Get healthy by eating salads!
Salads can be a great way to increase your intake of vitamins, minerals, antioxidants and fiber. They are easy to prepare and add lots of texture and variety to your diet. The USDA recommends we get a whopping 9 servings of fruits and vegetables daily! One (serving = ½ cup cooked or 1 cup raw) This can be a really easy goal to meet if we incorporate salads into our daily routine. Here are a few ideas for putting together some quick easy salads!
Greens: Romaine, spinach, baby lettuces, field greens
Protein: Hard boiled eggs, turkey, low sodium ham, chicken or tuna salad, low-fat cheese
Veggies: Sliced or shredded carrots, celery, bell peppers, radishes, tomatoes, cucumbers, corn, peas, canned artichoke hearts or hearts of palm
Extras: raisins, pumpkin or sunflower seeds, slivered almonds or walnut pieces, garbanzo, white or other beans (can- well rinsed), grated parmesan cheese, feta cheese, lemon juice
Dressing: Low fat dressings (Annie’s or Drews are good brands); Extra-virgin olive oil mixed with balsamic or red wine vinegar, mustard, garlic, herbs, salt & pepper
Combine your favorite mixture in a bowl, chop and mix and whala! A nutritious and delicious meal ready to go!
Nicole Andrews, RD, LD/
Nutrition Therapist & Lifestyle Educator
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