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


  • Broccoli or cauliflower
  • Cucumber
  • Peas
  • Tomatoes
  • Beets
  • Bell pepper
  • Bean sprouts
  • Carrots


  • Apple
  • Blueberry
  • Pear
  • Raisins
  • Grapes
  • Melon
  • Mandarin Oranges


  • Blackbeans
  • Chickpeas
  • Edamame (soybeans)
  • Kidney or red beans
  • White or navy beans 

 Sprinkle on extras


  • Blue cheese
  • Cheddar
  • Feta
  • Mozzarella
  • Parmesan


  • Almonds
  • Cashews
  • Peanuts
  • Pecans
  • Walnuts


  • 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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