"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.