Eating out and takeaway tips

This advice is for you if your BMI was in or above the recommended range before pregnancy. If you are underweight, have had or are in recovery from disordered eating, the information on this page may be more helpful for you.  

On this page

Having takeaways as part of a balanced diet

Be aware of portion sizes

Eating with others

In the bakery

Pizza and Italian

Indian

Chinese

Thai

Fish and chips

Burgers and kebabs

Grabbing lunch

We all like to enjoy ourselves when eating out or getting a takeaway, but it is good to be mindful of healthier options that are more nutritious for you and your baby. Try to choose dishes from the menu that are lower in sugar, fat and salt.  

Having takeaways as part of a balanced diet

Getting a takeaway or eating out sometimes can be part of a healthy, balanced diet.  

If you are going out to a restaurant or ordering in once in a while, there is no harm in enjoying your favourite dishes. As long as you are careful to avoid any food that you shouldn’t have during pregnancy you can order whatever you fancy and still focus the rest of your time on eating a balanced diet.  

If you are having restaurant or takeaway meals more often, it can be useful to think about dishes on the menu that are healthier choices. Some menu items might be higher in sugar, fat and salt than you think.  

Many menus now include nutrition advice for the dishes on offer which can help you stay informed. If you’re planning ahead, it can help to look at the menu online. This will give you time to think about what options will be both satisfying and healthy for you and your baby. If you have heartburn and indigestion this can also help you to avoid any foods that may cause this.  

Here are some tips to help you eat well when choosing a takeaway or eating out:

Be aware of portion sizes

Restaurants and takeaway meals often come in larger than recommended portion sizes. There is a common myth that you need to ‘eat for 2’ during pregnancy, this is not true.  

If you do not want a whole portion:

• Ask whether there is a smaller portion available. 
• See if it is possible to share a main meal between 2.
• Ask for leftovers to be put in a box that you can take home.

Read more about how to manage portion sizes in pregnancy.  

Eating with others

It can be hard to keep track of how much you are eating when you are sharing with a group of people, especially with finger food like pizza. You might also keep eating because those around you are or because you are distracted. Try filling your plate to a recommended portion size and avoid picking at extra bits and pieces. This will help you to know the amount you are eating.  

In the bakery

Try choosing:

• sandwiches, rolls or wraps without mayonnaise – great if you can include some salad
• bread-based cakes such as currant buns, tea cakes or iced buns.  

Better to avoid as a regular choice:

• pastry-based products like sausage rolls or pasties
• pastry cakes or cakes with lots of creamy filling or toppings 

Pastries tend to be high in calories, saturated fat, salt or sugar.

Pizza and Italian

Pizzas are great for sharing. You could try splitting a pizza between 2 and adding a side of vegetables or salad. Italian restaurants often serve 2 different pasta portions, so you can go for a smaller size if you prefer.  

Try choosing:

• thin-crust pizzas rather than deep pan
• a side salad to add to your pizza order
• vegetable or fish toppings - these are generally lower in fat and vegetables provide nutrients
• pasta dishes that have a tomato-based sauce.

Better to avoid as a regular choice:

• garlic bread as a side – instead you could choose bruschetta which is lower in fat
• extra cheese on your pizza or cheese in the crust
• fatty meat toppings on your pizza, such as pepperoni
• creamy pasta sauces that contain a lot of fatty meats, such as bacon.  

Indian

Try choosing:

• dryer dishes with less sauce, such as tikka (not tikka masala) or tandoori dishes
• curries that have a tomato-based sauce, such as jalfrezi or madras
• vegetable curries which will add to your daily intake of vitamins and nutrients
• dahl or channa dhal as a side – pulses are a good source of iron  
• plain boiled rice, chapati or roti breads as a side.  

Better to avoid as a regular choice:

• papadums on the side
• deep fried starters, such as samosas and onion bhajis
• creamy or coconut sauces, such as korma or masala
• fried rice, such as pilau rice
• breads with lots of fat, such as stuffed naan bread.

Chinese

When ordering a Chinese, try to choose steamed over deep-fried (‘crispy’) dishes as these tend to be higher in fat.

Try choosing:

• stir-fried chicken or vegetable dishes
• chicken, vegetable or prawn chop suey
• steamed fish or vegetable dishes  
• a side of boiled rice rather than fried
• dishes with steamed tofu.

Better to avoid as a regular choice:

• battered or ‘crispy’ dishes, such as sweet and sour chicken
• deep fried dishes, such as spring rolls and prawn crackers
• fried rice and noodle dishes.  

Thai

Red and green Thai curries use coconut milk for the sauce, which is high in saturated fat. You might like to try tofu, vegetable or prawn curries as a substitute for meat options, which are often lower in fat.  

Try choosing:  

• steamed or stir-fried dishes containing chicken, fish or vegetables  
• clear soups like Tom Yum soup – which are still full of flavour.

Better to avoid as a regular choice: 

• fried starters such as fishcakes, spring rolls or satay skewers with peanut sauce
• sweet and sour dishes as these are often deep-fried and contain lots of sugar.

Fish and chips

If your fish and chips are soggy rather than crispy, it usually means they have absorbed more fat.  

Try choosing:

• fish coated with breadcrumbs or eat less of the batter – this is because batter soaks up a lot of the cooking fat  
• thicker cut chips – these absorb less fat than thinner fries  
• smaller portions of chips or see if you can share between 2  
• mushy peas or baked beans to add some vegetables to the meal.

It’s also a good idea to ask for your order without salt so you can control the amount you are adding.

Better to avoid as a regular choice:

• pies or battered sausage-type products as these are very high in fat.  

Burgers and kebabs

Remember that meat should be cooked through when you are pregnant, so ask for your burger well done.

Try choosing:

• standard rather than large or ‘super-size’ options
• a single-patty burger in a bun with a side order of salad  
• a grilled chicken kebab with salad.

Better to avoid as a regular choice:

• doner meat as this can contain a lot of salt and fat
• breaded or battered chicken or fish as these contain more fat and are higher in calories
• extra chips, the bun or pita will give you all the carbohydrates you need.

Grabbing lunch

If you are out getting lunch, here are some tips:

Sandwiches:  

• Limit sandwiches with sauces like mayonnaise, which are high in fat.
• Try to go for brown or wholemeal bread as these options can help fill you up for longer.
• Include some salad or vegetables to help you get your 5-a-day
• Limit toasted sandwiches that contain a lot of cheese or fatty meats.  

Salads:

• Keep an eye out for creamy or oil-based dressings – these can be very high in fat.
• If you are building a salad yourself, go for nutritious foods like lean chicken, tofu and vegetables. Be mindful of recommended portion sizes.