Eating nutritious foods is especially important during pregnancy. A balanced diet provides the essential vitamins, minerals, and nutrients you and your growing baby need. Many pregnant women wonder if favorites like Panera’s chicken salad are on the “approved” list of foods to enjoy over the nine months. Here is a detailed look at the safety and health benefits of indulging in Panera’s chicken salad during pregnancy.
Is it safe to eat Panera chicken salad while pregnant?
Yes, you can safely eat Panera chicken salad in moderation during pregnancy. Panera chicken salad is made up of chunks of chicken breast, celery, red grapes, and pecans mixed with mayonnaise and mustard. None of these ingredients are off-limits during pregnancy. Here are some key points about the safety of Panera chicken salad when pregnant:
- Chicken – Cooked, pasteurized chicken is safe to eat during pregnancy as long as it is heated to 165°F to kill any bacteria like salmonella. Panera uses cooked, rotisserie chicken.
- Mayonnaise – Commercial mayonnaise sold in grocery stores and used at chains like Panera is made with pasteurized eggs and vinegar to control bacteria growth. It is considered safe during pregnancy.
- Fruits and vegetables – Fruits and vegetables should be washed thoroughly. The grapes and celery in Panera chicken salad are not higher risk for illnesses.
- Pecans – Tree nuts like pecans are safe to eat in pregnancy as long as you are not allergic.
- Mustard – Mustard is a condiment made from vinegar, spices, and mustard seeds. There are no pregnancy risks associated with eating mustard.
Some women may need to avoid Panera chicken salad for food allergy reasons, like being allergic to pecans. As long as you have no food allergies and eat it fully cooked, Panera chicken salad is considered safe to eat during pregnancy.
Is Panera chicken salad healthy in pregnancy?
Along with being safe, Panera chicken salad can also be a healthy part of your pregnancy diet. Here is the nutritional profile of a full serving (300g) of Panera chicken salad:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 460 | 23% |
| Total Fat | 36g | 55% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 55mg | 18% |
| Sodium | 830mg | 35% |
| Total Carbohydrate | 12g | 4% |
| Dietary Fiber | 2g | 8% |
| Sugars | 8g | 9% |
| Protein | 30g | 60% |
Here are some of the key pregnancy nutrients found in a serving of Panera chicken salad:
- Protein – A serving provides 60% of your daily protein needs. Getting adequate protein is vital for your growing baby and your body’s increased blood volume.
- Choline – Chicken is high in choline, an essential nutrient for brain development.
- Iron – Chicken provides heme iron, which is more easily absorbed than plant sources.
- B Vitamins – The chicken supplies B vitamins like folate, B6, and B12 that support fetal development and help prevent neural tube defects.
- Vitamin K – The grapes offer vitamin K which contributes to healthy bones and blood clotting.
The high sodium content (830mg per serving) is one nutritional downside of the salad. The American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women limit sodium intake to less than 2,300mg per day. Eating too much sodium can lead to fluid retention and increased blood pressure.
Tips for making your Panera chicken salad healthier
If you want to enjoy Panera’s chicken salad but cut down on the sodium, fat, or calories, here are some tips:
- Ask for light mayo or mustard instead of regular mayonnaise.
- Order a half portion or child’s portion.
- Skip high-sodium add-ons like bread or chips.
- Boost nutrients by adding tomato, avocado, spinach or other veggies.
- Opt for an apple or fruit cup over bread as a side.
- Ask for olive oil and vinegar as a dressing instead of mayo.
- Pair it with lower sodium foods like melon, cucumber slices, or carrot sticks.
Making a few simple adjustments can help lighten up the nutritional profile while still letting you enjoy the chicken salad flavors.
Food safety precautions for eating Panera chicken salad while pregnant
To protect against potential foodborne illnesses when dining at Panera while pregnant, follow these food safety guidelines:
- Avoid pre-made chicken salads that have been sitting in the refrigerator case for over 2 hours. Bacteria can multiply even in chilled foods.
- Order your salad from the customized menu instead of pre-made. This ensures yours is freshly assembled.
- Make sure chicken appears fully cooked with no pink areas.
- Wash produce like grapes and celery thoroughly under running water before eating.
- Refrigerate leftovers within 2 hours and eat within 3 to 4 days.
- Reheat chicken salad until steaming hot 165°F or higher before eating again.
Following basic food handling and storage practices reduces your risks of food poisoning like listeriosis or salmonella, which can cause serious illness in pregnant women.
The bottom line
Enjoying your favorite foods in moderation is part of a healthy, balanced pregnancy diet. Panera’s chicken salad made with cooked chicken, vegetables, and condiments is a menu item you can safely eat while pregnant as long as you take precautions against foodborne illness. Pair it with lower sodium sides, cut back on high-fat dressings, and savor a half portion if you are concerned about calories or sodium. With some mindful tweaks, Panera’s chicken salad can be a nutritious and delicious part of your pregnancy diet.