Building a Better Salad

It's no secret that salads are refreshing, nutritious, and delicious  They can help you get your daily servings of vegetables in one meal.  The best part is that a salad can be a 5 food group meal.  You are
in control of how many ingredients to add.

We put together these easy tips to help you build a healthy, yummy salad.
  1. Vary your greens. With so many leafy vegetables to choose from, you can keep your salad fresh by varying your base.
    • Choose from:  romaine lettuce, arugula, radicchio, and green loose leaf lettuce.  Better yet, mix them all in together!
  2. Keep the veggies coming!  Just because you have a base of greens does not mean you cannot add more veggies.  Add color to your salad by including your favorite veggies.
    • Cherry tomatoes, shredded carrots, sliced cucumbers, sliced bell peppers can all bring flavor, texture, and color to your salad.
  3. Try some fruit.  Adding even one fruit to your salad can make it more colorful, delicious, and nutritious.  
    • Go for sliced grapes, strawberries, oranges, or blueberries.
  4. Don't forget the protein.  Lean protein keeps your body feeling full and energized.
    • Remember beans, lean meats, edamame, or tofu are great options for your salad.
  5.  Sprinkle some cheese for flavor (optional).  Adding some cheese, such as feta, mozzarella, or cheddar cheese can help boost the calcium in your dish.
    • Try a reduced fat cheese!  
  6. Go easy on the dressing.  If you choose to bring salad dressing to the party, try a "light" variety, or better yet, substitute lemon juice or balsamic vinegar.
    • Dip your fork into the dressing to get the flavor, rather than piling it on top of your salad.

1 comment

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