Choose colorful vegetables and greens for a nutritious meal. Lettuce and greens vary in levels of nutrients. Although paler lettuces, such as iceberg, have some nutritional value, it’s best to choose the deeper, brighter ones – these contain the cancer-fighting antioxidants. Mix and match a variety of colors and textures, such as crunchy romaine tossed with soft, nutrient rich spinach leaves or peppery arugula leaves and add red leaf lettuce. Spinach contains almost twice the amount of iron of most other greens and is an essential source of nitric oxide which helps dilate the arteries and deliver oxygen. Arugula is rich in cancer fighting phytochemicals.
Add in tomatoes which are loaded with lycopene- great for your skin and bones. Black beans, chickpeas or a hard-boiled egg all are good sources of lean protein. Toss in carrots (great source of beta-carotene and Vitamin C) and artichokes, which aids in digestion.
Add fruits in season, mixed berries, oranges, apples or pears. Toss with a healthy option salad dressing that is high in monounsaturated fats and low in saturated fat. Olive oil and vinegar may be a simple tasteful choice.
Written by: Beth Stefura, M Ed, RD, LD, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, stefura.2@osu.edu
Reviewed by: Cheryl Barber Spires RD, LD, SNAP-Ed Program Specialist, Ohio State University Extension, West Region, spires.53@osu.edu
Sources:
http://www.choosemyplate.gov/food-groups/fruits-why.html
http://www.ars.usda.gov/News/docs.htm?docid=23199
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