Eating out while pregnant is generally fine as long as you know which dishes to avoid and how to ask for others to be cooked. The NHS advises avoiding raw or undercooked meat, raw fish and shellfish, unpasteurised dairy, some soft cheeses unless thoroughly cooked, and alcohol, and limiting caffeine. Most menus still have plenty of options, and many dishes can be adapted. Below, common myths about date nights and meals out during pregnancy are checked against the NHS guidance on foods to avoid in pregnancy. Always follow advice from your own midwife or doctor too.
Key takeaways
- Order meat well done, with no pink or blood left.
- Choose cooked fish and shellfish; raw versions should be avoided.
- Soft cheeses such as brie or blue cheese are fine only if thoroughly cooked.
- Avoid alcohol and keep caffeine to 200mg a day.
Myth: you have to skip all cheese
Fact: Many cheeses are fine. The NHS says white-coated soft cheeses such as brie and camembert, and soft blue cheeses, should be thoroughly cooked when eaten out. In restaurants, the key thing is to ask what the cheese is and whether it is cooked through. A baked camembert served piping hot is different from a cold slice on a cheeseboard.
Myth: steak is off the menu
Fact: Steak is fine if it is cooked well done. The NHS advises avoiding raw or undercooked meat and says meat should have no pink or blood left after cooking. Ask for it well done and check when it arrives. The same applies to burgers and lamb. If you are someone who usually orders rare, this is the moment to ask the server how the kitchen can keep a well-done steak tender, perhaps with a sauce.
Myth: sushi is fine if the fish was frozen first
Fact: Not according to current NHS advice. Its foods-to-avoid page says sushi made with raw fish should be avoided even if it has been previously frozen, while sushi made with cooked fish is fine. Choose cooked options such as cooked prawn or vegetable rolls. Many sushi restaurants also serve grilled fish, cooked rice dishes, noodle soups and vegetable tempura, so a shared meal there can still work well. Tell your partner or friends early so the order can include enough cooked dishes for everyone at the table.
Myth: any fish is good for you in pregnancy
Fact: Fish is a healthy choice, but the NHS sets limits: no more than two portions of oily fish a week, and no more than four cans or two steaks of tuna a week. Smoked salmon and cold prawns should be served steaming hot. Cooked white fish and cooked shellfish are good restaurant choices.
Drinks when eating out while pregnant
Myth: one glass of wine with dinner is fine. Fact: The NHS says that if you are pregnant or planning to become pregnant, you should not drink alcohol. Its page on drinking alcohol while pregnant explains the risks. Many restaurants now have alcohol-free cocktails and wines, so date night can still feel special.
Myth: you must give up coffee entirely. Fact: You can still have some. The NHS advises keeping caffeine to 200mg a day and points out that coffee from coffee shops often contains more caffeine than the roughly 100mg in a mug of instant coffee. It also suggests no more than four cups of herbal tea a day.
If you want a drink that still feels like a treat, ask whether the bar can make an alcohol-free version of a cocktail, or try a sparkling soft drink with fresh fruit. Decaffeinated coffee after dinner is another easy swap, and many restaurants offer it if you ask. If you have been feeling sick or tired, a lunch date can be easier than a late dinner, and smaller plates make it simple to eat a little of several things rather than a heavy main course.
Making date night easy
| Usually a safe choice | Ask about or avoid |
|---|---|
| Well-done steak, burgers and roasts | Rare or pink meat, pâté and liver |
| Cooked fish and shellfish | Raw fish, oysters, cold smoked fish |
| Thoroughly cooked soft cheese | Cold brie, camembert or soft blue cheese |
| Cooked eggs, or British Lion eggs | Runny eggs from other sources, raw egg sauces |
| Alcohol-free drinks | Wine, beer and cocktails |
Our guide to choosing a first date restaurant and our weeknight date night checklist both have ideas that work just as well for couples expecting a baby.
Frequently asked questions
Can I eat runny eggs when eating out while pregnant?
The NHS says runny or raw hen’s eggs are fine if they are British Lion or Laid in Britain eggs, but raw or undercooked duck, goose or quail eggs should be avoided. Ask the restaurant which eggs they use.
Are cured meats like salami safe?
The NHS says cured meats such as salami, prosciutto and chorizo should be cooked until steaming hot, for example on a pizza.
Should I tell the restaurant I am pregnant?
You do not have to, but it can help. Staff can then point out suitable dishes and make sure items are cooked through.
Enjoying meals out with confidence
Order meat well done, choose cooked fish and cheese, skip alcohol, watch the coffee and ask the kitchen when you are unsure. With a few small changes, eating out while pregnant can stay one of the easiest ways to relax together. For more ideas for couples, see our date night guides.
