Quick Romaine and Avocado Salad image

Vitamins A, E, and K, B vitamins, and folate foster your baby’s cell, brain, and nervous system development, and fiber helps your digestion.

SERVES 2

A salad and dressing made in one bowl. What could be easier? The order in which you add the ingredients is important. Adding the olive oil first coats the leaves so they are not “burned” by the acid of the lemon juice. The seeds are optional, but they are a great way to boost the nutritional value with no effort. Vegan or lactose intolerant? Skip the Parmesan or replace it with a nondairy cheese or nutritional yeast.

4 cups sliced romaine lettuce, or a mixture of your favorite greens

¼ cup grated Parmesan cheese

1 ripe avocado, peeled, pitted, and sliced

1½ tablespoons olive oil, or to taste

Juice of ½ lemon, or to taste

Salt and freshly ground black pepper

2 tablespoons sunflower or pumpkin seeds

1 tablespoon whole flaxseeds

• Place the romaine lettuce, Parmesan cheese, and avocado in a salad bowl. Drizzle the olive oil evenly over the top, then toss gently. Add the lemon juice and salt and pepper to taste and toss gently again. Adjust the seasoning, sprinkle with the seeds and flaxseeds, and serve promptly.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Pr-Egg-O Salad, here)

• Whole grain or starch

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Whole grain, roll, or starch, 1 CARB

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

Half of the romaine salad: Calories: 286 cals; Protein: 5 g; Carbohydrates: 12 g; Fat: 26 g; Fiber: 8 g; Sodium: 14 mg; Vitamin A: 8,290 IU; Vitamin E: 6 mg; Vitamin K: 116 mcg; B6: 0.4 mg; Thiamine: 0.3 mg; Niacin: 3 mg; Folate: 209 mcg; Copper: 0.3 mg; 1 CARB