Green salads can be a powerhouse of nutrition
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[ Subject: Green salads can be a powerhouse of nutrition
[ From: [email hidden]
[ Date: Tue, 14 Sep 2004
Green salads can be a powerhouse of nutrition
By Lynn F. Little
Wednesday, September 8, 2004
http://www.herald-mail.com/?module=displaystory&story_id=89034&format=html
Most Americans aren't getting enough fruits and vegetables in their daily
diet.
According to the U.S. Department of Agriculture's dietary guidelines for
Americans, everyone older than 2 should eat a minimum of five servings of
fruits and vegetables every day. Yet, only about 28 percent of adults
meet this goal.
One way to increase your fruit and vegetable intake is to regularly
consume a fresh green salad. Green salads can be served as a side dish or
as a hearty main dish. They can be quick, simple and easy to prepare or
more elaborate, with complicated preparation steps. When put together
with the right ingredients, green salads can be a powerhouse of
nutrition.
o Begin with the greens. Salad greens are a good source of many
vitamins and minerals. Darker green leafy vegetables, such as spinach,
romaine lettuce, watercress and arugula, generally contain more nutrients
than paler ones.
o Color your plate. Different color families of vegetables provide
different nutrients as well as health-promoting plant chemicals called
phytochemicals. Be creative. Peppers, beets, broccoli, cauliflower, green
peas, onions and radishes all make tasty additions.
o Don't forget the fruit. Adding fruit to a green salad is a great way
to add more color, taste and texture, not to mention more vitamins,
minerals and fiber. Pineapple chunks, raisins, melon balls and berries
complement any green salad.
o Pack on the protein. If your salad is the main course, it's important
to include protein-rich ingredients. Try garbanzo beans, kidney beans or
tofu.
o Count on calcium. Spooning on soy yogurt or 'cheeses' adds the bone-
building nutrient calcium to your salad.
o Get a little nutty. Before you dig into your salad, toss on some
chopped nuts such as almonds, walnuts or cashews. Although nuts are high
in fat, they contain mostly heart-healthy monounsaturated and
polyunsaturated fats.
o Go easy on the croutons and 'bacon' bits. Opt for more nutritious
extras - like ground flaxseed.
o Dress your salad for success. Salad dressings often get a bad rap
because they can significantly increase the fat and calorie content of an
otherwise healthy salad. If you choose to use regular salad dressing,
limit the amount used on your salad to 2 tablespoons. Using low-fat or
fat-free dressings can help curb the calorie and fat content. For a low-
calorie, nonfat topping, splash your salad with lemon juice or flavored
vinegar.
The 5 A Day For Better Health program, a national nutrition campaign to
encourage Americans to eat five or more servings of fruits and vegetables
every day, is sponsored by the National Cancer Institute, the U.S.
Department of Health and Human Services and the Produce for Better Health
Foundation. For recipes and tips, the go to http://www.5aday.com on the
Web.
Lynn F. Little is a family and consumer sciences educator with Maryland
Cooperative Extension in Washington County.
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