October 3, 2011

How to build a better salad

Just because something's called "salad" doesn't make it healthy -- in fact, it can be the exact opposite. Here's how to make your salad nutritious, tasty and filling:

Keep it colorful. A salad with iceberg lettuce, celery and cucumbers has significantly fewer vitamins than one with romaine or spinach leaves, carrots, broccoli and tomatoes. "Generally, the darker and brighter the color, the better the nutrition," says Holly Hicks, a registered dietitian in Newport News, Va.

Add lean protein. Without it, your stomach likely will be rumbling again soon. Good choices: grilled chicken breast or shrimp, lean beef, canned salmon, beans, baked tofu and hard-boiled eggs.

Sprinkle on some crunch. Add a small handful of raw almonds or walnuts (about 10) or seeds for protein and healthy fats. Avoid sugarcoated nuts, which are basically candy. You also can shave kernels from a leftover ear of corn........
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