausage or bacon
- High-mercury fish like swordfish, tilefish, king mackerel, and shark
- Raw vegetable sprouts like alfalfa or bean sprouts which are at risk for E. coli and salmonella
- Unpasteurized soft cheeses
- Undercooked or raw eggs in items like homemade Caesar dressing or egg drop soup
- Greasy and deep-fried dishes which are hard to digest
- Heavily salted foods which may aggravate pregnancy swelling
- Spicy Sichuan dishes if they give you heartburn
Healthier cooking methods
How a dish is prepared can make all the difference. Opt for these healthier Chinese cooking methods when possible:
- Steamed
- Stir-fried and sautéed
- Roasted, grilled, or broiled
- Poached
- Braised
And avoid:
- Deep-frying
- Dishes doused in heavy sauces, oils, or salt
Tips for ordering
Follow these tips at your local Chinese spot to eat well for two:
- Choose a restaurant with good food safety practices to reduce the risk of illnesses.
- Look for dishes made with lean proteins, vegetables, and whole grains.
- Ask if vegetables, eggs, fish, and meat can be steamed rather than fried or sautéed.
- Request brown rice instead of white rice for extra nutrients.
- Avoid buffet-style restaurants where food sits out.
- Stick to pasteurized, packaged sauces when cooking at home.
Sample pregnancy-friendly Chinese menu
Here’s what a balanced Chinese food meal plan could look like during pregnancy:
| Dish | Key Nutrients |
|---|---|
| Steamed salmon with broccoli | Protein, vitamin C, vitamin K, calcium |
| Stir-fried tofu and vegetables | Protein, fiber, iron, vitamins A, C, and K |
| Brown rice | Complex carbs, fiber, manganese |
| Vegetable egg roll | Protein, fiber, vitamins A, C |
Snack and side ideas
Beyond main dishes, you can also enjoy these pregnancy-safe Chinese-inspired snacks and sides:
- Fresh summer rolls with cooked shrimp and vegetables
- Miso soup with soft tofu and seaweed
- Steamed veggie dumplings
- Sliced cucumbers seasoned with sesame oil and soy sauce
- Edamame sprinkled with sesame seeds
What to drink
Stay hydrated with these good beverage choices when eating Chinese fare:
- Green, black, or herbal tea
- Water with lemon or fruit slices
- Coconut water
- Pasteurized fruit juice like orange juice
- Low-sugar soy or almond milk
Avoid soda, coffee, and unpasteurized juices which may contain harmful bacteria.
The takeaway
Enjoying Chinese cuisine can be safe and healthy during pregnancy when you opt for properly cooked lean proteins and veggies. Avoid raw foods as well as overly greasy, salty, or spicy dishes. Read menus carefully and don’t hesitate to ask restaurants how dishes are prepared. With some modifications to your favorites, Chinese food can still have a tasty place in your pregnancy diet.