- Greens. Arugula, Boston and Bibb lettuce,
endive, mustard greens, radicchio, romaine, spinach, watercress
Unfortunately, most Americans choose iceberg lettuce, the
least nutritious of the green leafy veggies. Romaine and watercress, though,
have almost eight times more beta-carotene and twice the potassium. Mesclun is
also a good salad choice. It's a mixture of baby greens such as baby spinach,
radicchio, arugula, and mache. If you opt for the convenient prepackaged bags
of salad greens, it's a good idea to rinse the leaves before eating, as even
some "thrice-washed" varieties have been known to harbor harmful bacteria.
- Herbs (fresh). Basil, chervil, chives,
cilantro, dill, marjoram, mint, parsley, oregano, rosemary, thyme
Prepare fresh herbs for eating by thoroughly rinsing off
dirt and grit under running water, then pat dry with paper towels. Chop herbs
coarsely, removing any hard stems. Remember to buy fresh herbs in small
quantities and refrigerate or freeze any leftovers in plastic bags or airtight
containers.
- Fruits. Apples, currants, dried
cranberries, grapefruit, kiwis, mandarin oranges, mango, papaya, peaches,
pineapple, raisins, raspberries, seedless grapes, strawberries
You can prepare fruit salads without veggies, or add any
of the fruits listed to your green salad to boost the nutrient and antioxidant
levels and supply more zest and flavor.
- Veggies. Alfalfa or bean sprouts,
asparagus, avocado, beets, bell peppers (red, orange, yellow), broccoli,
carrots, celery, corn, cucumbers, fennel, jalapeños, jicama, peas
(frozen or fresh), radishes, mushrooms, scallions, vine-ripened tomatoes,
zucchini
Packing salads with fruits and veggies ensures you're on
your way to getting those five recommended daily servings. Opt for mixing
different colored veggies to get more phytochemical benefits.
- Legumes. Black beans, garbanzo beans,
green beans, lentils, pinto beans, snow peas, white beans
Typically neglected in Western diets, legumes are popular
traditional dishes in the rest of the world. They provide protein (without the
saturated fat found in animal protein), and essential vitamins and minerals.
Low on the glycemic index scale, they also improve blood glucose levels and
give you the sensation of feeling full, so you'll eat less (and lose weight!).
- Cheeses. Blue, cottage cheese (low-fat),
feta (reduced fat), goat, parmesan, ricotta
Crumble a little feta or blue cheese over your
salad—or add my personal favorite, nonfat cottage cheese—to increase
the calcium and protein content of your meal and help fulfill your recommended
three to four daily servings of dairy products.
- Fish. Anchovies, herring, salmon,
sardines, tuna
Omega-3 fatty acids! It's recommended you eat some kind of
oily, cold-water fish at least twice a week, and that you include foods rich in
alpha-linolenic acid as well (e.g., tofu, walnuts, and flaxseed), as they
become omega-3 fatty acids in the body. Omega-3s are heart-healthy and are
believed to be important for healthy brain functioning, too.
- Other proteins. Boiled eggs, broiled tofu
cubes, edamame (whole, unprocessed soybean), strips of lean ham, pork, chicken,
or turkey
You want to be sure to get enough protein when you're
working out and building lean muscle, but you also want to avoid the saturated
fat and cholesterol in animal proteins. So, for salads, either choose lean
meats or proteins from plant sources, such as tofu or edamame. Adding a couple
slices of a boiled egg is also a low-calorie, high-protein way to ramp up the
vitamin and mineral content of your meal.
- Nuts, seeds. Almonds, flaxseeds, pecans,
pine nuts, pumpkin seeds, sesame seeds, soy nuts, sunflower seeds, walnuts
Yeah, yeah, seeds and nuts are high in fat, but it's
unsaturated fat (the best kind). They're also good sources of dietary fiber and
minerals. Sprinkling a few in your salad will add a nice crunchy
texture—much better for you than fattening croutons!
- Dressings. Balsamic vinegar, Dijon
mustard, extra-virgin olive oil, hummus, lemon juice, lime juice, nonfat or
low-fat yogurt, soy sauce
Combine a little lemon or lime juice with herbs and
extra-virgin olive oil for a healthy and zesty salad dressing, or blend a
little yogurt and herbs with a tablespoon of olive oil for a creamier, more
flavorful texture. Honey blended with Dijon mustard and yogurt is also
delicious. Just stay away from those high-calorie, high-fat store-bought
bottled dressings!
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