Here are 5
simple steps to power up your salads.
1. Choose a dark
leafy green for the base. Kale and spinach are two great options, offering
up loads of vitamins and minerals. Butterhead lettuce is a nutritious option if
you prefer a milder flavor.
2. Go for color.
A colorful salad will provide a wide variety of nutrition; and it will look
more appealing too. Mangos, which are
the dietitian pick for the month of May, contain more than 20 vitamins and
minerals, making them a great addition to any salad.
3. Power up with
lean protein. Consuming 25 to 30 grams of protein at each meal can help
with fullness and weight control. Try a portion of lean chicken, turkey, beef,
pork or fish. Hard cooked eggs are also
a great source of high quality protein.
4. Add a healthy crunch. Nuts and seeds are nutrient-rich and can add more flavor and
texture to your salad. While all nuts
have nutritional benefits, walnuts contain significantly more brain- and
heart-healthy omega-3 fats than any other nut.
5. Dress for
success. Salad dressings can range from 25 to 240 calories per
two-tablespoon serving. Bolthouse Farms dressings (pictured below) have a wide
variety of flavorful, healthful options.
Salads don’t have to be boring, tasteless “diet” foods. With the right base, toppings and dressing, they can be the star of your meal!
-Dietitian Natalie
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