Blog Site Discontinued June 23, 2017

Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Friday, January 15, 2016

"Lettuce" Make a Healthy Salad

“Lettuce” Make a Healthy Salad
The holidays are over and you may be thinking about losing a few pounds.  Salads are a great option for dieters if the right ingredients are chosen.  When you make a salad consider using some or all of these ingredients.
·       Vegetables – Choose at least one vegetable from each of these groups: cruciferous (broccoli, kale, red cabbage) root (carrots or beets) and allium (onion).
·       Mushrooms – This powerhouse contain selenium, potassium, and B vitamins.
·       Avocados, Nuts and Seeds – They contain monounsaturated fat – considered to be a healthy fat. 
·       Dried fruits – Need a tangy flavor? Add some dried cranberries.
·       Salmon, Chicken, Eggs, Turkey or Beans – These protein sources make a salad a meal.  Remember a serving of meat is 3 ounces.
·       Oil-and-Vinegar- Base-Dressing – These ingredients make a great dressing.  Remember to use dressings sparingly due to calorie content.
·       Greens – Select dark, leafy greens like kale, spinach, and Swiss chard are very nutrient dense, a much healthier choice than ice berg lettuce.           

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