Salads during Pregnancy – Which are Safe?

When you are pregnant, it’s a period of great celebration and also of great change! You have to prepare yourself to deal with plenty of upcoming changes in your body, emotions and moods, and lifestyle and diet. Pregnancy comes with numerous food cravings, and you have to know what is safe to eat and what isn’t. If you are a fan of salads, you know that there is almost nothing more refreshing than digging into a cold and crunchy salad. However, pregnant women need to be careful about the salads that they choose to add to their new diet. Salads in pregnancy come with a little caution. To know what that is, keep on reading.

Can You Eat Salad While Pregnant?

Yes, absolutely! Salads are a refreshing and healthy choice when it comes to pregnancy and otherwise. Salads provide essential nutrients and minerals that are otherwise lost during cooking. Plus, they are fresh and crunchy, which helps expecting moms fight nausea.

However, consuming salad during pregnancy comes with a risk, too. These include bacterial or parasitical contamination that can gravely affect a pregnant woman. It is best to consume homemade salads, freshly picked and hygienically ensembled, to mitigate food poisoning and other issues.

Why Is It Important to Eat Salads During Pregnancy?

Eating salads, which include veggies that provide essential nutrients like iron, calcium, and folate, can do wonders for the health of a pregnant woman. If you include legumes, meat, and cheese, you can meet your fibre and protein requirements and keep your hunger satiated for a long period of time. Let’s take a look at the benefits of eating salad during pregnancy and why you should consider it, too.

1. Multinutrition

The more the variety in a salads, the different types of nutrients you will get. Vegetables, cheese, tofu, nuts, legumes, and dressings provide varied nutrients, making a salad a powerhouse of minerals and vitamins.

2. Weight Management

In the world of diet and fitness, salads are known for their excellent weight management skills. Salads with dressings are super tasty, fibrous, and properly filling, making weight management an easy task as opposed to heavy-cooked food.

3. Immunity Booster

Rich in antioxidants, key player salad ingredients like lettuce, romaine, arugula, cucumber, onion, tomato, kale, etc., are loaded with antioxidants that ultimately keep immunity in check, which is anyway reduced during pregnancy.

4. Strong Bones

Salads with plenty of green leafy vegetables help strengthen bones in pregnant women with sufficient calcium, iron, and vitamins A, C, K, and B6 (1) (2).

5. Cravings in Check

Pregnancy is a time of cravings where you may either want to have unlimited food or none at all. Salads act as fulfilling in-between meals or snacks as they are fulfilling and fibrous, keeping hunger pangs miles away. 

What Are Some Risks of Consuming Salads During Pregnancy?

As we mentioned before, salads also come with some health risks that pregnant women should be cautious of. Below are some risks that may cause pregnant women if salads are not hygienically handled and prepared.

1. Salmonella

Mayo Clinic suggests that it’s important to steer clear of salads with raw eggs during pregnancy because they can carry salmonella bacteria, which isn’t safe for you or your baby (3). Potato salad, egg salad, coleslaw salad, ham salad, etc., are riskier choices, as per the CDC (4). However, you can enjoy it if it’s made without eggs. Besides eggs, salmonella can also lurk on certain fruits and veggies. So, it’s crucial to wash your produce thoroughly to lower the risk when making salads

2. Toxoplasmosis

Soil has a multitude of bacteria and parasites, one of them being toxoplasma parasites. These parasites can be easily transferred to pregnant women and cause toxoplasmosis if they eat raw salads made with veggies that are not cleaned properly. Symptoms may range from headaches and muscle pain to fever.

3. E.coli

Escherichia coli or E. coli is an infamous bacterium known to be harmful to humans, especially immune-compromised people like pregnant women, babies, senior citizens, and more. It is usually caused by unclean fruits and vegetables and leads to health issues like diarrhoea, vomiting, dehydration, cystitis, and more.

Precautions to Take While Eating Salads When Pregnant

Pregnancy risks and complications while eating salads can be mitigated easily by keeping some precautions in mind, such as (5):

• Vegetables coated with soil may carry the toxoplasma parasite and cause infections if you eat those veggies. The infection may be mild for you, but it can be harmful to the health of your baby. So, make sure to thoroughly wash your vegetables and fruits and peel them well where needed before adding them to your salads
• Avoid adding raw eggs, raw fish, fish high in mercury, deli meats, cured meats (high in salt), or smoked food to your salad
• Avoid soft cheeses, like brie, ricotta, blue-veined cheese, camembert, queso fresco, and feta, to salads as they are unpasteurised (4)
• Salad bars are easy and convenient, but they may be contaminated with several bacteria or parasites. Therefore, they should be avoided (6)
• Avoid adding uncooked meat, ham, chicken, fish, or seafood to salads
• Avoid buying fruit or vegetable salads like coleslaw from restaurants or outside vendors. Make them at home

What Salads Are Safe to Eat During Pregnancy?

When pregnant, there are some salads that you can look forward to that are safe and healthy for you:

1. Meat and Seafood Salads

No, we DO NOT mean that you can add raw fish, raw eggs, smoked fish, cold-cut meats, and seafood high in mercury to your salads. Anything raw, and anything from the sea which is high in mercury, is unsafe to consume during your pregnancy. When making a meat salad, make sure that the meat is cooked to perfection. You can include cooked turkey, cooked chicken, or salmon in salads to meet your daily dose of protein in pregnancy. You can also go for light canned tuna chunks, as these are low in mercury. However, take a dietitian’s opinion before including this in your diet.

2. Garden Salads

When you are pregnant, you will need more iron and folate in your diet, so go for lettuce and spinach to make some healthy pregnancy-friendly salads.

3. Fruit Salads

It is an ideal salad for pregnant woman. Fruit salads are a safe and delicious choice as they are sweet, juicy, and packed with vitamins. A fruit salad is generally safe to consume when you are pregnant, but be careful not to include fruits that are not advisable to consume during pregnancy. For toppings, stay away from anything that is high in sugar, such as whipped cream. You can opt for yoghurt instead.

4. Bean and Grain Salads

A bean salad made with boiled and cooked beans is a good source of protein and iron. You can include pasta or whole grains in your bean salad or make it more scrumptious by adding sweet potatoes, capsicum, and corn. Most pasta salad recipes require eggs, so either use a substitute or make sure the eggs are cooked thoroughly.

5. Paneer Salads

Cheese is a great addition to a salad, but using soft, imported cheese may be harmful, as it may contain listeria that can cause a miscarriage. Paneer is a safer choice when it comes to making salads with cheese!

6. Powerpacked Protein Salads

Cooked chicken, beef, lentils, edamame, beans, tuna, shrimp, cheese, and hard-boiled eggs are some great protein sources. To make a power-packed protein salad, you can use any of the ingredients and whip up a delectable fresh salad.

7. Chewy Salads

Chewy salads include the addition of quinoa, millet, or barley to traditional salads and enjoying a tasty meal.

Salad Recipes for Pregnant Women

Here are some delicious recipes for pregnancy and salad ideas that you can prepare that are easy, healthy and delicious:

1. Chicken and Arugula Salad

We all love to eat chicken now and then, but instead of eating heavy and spicy butter chicken or chicken tikka during pregnancy, eat a light and fresh chicken salad. You can make a healthy, filling salad for pregnancy with chicken and arugula (also known as rocket leaves).

Ingredients

• Arugula leaves, 12 cups, rinsed and dried
• Cherry tomatoes, one pint, halved
• Olive oil, four tablespoons
• Garlic, four cloves, chopped
• Chicken tenders, one pound, diced
• Salt
• Pepper
• Balsamic vinegar, three tablespoons
• Mustard, 2 ½ tablespoons

How to Make

1. Mix arugula and cherry tomatoes in a bowl.
2. Take olive oil in a wok or pan, and heat it on a low flame. Add garlic to it, and saute.
3. Once its colour changes, add chicken, and cook it well.
4. Add the cooked chicken to the salad.
5. Pour a few drops of olive oil, vinegar, and mustard paste on it.
6. Drizzle salt as per taste and mix well.
7. Your chicken and arugula salad is ready.

2. Mixed Sprouts and Spinach

Sprouts and spinach make a healthy combination for salads. So, go ahead and try this salad recipe and enjoy! However, make sure that you don’t include raw sprouts, as these are not safe during pregnancy.

Ingredients

• Chopped and blanched spinach, ¼ cup
• Mixed sprouts, cooked, ½ cup
• Jeera powder, one tablespoon
• Curd, 1 ½ cup
• Chilli powder, ½ teaspoon

How To Make

1. Mix spinach and sprouts in a bowl.
2. Add curd to it.
3. Sprinkle some jeera powder, chilli powder, and salt (as per taste) over it.
4. Mix well and keep it in the fridge.
5. Serve chilled.

3. Green Salad

This is one healthy and simple vegetarian salad recipe that you can make during pregnancy.

Ingredients

• Spinach, two cups
• Chopped celery, four tablespoons
• Chopped kale, four cups
• ¼ cup curd
• Lemon zest
• Basil, finely chopped
• Salt and pepper

How To Make

1. Mix spinach, celery, and kale in a bowl.
2. Add curd to it and mix well.
3. Add lemon zest and salt to taste.
4. Drizzle some pepper over it, mix well, and garnish with chopped basil.
5. Consume fresh.

4. Paneer and Chana Salad

This low-calorie salad is packed with Vitamin A and fibre.

Ingredients

• Paneer, ½ cup
• Boiled chana, ¾ cup
• Tomatoes, ¼ cup, finely chopped
• Lemon juice, two tablespoons
• Salt
• Pepper
• Cumin powder
• Coriander, finely chopped

How To Make

1. Take paneer cubes, chana, and chopped tomatoes in a bowl and toss well.
2. Add lemon juice to it.
3. Sprinkle salt, pepper, cumin powder, and toss again.
4. Garnish with chopped coriander and enjoy.

5. Fruit Salad

Eating a fruit salad can satiate all your sweet cravings during pregnancy!

Ingredients

• Apple cubes, one cup
• Chopped dates, ¼ cups
• Banana cubes, ½ cup
• Yoghurt, five tablespoons
• Chopped raspberries, one cup

How To Make

1. Mix all the fruits in a bowl.
2. Add yoghurt to it and mix well.
3. Keep the bowl in the refrigerator for an hour.
4. Eat chilled.

FAQs

Here are some frequently asked questions about salads during pregnancy:

1. Can I eat pre-washed/refrigerated salad while pregnant?

According to Tommy’s, it is safe to eat a pre-washed and refrigerated salad before its use-by date as long as it is stored in an airtight container in the refrigerator (7). However, storing salads at room temperature can lead to bacteria formation, so avoid storing them at room temperature.

2. Can I eat raw salad during pregnancy?

Raw vegetarian salads can be eaten while pregnant, as long as all the vegetables are washed properly and are fresh. But avoid consuming salads with raw meat, raw eggs, and uncooked sprouts.

3. Can I eat packaged salads during pregnancy?

It is all right to eat packaged salads during pregnancy, as long as they do not include raw meat or eggs, or heavy dressing. Also, eat it well before its use-by date.

4. Can pregnant women eat Caesar salad?

Caesar salad contains raw eggs for dressing, and raw eggs carry a heavy risk of salmonella, which is not at all safe for pregnant women and their babies (3). When making caesar salad, you can refrain from adding raw egg and continue with the rest of the recipe.

It is said that four to six cups of fruits and vegetables are needed daily during pregnancy. Salads are the perfect choice to add these to your diet. So, indulge in these salads and eat healthy. Have a happy pregnancy!

References/Resources:

1. Bunning. M, Kendall, P; Health Benefits and Safe Handling of Salad Greens – 9.373; Colorado State University Extension; https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/health-benefits-and-safe-handling-of-salad-greens-9-373/

2. Salad greens: Getting the most bang for the bite; Harvard Health Publishing; https://www.health.harvard.edu/staying-healthy/salad-greens-getting-the-most-bang-for-the-bite; April 2021

3. Pregnancy nutrition: Foods to avoid during pregnancy; Mayo Clinic; https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844

4. Safer Food Choices for Pregnant People; CDC; https://www.cdc.gov/foodsafety/communication/pregnant-people.html

5. Food Safety During Pregnancy; The Royal Women’s Hospital; https://thewomens.r.worldssl.net/images/uploads/fact-sheets/Food-safety-during-pregnancy_2021.pdf; 2021

6. Foods to eat or avoid when pregnant; NSW Government; https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/pregnancy/foods-to-eat-or-avoid-when-pregnant

7. Foods to avoid in pregnancy; Tommy’s; https://www.tommys.org/pregnancy-information/im-pregnant/nutrition-in-pregnancy/foods-avoid-pregnancy

Also Read: 

Seaweed in Pregnancy
Pasta during Pregnancy
Is Eating Caesar Salad Safe when Pregnant?
Eating Raw Vegetables during Pregnancy – Is It Safe?