{"id":170,"date":"2013-06-12T10:13:22","date_gmt":"2013-06-12T16:13:22","guid":{"rendered":"http:\/\/uwyoextension.org\/uwnutrition\/?p=170"},"modified":"2024-09-03T09:46:04","modified_gmt":"2024-09-03T15:46:04","slug":"170","status":"publish","type":"newsletters","link":"https:\/\/uwyoextension.org\/uwnutrition\/newsletters\/170\/","title":{"rendered":"MyPlate Salad Strategy"},"content":{"rendered":"

It\u2019s fascinating how a salad can become a full-meal deal! Think of the Choose MyPlate icon:\u00a0half of the plate is fruits and veggies, one-quarter grains and one-quarter protein, plus one serving of dairy. How can a salad satisfy all of these requirements?<\/p>\n

It\u2019s fun to put a new twist on salads, leaving the stove off and the house cooler. Creating a colorful, delicious salad for dinner is more likely to tempt children than something boring.<\/p>\n

Dietary Guidelines<\/strong><\/p>\n

The 2020-2025 Dietary Guidelines for Americans<\/em> recommends a healthy adult eating pattern includes 2\u00bd cups of vegetables and 2 cups of fruits daily. To learn the right amounts for you, try the personalized MyPlate Plan at https:\/\/www.myplate.gov\/myplate-plan<\/a>. A salad puts us just that much closer to achieving that goal.\u00a0To make a salad that will appeal to even the pickiest eater:<\/p>\n

Select a Rainbow of Colors!<\/strong><\/p>\n

Choose spinach, Romaine, or another dark leafy green.\u00a0Dark leafy greens supply a tremendous amount of nutrients, including vitamin A, vitamin C, vitamin K, iron, calcium, fiber, and many others.\u00a0Add carrots, red bell pepper, tomatoes, blanched asparagus, beets, or other vegetables to add color, and you\u2019ll get additional nutrients critical for maintaining eyesight, bone health, and digestive health.<\/p>\n

Get Fruity!<\/strong><\/p>\n

Many restaurants are now shaking salads up by adding a variety of fruit to the mix, so why not make your own creation?\u00a0Add apples, citrus segments, grapes, strawberries, or blueberries to your plate of colorful vegetables. Like many vegetables, fruits contain antioxidants that can help protect against certain forms of cancer and reduce LDL or bad cholesterol levels.\u00a0Try to limit the amount of dried fruits you add to your salad, such as dried cranberries or blueberries, as these often have added sugars that can increase your calorie count.<\/p>\n

Go Nuts!<\/strong><\/p>\n

Walnuts are a great addition to any salad. These heart-healthy nuts contain the most omega-3 fatty acids of all the nuts.\u00a0Omega-3 fatty acids can improve cardiovascular health and improve cognitive function.\u00a0To add more flavor, toast the walnuts in a dry pan in the oven until you can just start to smell them.\u00a0Or add in some almonds, but remember to limit the amount you use. Almonds are a healthy nut, but are also high in calories.<\/p>\n

Beef It Up!<\/strong><\/p>\n

Protein takes longer to digest, so it keeps us full longer.\u00a0Protein is also needed for healthy muscles. Eggs, lean meat, cooked beans of any kind, nuts, and a little cheese are easy ways to add protein.<\/p>\n

Dress it Simply<\/strong><\/p>\n

There is a variety of light dressings and vinaigrettes to choose from. Vinegar-based dressings typically have less fat and calories than creamy dressings.\u00a0Oil and vinegar are healthy choices since the healthy fat from the oil helps your body absorb some of the vitamins from the salad. The amount of salad dressing should be limited.<\/p>\n