Diet takes centerstage during pregnancy. Everything that you eat or drink is going into your body and will have an impact on the development of the baby, and it is easy to understand why diet changes are necessary. Pregnancy nutrition is all about eating balanced meals, with the macros and vitamins in place, and besides the obvious dietary sources, you can include supplements and special formula foods, as well.

Fruits and veggies, being high on fiber, vitamins and natural antioxidants, are usually recommend in good portions, and what can be more tempting than a nice bowl of salad? You can always try a salad recipe you found online, but we have a few tips that will help in making more options.

  • Think fresh and seasonal. Any fruit that has been preserved to be sold days later will have more chemicals than seasonal produce. Go for fresh fruits and vegetables that are locally available in your area.
  • Wash your fruits and vegetables well. Make sure that you are cleaning all fruits and vegetables thoroughly with warm, clean water before consumption. The tabletop or counter where you are making the salad should be clean too.
  • Include some form of greens. You need greens – spinach, kale, and lettuce are high on nutrients, vitamins and minerals, and these can be added to most of veggie-based salads. Just ensure that everything is cleaned.
  • Don’t go for mayo. While mayonnaise may seem like a great dressing, it is typically made of raw eggs, and therefore, bacterial contamination can be a concern. Pregnant women are usually advised against eating raw eggs.
  • Cook your meats well. Adding meats, especially lean meats like chicken, lean beef and pork, is a good way to include protein in your salads, but avoid all forms of undercooked and raw variants. Many meats do contain foodborne bacteria, which can be do more harm than expected.
  • Add some yogurt. If you want to keep a tab on the calories, make sure that you add in some yogurt into your salads, which also adds an extra texture. Another option is to add in some lemon juice.

  • Don’t miss nuts and seeds. Salads can be bland at times, but adding in a few nuts and seeds does make a difference, both in terms of nutrition and texture. Just make sure you don’t overindulge in these options.

Talk to your doctor in advance to know if any of the fruits and veggies are to be avoided.