![]() ![]() Greens are also low in calories, but high in nutrients and volume, which can be helpful if you're trying to manage your weight," Moore points out. "They also provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health. Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. It's also common to use the leaves of many other plants in salads, such as spinach, kale, arugula, dandelion, escarole, and watercress. Loose leaf: large, curly, sometimes reddish leaves arranged along a central stalk (such as red or green leaf lettuce). Romaine: long, crisp leaves often used in Caesar saladsīutterhead: a loosely packed head of lettuce that resembles a blossoming flower (such as Boston lettuce) ![]() These includeĬrisphead (also known as iceberg): a round, tightly packed head of light-colored, crunchy leaves The raw leaves we toss into a salad may come from several varieties of lettuce. So it helps to know which salad greens will give you the most bang for the bite. ![]() "They vary in regard to their nutrient content, nutrient density, flavor, and texture," says Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. A large salad can check off your veggie requirements for the day in one fell swoop.īut not all salad greens are created equal. In the quest to follow daily dietary recommendations and eat the right amount of vegetables, salad is your friend. Still worried about your food?įor further details about the romaine lettuce recall and outbreak, visit the USDA website at salad greens to your dietary needs and taste preferences. "The bacteria is not that easy to wash away, so although it's usually recommended to wash greens, it won't necessarily help if the lettuce has already come in contact with animal feces that carries the bacteria, which is how the foods get contaminated in the first place," explained Fischer. You should also wash your hands often and triple wash your greens. That means ensuring counters, knives and cutting boards are free from any residue from uncooked meats. No matter what greens you buy, say Justice and Fischer, take precautions. Just make sure romaine lettuce is not included. Often these packages include a mix of spinach, kale, chard, collards, chicory, mesclun greens, radicchio, and mustard greens. Mixed greens: Fisher is a fan of the boxes of organic mixed greens, which are usually pre-washed for additional safety.Arugula: This, according to Fischer, has a little more of a "kick" flavor-wise, and with it's small dark leaves gives a boost of nutrients.Iceberg lettuce: While not as nutritious as romaine, it has a similar texture to romaine if you're looking to add crunch to a sandwich or for an alternative for a Caesar salad, said Julie Fischer, an integrative nutrition health coach and founder of Irvington-based Healthy on Hudson.Justice is a fan of switching up your greens so you consume a variety of different nutrients. A good rule of thumb: the darker the leafy green the more nutritious it is. "Kale, also a cruciferous vegetable, is rich in A, C, K and fiber, plus contains powerful antioxidants which have several health benefits." ![]() Bok choy is also rich in fiber," she said. "Spinach is packed with nutrients such as Vitamin K, Vitamin A, Vitamin C, and iron while bok choy, technically a cruciferous vegetable, like cabbage and broccoli, contains anti-inflammatory properties and is also rich in nutrients such as Vitamin A, C, K, and Beta Carotene. ![]()
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