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Five Simple Tips to Jazz Up Your Salad

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Lettuce is for rabbits, salads are for those who are looking to eat healthy and still feel full long after lunch. The great things about salads are there are no rules, they are very portable and can become a complete and balanced meal in one dish.

Here are some great ingredients to help build the perfect salad:

  • Go Nuts: Toss a handful of nuts into your salad for an extra crunch. Nuts are packed with fiber to keep you full, omega-3s to keep your heart healthy, and unsaturated fats to help lower your cholesterol. Choose either dry roasted or lightly salted almonds, Brazil nuts, pecans or walnuts.
  • Cheese-tastic: Add a small amount of low or reduced fat cheese to your bed of lettuce. Cheese is an excellent source of calcium to help keep your bones strong and protein to help build muscles. Sprinkle some feta, cheddar, goat cheese or mozzarella for an extra punch of flavor.
  • Fruit Salad: Mix in a dash of any of your favorite fruits for added flavor, color and essential nutrients to your salad. Fruits are jam-packed with fiber to reduce cholesterol, vitamin C to help repair blood cells and potassium to keep a healthy blood pressure. While any fruit would be a great addition to your salad, try some blueberries, strawberries or oranges.
  • Whole Grains, Whole Potential:  A touch of whole grains to your salad will not only add an unexpected taste, but also added health benefits. Whole grains contain iron to help bring oxygen to your blood, fiber which could lower your risk of heart disease and B vitamins to help maintain your metabolism. Choose to sprinkle some quinoa, couscous, or barley to your salad.
  • Lean, Mean Protein: Add a lean source of protein, either in the form of meat or beans, to complete your well-balanced salad. Proteins are not only the building blocks for muscles, they are also full of nutrients including zinc to improve your immune system, magnesium to keep bones healthy and iron for blood health. Protein can come from a wide verity of sources including, poultry, seafood, beans or eggs.

For more on healthy living, visit: http://www.choosemyplate.gov/

 


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