On a Health Kick? Consider a Heart-Healthy Salad
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Salads aren’t just delicious ways to enjoy the fresh produce of spring – they’re also nutritious solutions to ensure you’re consuming all those healthy greens, fruits and veggies recommended by various health agencies, like the MyPlate initiative from the United States Department of Agriculture.
The benefits of eating healthy foods like fresh produce add up over time, according to MyPlate, which is a modern version of the “food pyramid” you may have grown up learning about. This easy to use, simple visual reminder represents what and how much to eat from each of the five food groups it recommends: fruits, vegetables, grains, proteins and dairy.
A homemade salad is a perfect, customizable way to eat just the right amount of each of these food groups, particularly vegetables (leafy greens and raw, cooked, frozen or canned vegetables) and fruits (dried fruit and fresh, frozen or canned fruit).
Veggies are typically lower in calories per cup and help increase fiber and potassium. Similarly, fruits can also help lower calorie intake while boosting important nutrients many people lack in their diets.
With endless salad varieties, toppings and dressings, however, it’s easy to go overboard. Make sure your leafy greens are equally filling and nutritious with a few suggestions from the American Heart Association:
- Use dark, leafy lettuces like romaine, spinach or arugula. Mix in fresh herbs such as basil, thyme, oregano or mint.
- Slice fresh fruit for a rainbow of colors, and if using canned, opt for products with no added sugars.
- Toss in raw vegetables for crunch and added color or turn to roasted veggies for additional flavor and a little sweetness.
- If you’re making a meal out of salad, adding whole grains like couscous, barley, quinoa or wild rice can boost satisfaction.
- Dressings are often the culprit for canceling out your healthy choices with too much ranch or blue cheese. Instead, try a homemade vinaigrette by whisking olive oil, balsamic vinegar and ground mustard with chopped fresh herbs.
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