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Posted by Elizebath Bijoy Friday, April 29, 2011

leafy vegetablesSalads are a great way to get more vegetables in your diet. Better still, they help to fill you p so you will eat less of the more fattening foods in your dinner. You can start the meal with a salad, or use it to help fill you up after the meal, if you are still hungry. Be careful what you choose to top your salad with, and especially if you are at a salad bar. Many toppings can weigh your salad down until it contains many more fat grams and entrees than a traditional meal.
Suggested Salad Toppings
--Use diced cooked egg whites, but avoid the yolks
--Any raw vegetables, such as shredded carrots, tomatoes, squash, etc
--Canned water packed tuna
--Rehydrated sundried tomatoes (not packed in oil)
Suggested Salad Greens:
Iceberg lettuce may be a popular salad green, but it contains very little nutrients. Try a variety of lettuces and greens for a more nutritious and delicious salad. According to the USDA, Iceberg lettuce contains 13 calories per 2 cup serving. However, it contains only 7% of the RDA for Vitamins A and C. Fresh spinach leaves also contain 13 calories per 2 cup serving. However, this serving contains 81% of the RDA for Vitamin A, and 28% for Vitamin C.


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