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Enjoy salads during the summer months
STILLWATER, Okla. – Salads are a great way to incorporate vegetables and fruits into the diet.
When a salad is made with lots of fruits and vegetables, it can be loaded with vitamins, minerals and antioxidants, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.
“You can be creative when incorporating a salad into your eating plan,” Hermann said. “Expand from the normal garden salad by adding fruits, nuts and lean meats to make a low-calorie, highly nutritious meal.”
Start a salad with a lettuce such as iceberg, leaf, spinach, escarole, romaine or butter. Darker lettuces offer more vitamins. Spinach is also a good start to a salad and has iron and is low in calories.
Hermann said add green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes or cucumbers to the top of your salad.
“For a typical diet, the MyPyramid recommends 2 cups of fruit and 2 ½ cups of vegetables a day. By adding brightly colored vegetables to your salad you can reach this goal,” she said. “In addition to vegetable toppings, blueberries, blackberries, strawberries, apples and raisins are good topping choices that add vitamins and antioxidants.”
To make a salad more of a meal, Hermann suggests adding healthy protein sources such as a sliced hard-boiled egg, lean beef, cooked shrimp, tuna, chicken breast or cheese. Avoid fried meats like chicken strips or battered and fried shrimp. They add unhealthy fats and lots of calories.
“Many people top their salad with salad dressing,” Hermann said. “One tablespoon of regular salad dressing adds up to 50 to 80 calories, so it’s important to measure how much is used. A salad with lots of fruits and vegetables really doesn’t need much dressing. Try adding freshly squeezed lemon or lime juice for a healthy alternative to dressing.”
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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
Katie L. Reim
Communications Specialist
Agricultural Communications
Services
140 Agriculture North
Oklahoma State
University
Stillwater, OK
74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu
