Quick skip list: the items to avoid at a glance
When you need simple rules at a table, skip these menu items or ask for a fully cooked alternative:
- Raw or undercooked fish and shellfish (sushi, sashimi, ceviche).
- Undercooked meats and poultry — request an internal temperature of 165°F for chicken and poultry, 160°F for ground meats, 145°F with a 3-minute rest for whole cuts of beef, pork, and lamb.
- Raw or partially cooked eggs (Hollandaise, runny-yolk breakfasts, homemade Caesar dressing).
- Soft cheeses unless explicitly labeled "made from pasteurized milk" (brie, camembert, queso fresco, some goat cheeses).
- Deli meats and hot dogs unless heated until steaming hot.
- Unpasteurized milk and juices.
- Raw sprouts (alfalfa, bean sprouts) in sandwiches and salads.
- High-mercury fish — avoid species listed on menus as swordfish, shark, king mackerel and tilefish; opt for salmon, shrimp, cod, or canned light tuna instead.
- Alcoholic drinks — many clinicians advise avoiding alcohol entirely during pregnancy; check with your clinician for personal guidance.
Exact sentences to say to your server
Say these sentences aloud so the server and kitchen hear a clear request. Tailor the named dish as needed.
- Raw fish: "I’m pregnant — could you confirm this contains no raw or undercooked fish? If it’s sushi, can the kitchen make this with cooked fish or tempura instead?"
- Eggs: "I’m pregnant — can you confirm there are no raw or lightly cooked eggs in this dish (Hollandaise, Caesar, tiramisu)? I’d like the eggs fully cooked."
- Cheese: "Is this cheese made from pasteurized milk? If not, can you substitute a pasteurized cheese?"
- Deli meat/fryer cross-contact: "I’m pregnant — does your fryer or cutting board handle raw seafood or other allergens? Can you heat the deli meat until steaming to reheat it?"
- Cooking temp: "Can the kitchen cook my chicken to 165°F and let me know when it’s ready?"
- Mercury/fish species: "What species is this fish? I’m avoiding high-mercury fish — would you confirm it’s not swordfish, shark, king mackerel, or tilefish?"
What a good response sounds like — and what’s a red flag
Use these examples to judge whether the restaurant understands and can accommodate your request.
- Good (raw fish): "We don’t serve sashimi on that plate, and the chef can make that roll with cooked shrimp or seared tuna. I’ll note it’s for a pregnant guest."
- Bad (raw fish): "We only do it raw." — no offer to cook, no attempt to check with the kitchen.
- Good (eggs): "The hollandaise is made with pasteurized eggs, I’ll double-check, and we can make your eggs fully set."
- Bad (eggs): "I don’t know." — server doesn’t check with the kitchen.
- Good (deli meats): "We’ll heat that sandwich until the meat is steaming and I’ll tell the kitchen to use a clean board."
- Bad (deli meats): "We can’t heat it for you." or "We use the same slicer for everything."
- Good (temperatures): "We can have the cook check the temperature and let you know — they use a thermometer."
- Bad (temperatures): "We don’t take temperatures." or refusal to check with the kitchen.
Fast checklist: what to do at the table right now
Five quick actions you can take before you order.
- Tell the server: "I’m pregnant" — say it once clearly so the server flags the ticket.
- Ask the three essentials: "Does this have raw/undercooked eggs, raw fish, or unpasteurized dairy?"
- Confirm substitutions: "Can you make this with cooked fish/fully cooked eggs/pasteurized cheese?"
- Request cooking temp or reheating: "Please cook/reheat until steaming or to 165°F for poultry."
- Listen for specifics: a good server says exactly how the dish is made or checks the kitchen; a poor server gives vague answers like 'I think' or 'not sure'.
Trade-offs: flavor, social moments, and kids at the table
Skipping these items changes what you can order but there are easy, tasty trade-offs.
- Sushi lovers: ask for seared (aburi) or tempura rolls, or order fully cooked tuna, shrimp tempura, or eel (if listed as cooked).
- Cheese boards: swap soft unpasteurized cheeses for aged pasteurized cheddar, manchego, or gouda — textures differ but you still get cheese variety.
- Brunch with friends: request fully cooked eggs (poached to firm or hard) or order egg-based dishes clearly labeled "well done" to keep the social ritual without the runny yolk.
- Cocktail hour: non-alcoholic versions often aren’t labeled — ask, "Is this a mocktail or does it contain alcohol?" Ordering sparkling water with citrus keeps the ritual without alcohol.
- Temperature requests may slow service or require a different dish; sometimes the kitchen can’t provide a thermometer check — decide if that’s acceptable for you.
When to call your clinician (one clear line)
If you have pregnancy-related medical concerns, gestational diabetes, a weakened immune system, or need personalized guidance about alcohol or mercury in fish, check with your clinician for specific advice.
Final practical notes
Be explicit, not apologetic. Saying "I’m pregnant, I need this fully cooked and without any unpasteurized dairy" helps servers and kitchens give clear answers. If a restaurant can’t or won’t accommodate, it’s reasonable to pick another dish or leave — that’s a pragmatic choice, not a failure.
Keep your requests short and the list above handy on your phone the first few times you eat out while pregnant. Clear phrasing gets clear answers; vague questions get vague replies.