Update Your Plate! Create a Striking Salad with a Variety of Nutrients and Colors

Written by Erin Carroll
Part of National Nutrition Month 2012

Many people view salad as either a diet food full of bland vegetables lacking full substance and flavor, or a plate packed full of fat and calories from an overindulgence in fatty dressings and toppings. Salads, however, can easily become a plate full of many balanced colors, textures, flavors, and nutrients. When choosing ingredients for your salad, keep the following tips in mind:

·         It is important to choose fresh, ripe fruits and vegetables, as this will make a big difference in terms of taste and appearance. Food balance is also important to consider, because although it is important to choose several different colors and flavors to use in your salad, choosing too many can be overwhelming for your palate.  

·         The base of a balanced salad is usually a leafy green, such as spinach or romaine. Avoid using iceberg lettuce alone, as it offers little nutritive value. Additional vegetables such as broccoli, tomatoes, carrots, bell peppers, and cucumber can be added, but try to focus on using dark green and orange vegetables for their high nutritive values.

·         If protein is added, choose sources like skinless chicken, tuna, turkey, or tofu instead of processed meats such as salami or bacon that add sodium, fat, and calories.

·         Instead of piling on creamy dressings that contain large amounts of fat and calories, opt for a lighter dressing, like a tablespoon of olive oil and fresh lemon juice each and a dash of pepper instead.

                                                                                                                    

People who frequently eat balanced, nutritious salads have been found to have higher levels of antioxidants, are at a lower risk for diseases, and consume fewer calories during their meal. It’s no wonder that a salad balanced in color and flavor can be an easy, nutritious addition to your plate every day. 

References

Academy of Nutrition and Dietetics. (2011). Eatright.org. Retrieved from:  http://www.eatright.org/

City Salad. [Photograph]. (2010). Retrieved from: http://undressedskeleton.tumblr.com/strikingsalads

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