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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