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Lettuce Eat Healthfully

Delicious Salads for Moms-to-be

By Donna Smith

Main dish salads are healthy, no-oven-required meals that can be customized to fit any taste or craving. Toss in a certain condition – in this case pregnancy – and this quick meal option becomes even more appealing, getting Mom-to-be out of the kitchen fast!

Why are main dish salads good options for pregnant women? "Main dish salads can provide a great way to get the important vitamins and minerals as well as protein and fiber," says Peggy O'Shea, a registered dietitian and member of the Massachusetts Dietetic Association board of directors.

To get the most nutritional punch from salads, be sure to toss in the right ingredients. "First, start with dark, leafy greens – generally, the darker the color, the more beneficial nutrients," says O'Shea. And be creative with your salad's foundation! "Mix different greens together to create your favorite taste," she says, adding to be sure to wash all of your salad's ingredients beforehand.

Now, only your imagination and taste buds hold you back! "Try adding your favorite vegetables, fruits, nuts and protein," says O'Shea. "Dried cranberries or dried blueberries provide a great antioxidant kick and go well with glazed walnuts or pecans. For some variety try adding some strawberries or watermelon. Also add in your favorite protein, like grilled chicken or even tofu." O'Shea reminds pregnant women to stay away from deli meats, bean sprouts and soft cheeses such as blue, feta and goat cheese, which could cause a potentially serious foodborne illness.

Want to see more?

• The Many Faces of Chicken Salad
• Pregnancy Nutrition From A to Z: A Comprehensive List of Nutrition Issues for Moms-to-be
• Recipes Today
• Talk about it!

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