Can I Go to Wagamama if I'm Pregnant? A Guide to Safe Eating Choices

Eating out during pregnancy can feel like a bit of a minefield. With the many rules around what’s safe to eat and what’s not, it’s understandable that many expectant mums wonder whether they can still enjoy their favourite restaurants and foods. One popular dining option is Wagamama, which offers a wide variety of Japanese-inspired dishes. But when you’re pregnant, can you still indulge in a meal there without worrying about the impact on your pregnancy?

In this article, we’ll explore whether it’s safe to visit Wagamama while pregnant and provide tips for choosing pregnancy-safe dishes. We’ll also cover important aspects of antenatal care and provide guidance on how to make informed choices when dining out during pregnancy. Along the way, we’ll look at how good prenatal care, healthy eating habits, and mindful food choices fit into a balanced, supportive pregnancy journey.

Understanding the Basics of Pregnancy Nutrition

Before diving into specific restaurants or food options, it’s important to have a solid understanding of pregnancy nutrition. Pregnancy is a time when your body’s nutritional needs change, and it’s essential to meet these needs to support both your health and the development of your baby. Regular antenatal appointments will allow your healthcare provider to check on the progress of your pregnancy, but it’s equally important to focus on maintaining a balanced diet throughout the nine months.

The key nutrients for a healthy pregnancy include:

Folic acid to support the development of the baby’s neural tube

Iron to prevent anaemia, which is common during pregnancy

Calcium to promote strong bones and teeth in both mother and baby

Protein to aid tissue repair and support the baby’s growth

Omega-3 fatty acids for brain development

Maintaining a balanced diet during pregnancy is essential, but so is choosing foods that are safe. There are certain foods that should be avoided or limited, such as raw or undercooked seafood and meats, unpasteurised dairy products, and high-mercury fish. It’s essential to consider these guidelines when dining out.

What Can You Eat at Wagamama While Pregnant?

Wagamama is well known for its Asian-inspired menu, with an emphasis on fresh, healthy ingredients like vegetables, rice, noodles, and fish. But with pregnancy comes the need to be more mindful about food choices. So, how do you navigate the menu while ensuring your health and the well-being of your baby?

1. Choosing Safe Seafood Options

Many people enjoy the fish dishes at Wagamama, especially the prawn ramen or the seared tuna salad. However, when you’re pregnant, it’s important to be cautious with seafood. Fish that is raw, undercooked, or high in mercury should be avoided. High-mercury fish like swordfish, shark, and king mackerel can pose a risk to your baby’s developing nervous system.

At Wagamama, there are plenty of options to enjoy without worrying about mercury levels. Opt for well-cooked fish such as salmon or prawns. Salmon is rich in omega-3 fatty acids, which are beneficial for both you and your baby’s brain development. Prawns are also a safe and protein-packed choice when properly cooked.

Avoid any dishes that feature raw fish or undercooked seafood, such as sushi or sashimi. It’s always best to ensure that the fish or seafood is cooked thoroughly to avoid the risk of foodborne illnesses like listeria or toxoplasmosis, which can be harmful during pregnancy.

2. Look for Vegetarian and Vegan Options

If you’re looking to avoid meat or prefer plant-based meals, Wagamama offers a wide range of vegetarian and vegan options. Dishes like the yasai ramen (vegetable ramen) and tofu kare (tofu curry) are healthy and pregnancy-safe choices. These dishes are packed with nutrients from fresh vegetables and plant-based proteins, which are perfect for a growing baby.

Vegetarian dishes can provide a variety of essential vitamins and minerals, such as folate, fibre, and antioxidants, which help protect both you and your baby’s health. These meals can also support antenatal fitness by providing the necessary nutrients to fuel your workouts and daily activities during pregnancy.

3. Mind the Spice Level

If you enjoy spice, you’ll be pleased to know that Wagamama’s menu has a variety of dishes with a bit of heat. However, it’s important to be mindful of how much spice you’re consuming during pregnancy. Spicy foods can sometimes irritate the stomach and cause heartburn, which is common during pregnancy. If you’re prone to acid reflux, it’s best to choose milder dishes or ask the staff to adjust the spice level for you.

There are plenty of non-spicy options on the menu, so you can still enjoy a delicious meal without discomfort. Keep an eye on ingredients like chillies, and opt for mild or moderate dishes to keep things comfortable.

4. Checking the Dressings and Sauces

Many of Wagamama’s dishes come with sauces and dressings, some of which may contain ingredients that pregnant women should avoid. For instance, some dressings may include raw eggs or unpasteurised ingredients. When ordering, it’s always a good idea to ask if the sauces or dressings contain raw eggs or if any of the ingredients are unpasteurised.

Choosing dishes with simple, well-cooked ingredients ensures that you won’t be consuming any raw or potentially risky foods. Sauces like teriyaki are generally safe, but always ask the staff for more details on how each dish is prepared.

Tips for Eating Out While Pregnant

Even though Wagamama can be a great place to enjoy a meal while pregnant, there are some general tips that will help you make healthy food choices at any restaurant.

1. Prioritise Fresh and Cooked Ingredients

Fresh, well-cooked meals are always the best choice during pregnancy. Ensure that your food is thoroughly cooked to avoid any risk of bacteria or foodborne illnesses. If you’re unsure about a dish, don’t hesitate to ask the staff how it’s prepared or if they can make adjustments for you.

2. Consider Nutrient-Rich Options

When dining out, try to choose dishes that offer a balance of essential nutrients. Look for meals that provide protein, healthy fats, and plenty of fruits and vegetables. Opt for dishes that are rich in vitamins like folic acid (important during pregnancy), calcium, and iron to support your baby’s growth and development.

3. Keep Hydrated

Pregnancy can cause increased thirst, so remember to drink plenty of water throughout your meal. Wagamama offers a variety of drinks, but plain water or sparkling water is always the best choice for staying hydrated. Some drinks may contain caffeine or excessive sugar, so be mindful of what you order.

4. Practice Mindful Eating

Pregnancy is a time when your body is changing, and so are your hunger cues. Practise mindful eating by focusing on your food and eating slowly. This can help you avoid overeating and ensure that you’re making choices that benefit your health and your baby’s development.

The Role of Antenatal Care in Your Pregnancy Nutrition

While it’s important to be cautious about what you eat during pregnancy, antenatal care plays a vital role in helping you stay on track. During your antenatal checkups, your midwife or doctor will help monitor your overall health, including your diet, weight gain, and any nutritional deficiencies. If you’re unsure about whether a certain food is safe, your antenatal support team can provide personalised advice based on your specific needs.

In addition, antenatal vitamins are essential for filling in any nutritional gaps during pregnancy. These vitamins contain important nutrients like folic acid, vitamin D, and iron that ensure both you and your baby stay healthy.

So, can you go to Wagamama if you’re pregnant? Yes, with the right choices, you can absolutely enjoy a meal there. By focusing on cooked seafood, vegetarian dishes, and nutrient-rich options, you can ensure that you’re nourishing both yourself and your baby. Always be mindful of spice levels, sauces, and dressings, and remember to prioritise fresh, well-cooked foods to keep your pregnancy healthy.

In addition to making informed food choices, don’t forget to continue attending your antenatal appointments, where your healthcare team can help you stay on track with your nutrition and overall well-being. Whether it’s through antenatal education or prenatal care, the right guidance will ensure that your pregnancy is as healthy and enjoyable as possible.