Eating a healthy, balanced diet is important for everyone, but it becomes especially critical when you’re pregnant. Making sure you get the right nutrients will help your baby develop and grow properly. Salads can be a great way to get many of the vitamins and minerals you need during pregnancy. However, there are some ingredients that pregnant women may want to avoid or limit in their salads. This article will go over what to include in a pregnancy-friendly salad and what to steer clear of.
The Benefits of Eating Salad While Pregnant
Salads offer several benefits for pregnant women:
- They provide fiber, which prevents constipation.
- They contain folate, a B vitamin that helps prevent neural tube defects in babies.
- The vegetables in salads provide vitamins A, C, and K.
- Salads help you get more servings of vegetables per day.
- Vegetables provide antioxidants to help support your immune system.
- Salads are a good way to hydrrate since they have high water content.
Given all these advantages, adding nutrient-dense salads to your diet is a smart choice while pregnant. Just be mindful of which ingredients you use.
The Best Salad Ingredients for Pregnant Women
Here are some of the top salad ingredients to focus on during pregnancy:
Leafy Greens
Leafy greens like spinach, kale, romaine lettuce, arugula, and mixed greens provide vitamins A, C, K, and folate. Folate is arguably the most important vitamin for pregnant women because it reduces the risk of neural tube defects. Aim for at least 400 micrograms (mcg) of folate per day. One cup of spinach boasts 262 mcg while a cup of romaine has about 76 mcg.
Vegetables
In addition to leafy greens, load up your salads with healthy vegetables like tomatoes, carrots, bell peppers, cucumbers, broccoli, cauliflower, and snap peas. Going for a rainbow of colors will provide a diversity of nutrients and antioxidants.
Fresh Fruits
Fruits add flavor, vitamins, and fiber to salads. Some good options include berries, grapes, mandarin oranges, apples, pears, and mango. Be wary of unpasteurized fruits though, as they can harbor harmful bacteria.
Beans and Legumes
Lentils, chickpeas, kidney beans, and edamame are excellent sources of plant-based protein and fiber. They also provide iron, folate, and zinc. But be mindful of overdoing it on gas-producing foods if you’re dealing with pregnancy discomforts.
Nuts and Seeds
A small handful of nuts or seeds amps up the nutrition in your salad. Almonds, walnuts, pumpkin seeds, sunflower seeds, and hemp seeds add protein, healthy fats, fiber, magnesium, and iron. Be sure to keep portions in check since nuts and seeds are high in calories.
Whole Grains
Adding some whole grains like cooked quinoa, wild rice, wheat berries or farro boosts the staying power and nutritional value of your salad. Whole grains provide B vitamins, fiber, and plant-based protein.
Lean Proteins
Salads aren’t just for vegetarians! Adding lean proteins helps keep you full and provides essential amino acids for your baby’s growth and development. Good options include cooked chicken breast, salmon, shrimp, tuna, eggs,Greek yogurt, and low-fat cottage cheese.
Healthy Fats
Don’t shy away from healthy fats! Avocados, olives, olive oil, nuts, and seeds contain monounsaturated and polyunsaturated fats that are important for fetal development. Limit high-fat proteins like beef and bacon though.
Salad Ingredients to Avoid or Limit During Pregnancy
While most salad ingredients get the green light, there are a few that pregnant women should approach with caution:
Unpasteurized Foods
Raw or unpasteurized foods like milk, cheese, juice, and cider may contain harmful bacteria like Listeria, Salmonella, Toxoplasma gondii, and E. coli. Stick to pasteurized dairy products and thoroughly wash produce.
Bagged Greens
Bagged salad greens are convenient but more prone to contamination from bacteria like Salmonella and E. coli. Buy whole heads of lettuce and wash them thoroughly at home or choose a salad bar where ingredients are prepared safely.
Nitrates
Processed meats like bacon, deli meats, hot dogs, and salami contain nitrates that may increase the risk of birth defects. Limit your intake of processed meats.
High-Mercury Fish
Some types of fish are high in mercury, which is harmful in pregnancy. Avoid shark, swordfish, tilefish, and king mackerel. Limit albacore tuna to no more than 6 ounces per week.
Raw Sprouts
Raw sprouts like alfalfa sprouts may harbor Salmonella, Listeria, and E. coli. Cook sprouts thoroughly if you want to include them.
Feta Cheese
Most feta cheese is not pasteurized, putting pregnant women at risk of foodborne illness. Opt for pasteurized feta or other pasteurized cheese crumbles instead.
Deli and Smoked Meats
In addition to having nitrates, deli meats and smoked seafood may harbor Listeria. These foods should be heated until steaming hot before eating.
Raw Eggs
Raw or undercooked eggs may contain Salmonella. Only eat eggs that are thoroughly cooked.
Tips for Building the Perfect Pregnancy Salad
Keep these tips in mind when putting together the ideal salad for a pregnant woman:
- Include a variety of dark leafy greens as the base.
- Aim for a rainbow of vegetables to get different vitamins and minerals.
- Add a serving or two of fruits like berries or orange slices.
- Include plant-based protein from beans, legumes, nuts, or seeds.
- Add lean protein like chicken, fish, or yogurt for staying power.
- Drizzle on healthy fats from olive oil, avocado, nuts or seeds.
- Top it off with antioxidant-rich herbs and spices like parsley, basil, oregano, garlic, and black pepper.
- Use creamy salad dressings in moderation.
- Avoid risky ingredients like unpasteurized cheese, deli meats, raw sprouts, and raw eggs.
Sample Salad Recipes for Pregnant Women
Here are some nutritious and delicious salad recipes to try during pregnancy:
Greek Chicken Salad
This salad provides lean protein, folate, and bone-building calcium.
Ingredients:
- 5 ounces cooked chicken breast, diced
- 5 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1/4 cup kalamata olives
- 2 tablespoons crumbled feta cheese
- 2 tablespoons red onion, thinly sliced
- 1 tablespoon red wine vinegar
- 1 tablespoon olive oil
- 1/4 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the mixed greens, chicken breast, tomatoes, cucumber, olives, feta, and red onion.
- In a small bowl, whisk together the vinegar, olive oil, oregano, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to coat.
- Serve immediately.
Southwest Chicken Salad
Black beans and corn provide fiber, plant-based protein, and vitamin C.
Ingredients:
- 6 ounces cooked chicken breast, shredded or diced
- 5 cups mixed greens
- 1/2 cup corn
- 1/2 cup black beans, rinsed and drained
- 1 avocado, sliced
- 2 tablespoons shredded cheddar cheese
- 2 tablespoons chopped red onion
- 1 tablespoon lime juice
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/4 teaspoon cumin
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the greens, chicken, corn, black beans, avocado, cheddar, and onion.
- In a small bowl, whisk together the lime juice, olive oil, chili powder, cumin, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat evenly.
- Serve immediately.
Strawberry Spinach Salad with Walnuts
Sweet strawberries and crunchy walnuts liven up vitamin-rich spinach.
Ingredients:
- 5 cups baby spinach
- 1 cup strawberries, hulled and sliced
- 1/4 cup walnuts, chopped
- 2 tablespoons red onion, thinly sliced
- 1 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon honey
- 1/4 teaspoon salt
- Freshly ground black pepper to taste
Instructions:
- In a large bowl, combine the spinach, strawberries, walnuts, and onion.
- In a small bowl, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper.
- Drizzle dressing over salad and toss gently until evenly coated.
- Serve immediately.
Healthy Pregnancy Salad Dressing Options
Salad dressings can make or break the nutritional value of your salad. Here are some healthy dressing ideas for pregnancy:
Olive Oil and Vinegar
A simple mix of extra virgin olive oil, balsamic vinegar, Dijon mustard, herbs, and spices makes a light vinaigrette.
Yogurt-Based Dressings
Combine plain Greek yogurt with lemon juice, vinegar, herbs, and spices for a creamy dressing.
Tahini Dressing
Whisk together tahini, olive oil, lemon juice, garlic, and herbs for a protein punch.
Green Goddess
Blend Greek yogurt, olive oil, lemon juice, parsley, chives, garlic, and black pepper for a fresh and herbaceous dressing.
Citrus Vinaigrettes
Fresh orange, lime, or lemon juice brighten up oil and vinegar-based dressings.
Low-Fat Options
Opt for low-fat yogurt, lite mayo, or a splash of flavorful vinegars and mustards instead of oil.
Go easy on high-fat, high-sugar bottled dressings like ranch, blue cheese, honey mustard, and caesar.
Food Safety Tips for Pregnant Women
When preparing salads and other foods during pregnancy, keep these food safety guidelines in mind:
- Wash hands thoroughly before and after handling food.
- Wash all fruits and vegetables under running water before eating, cutting, or cooking.
- Scrub firm produce with a clean produce brush.
- Avoid pre-cut, pre-washed, bagged produce.
- Keep raw meat, poultry, seafood, and eggs separate from other foods.
- Cook foods to proper internal temperatures.
- Refrigerate leftovers within 2 hours.
- Thaw foods in the fridge, not on the counter.
- Avoid cross-contaminating ready-to-eat and raw foods.
- Adhere to all expiration dates and food recalls.
The Takeaway on Salads and Pregnancy
Salads can be part of a healthy pregnancy diet as long as you choose the right ingredients. Focus on dark leafy greens, fruits, vegetables, beans, legumes, nuts, seeds, whole grains, and lean proteins. Avoid risky ingredients like unpasteurized dairy, raw sprouts, smoked seafood, and deli meats. Use simple oil and vinegar dressings instead of heavy creamy dressings. Follow key food safety practices when buying, prepping, and eating salads. With the right ingredients and preparation, salads are a nutritious way for pregnant women to get vitamins, minerals, fiber and hydration.