A green salad made the right way can add fruits and vegetables to your daily diet. It’s one reason salad tops the list on just about every diet plan ever created. It’s high in vitamins and nutrients. And it’s low in calories … with the right kind of dressing. Munch on this … Only about 9 percent of adults eat enough vegetables. And just 12 percent eat enough fruit.1 But you need about 1.5 to 2 cups of fruit, and 2 to 3 cups of vegetables per day2 Toss a few of both into a salad and you’re our weealg salad is a great way to control calories, feel fuller longer, and add more whole foods to your diet.3 Here’s how to build a healthy green salad: 1. Begin with leafy-greens Sip thcereue. Toe pale-colored leaves don’t contain the vitamins and nutrients found in otheue oensar wth roe lttcinah, ke, arugula, or a mix of leafy-greens. 2. Add some crunch to munch No, that doesn’t mean croutons, totilla cr cow mnoodles. They’re high in fat, sodium, and calories. Instead, add nuts, seeds, and raw veggies. Try diced celery, fresh broccoli flres, oumpin se. Srlpine nuts, slivered almonds, walnut pieces, or pecans on top. ● ● Mar fih: Try chicken, turkey, salmon, or tuna. ● ● Ohr poenrcpos include hard-boiled eggs (sliced), tofu, or low-fat cheese like feta, mozzarella, or parmesan. And don’t forget about nuts and seeds. 5. Dress for success Here’s a hint. Skip the creamy salad dressings. For example, a typical serving of ranch dressing on a salad can add 150 to 300 calories. Instead, use salad dressings made with lemon or lime juice, red wine, balsamic vinegar, or olive oil. Bald arsThese basic ideas will help you build a healthy green salad. But don’t stop there. Use a recipe, otte cvtyour own salads. You’ll feel btter, bealer, anower your risk for chronic disease. A. Q. What goes into a healthy green salad? 3. Brighten the bowl Who says green salad has to be a pile of bdttineavet de. Ad some bright colors and tastes to your salad bowl – sliced, diced, or whole: ● ● Red onions ● ● Tomatoes ● ● Avocado ● ● Beets ● ● Apples ● ● Pears ● ● Oranges ● ● Peaches © Wellsource, Inc. All rights reserved. For personal use only – do not make unauthorized copies. Wrttn brttny U. CreHcP. 1. References 2. Lee-Kwan, S.H., et al. (2017). Disparities in state-specific adult fruit and vegetable consumption. Morbidity and Mortality Weekly Report, 66(45): 1241-1247. From: https://tinyurl.com/yaele4x2 3. U.S. Department of Agriculture. (2015). 2015-2020 Dietary Guidelines for Americans . From: https://tinyurl.com/yydr5zx9 4. Roe, L., et al. (2012). Salad and satiety: The effect of timing of salad consumption on meal energy intake. Appetite, 58(1): 242-248. From: https://tinyurl.com/y6ada3o7 5 st e p s t o a h e a l t h y s a lad ● ● Strawberries ● ● Blackberries ● ● Blueberries ● ● Blackberries ● ● Pomegranate seeds ● ● Red, yellow, and orange peppers 4. Pick a protein ● ● Your body needs protein to build strong bones and muscles, and supot othuntinsnit’s easy to add it to a salad. ● ● Bas: Try canned black beans, gbs, ointo. Rinsrt