Color your plate with a salad. Although it is National Nutrition Month, we should adopt healthy eating as a lifestyle. With our busy lives, we should incorporate more nutrient-rich foods to help prevent disease. Salads are a great start. Whether you eat a salad as your main meal or a side dish, it makes for a healthy addition to any meal. Here are some tips on creating a “super healthy” salad:
Start with leafy greens:
- Arugula
- Boston or Bibb lettuce
- Escarole
- Green or Red leaf lettuce
- Iceberg lettuce
- Mixed greens
- Napa Cabbage
- Radicchio
- Romaine
- Spinach
Select from a variety of vegetables, fruits, and beans
Vegetables
- Broccoli or cauliflower
- Cucumber
- Peas
- Tomatoes
- Beets
- Bell pepper
- Bean sprouts
- Carrots
Fruits
- Apple
- Blueberry
- Pear
- Raisins
- Grapes
- Melon
- Mandarin Oranges
Beans
- Blackbeans
- Chickpeas
- Edamame (soybeans)
- Kidney or red beans
- White or navy beans
Sprinkle on extras
Cheese
- Blue cheese
- Cheddar
- Feta
- Mozzarella
- Parmesan
Nuts
- Almonds
- Cashews
- Peanuts
- Pecans
- Walnuts
Other
- Avocado
- Bacon bits
- Chow mein noodles
- Croutons
- Olives
- Sunflower seeds
For a main dish salad add:
- Beef
- Chicken
- Ham
- Hard-cooked egg
- Salmon
- Shrimp
- Tofu
- Tuna
- Turkey
{Article Source: American Dietetic Association}
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