A Salad Makeover

Eating a salad is a great way to take in important pregnancy nutrients while keeping fat and calories

Eating a salad is a great way to take in important pregnancy nutrients while keeping fat and calories in check, but your "rabbit food" may not be as healthy as you think. These small changes can equal big health benefits for you and your growing baby:

OUT	IN	WHY IT'S BETTER
Iceberg lettuce	Dark greens	Spinach, arugula and romaine offer beta carotene and vitamin C. Iceberg has little nutritional value.
Croutons	Seeds and nuts	Unlike croutons (fried bread), seeds and nuts are packed with protein.
Cheddar cheese	Part-skim mozzarella	This simple switch knocks off almost half the calories and fat per ounce.
Canned fruit	Fresh fruit	Syrup adds sugar calories. Fresh fruit is a great source of vitamin C and fiber.
Cucumber	Jicama	Jicama has the same crunch but more fiber.
Creamy dressing	Olive oil and balsamic vinegar	Creamy dressings can ruin a healthy salad. Olive oil contains healthy fats; vinegar punches up taste.