One of the most common worries during pregnancy is surprisingly practical: “What can I actually order when we go out for dinner?” The good news is that almost every cuisine — from Italian trattorias to Indian curry houses — offers genuinely safe, delicious options. You just need to know what to look for. Here is a cuisine-by-cuisine guide to ordering with confidence.
The golden rules, whatever the cuisine
Before diving into specific dishes, three principles apply everywhere: choose food that is cooked through and served hot, avoid raw or undercooked animal products (meat, fish, eggs), and prefer pasteurised dairy. Heat is your best friend in pregnancy — thorough cooking eliminates listeria, salmonella and toxoplasma, the pathogens that matter most for expecting mothers.
Italian: comfort food that works in your favour
Italian cuisine is one of the easiest for pregnancy. Safe bets include pasta with cooked sauces (ragù, arrabbiata, pomodoro), risotto, grilled or baked fish cooked through, and pizza straight from the oven. Hard aged cheeses like Parmigiano Reggiano are safe even though made from raw milk, thanks to long ageing.
Watch out for: prosciutto crudo and other cured raw meats, carpaccio, tiramisù made with raw eggs, and soft mould-ripened cheeses. Ask whether desserts contain raw egg — many traditional recipes do.
Japanese: yes, you can still enjoy it
Sushi with raw fish is off the menu, but Japanese cuisine offers plenty of alternatives: tempura (fully fried), teriyaki chicken or salmon, yakitori skewers, udon and soba in hot broth, and cooked rolls such as shrimp tempura or fully-cooked eel. Miso soup and edamame are excellent too.
Watch out for: raw sashimi and nigiri, seared (not fully cooked) tataki, and runny-egg dishes. Ask for your ramen egg fully set.
Mexican: bold flavours, easy choices
Most Mexican classics are cooked through: fajitas, enchiladas, quesadillas with melted cheese, slow-cooked barbacoa, and beans in every form. Corn tortillas, rice and grilled meats make satisfying, safe combinations.
Watch out for: queso fresco and other fresh cheeses unless confirmed pasteurised, and ceviche — the lime juice “cooks” the appearance of the fish, but not the pathogens. Choose cooked salsa over fresh pico de gallo if hygiene is uncertain.
Indian: one of the safest choices when dining out
Indian cuisine relies on long, thorough cooking at high temperatures — ideal for pregnancy. Curries, dal, tandoori chicken (cooked in a 400 °C oven), biryani and freshly baked naan are all excellent options. Spices themselves pose no risk; adjust the heat level to your comfort.
Watch out for: pre-made yoghurt sauces left at room temperature and buffet items that have been sitting under heat lamps too long. Order à la carte when you can.
Chinese and Thai: heat is built in
Stir-fries are cooked at very high temperatures, making most wok dishes a safe choice: vegetable and chicken stir-fries, fried rice made fresh, steamed dumplings with cooked fillings, and clear hot soups. Thai curries with coconut milk are cooked through as well.
Watch out for: raw papaya salads handled with raw seafood, soft-boiled eggs on noodle dishes, and anything containing raw or “flash-cooked” seafood.
How to spot a restaurant that takes safety seriously
Whatever the cuisine, the restaurant matters as much as the dish. Look for clear allergen labelling, staff who answer food-safety questions confidently, and — best of all — a dedicated certification. SafeBloom-certified restaurants have trained their teams specifically on pregnancy food safety: they know which dishes to recommend, how to prevent cross-contamination, and how to adapt a dish on request. You can verify any SafeBloom certificate online before you book.
Order boldly, dine happily
Pregnancy is not the time to stop enjoying restaurants — it is the time to choose them well. With these cuisine-specific pointers and a restaurant that takes your safety seriously, you can order with genuine confidence.
Find a SafeBloom-certified restaurant in our directory for your next dinner out. Restaurant owner? Discover the SafeBloom certification course and welcome expecting guests with confidence.