Pregnancy food guidance, in plain English

Salad Leaves & Leafy Greens

Salad and leafy greens are safe and beneficial during pregnancy, but should always be washed thoroughly before eating.

Safe to eat
Salad Leaves & Leafy Greens

Leafy salad vegetables — including lettuce, spinach, rocket, watercress, kale, and mixed salad leaves — are nutritious and safe throughout pregnancy. They are an important source of folic acid, iron, and vitamins. They should always be washed very thoroughly before eating to remove soil, pesticide residue, and any traces of the Toxoplasma parasite, which can be found in soil and may cause toxoplasmosis — an infection that can harm an unborn baby. Pre-washed bagged salad is generally safe, but giving it an additional rinse is a sensible habit to get into.

What to be aware of

  • Always wash salad leaves and leafy greens thoroughly under cold running water.
  • Rinse even bags labelled 'pre-washed'.
  • Dry leaves in a clean salad spinner or on kitchen paper after washing.
  • Avoid salad that has been sitting out at room temperature for a long time.
  • Wash hands after handling soil or raw vegetables.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Simple green salad with lemon dressing

Simple green salad with lemon dressing

A fresh, properly washed salad — a healthy and easy side dish throughout pregnancy.

Pregnancy tip: The most important step is washing the leaves well. Rinse in a colander under cold running water and spin or pat thoroughly dry.

Ingredients

  • 100g mixed salad leaves, washed and dried
  • Half a cucumber, sliced
  • Handful of cherry tomatoes, halved
  • Juice of half a lemon
  • 2 tbsp extra virgin olive oil
  • Salt and pepper

Method

  1. Wash salad leaves under cold running water, then spin or pat dry.
  2. Slice cucumber and halve tomatoes.
  3. Whisk lemon juice, olive oil, salt, and pepper in a small bowl.
  4. Combine all ingredients in a serving bowl.
  5. Dress just before serving and toss gently.
Niçoise-style salad with tuna and egg

Niçoise-style salad with tuna and egg

A hearty, protein-packed salad with washed leaves, canned tuna, and a well-cooked egg.

Pregnancy tip: Use British Lion eggs and cook to your preference (soft-boiled is fine). Canned tuna is safe in pregnancy within the weekly limit. Make sure all leaves are washed well.

Ingredients

  • 100g mixed leaves, washed and dried
  • 1 tin canned tuna (drained)
  • 2 British Lion eggs, soft-boiled (6 minutes) and halved
  • 8 baby new potatoes, boiled and cooled
  • A handful of green beans, blanched
  • A handful of cherry tomatoes
  • 4 anchovy fillets (optional)
  • 3 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard

Method

  1. Wash all salad leaves thoroughly and dry.
  2. Arrange leaves, tomatoes, beans, and potatoes on a large plate.
  3. Break the tuna into chunks and place on top.
  4. Add the halved eggs.
  5. Whisk dressing ingredients together and drizzle over.
  6. Add anchovies if using, season, and serve.