Glorious Greens

Your chosen leafy greens do more than just lay a foundation for your
remaining mix-ins. In fact, leafy greens pack a powerful punch of nutrients all
on their own. Although each type of leafy green offers different health benefits,
they're all low in calories and packed with fiber -- which means you'll fill your
belly with fewer calories. Fiber also improves the health of your digestive
system. Dark green lettuce, kale and spinach are packed with vitamins A, C, E
and K, while bok choy and mustard greens also provide many of the B
vitamins. This combination of vitamins supports the immune system, protects
bones and keeps the cardiovascular system healthy. Unfortunately, light-
colored leafy greens like iceberg lettuce don't provide much nutrition -- but
they'll still fill you up for fewer calories.
Nutritious Add-Ins
Most veggies have just 25 calories per 1/2-cup serving and are packed with
vitamins and minerals. Since a veggie's color often indicates its health
benefits, aim for a rainbow of colors atop your salad. Green veggies, like
broccoli and asparagus, promote eye health and may protect against cancer.
The antioxidant lycopene, which reduces the risk of heart disease, is found in
red vegetables like tomatoes, radishes and bell peppers. Get a healthy dose
of immune-boosting vitamin C with yellow vegetables like squash and yellow
peppers. Sweet potatoes, carrots and other orange veggies provide beta
carotene, which benefits the immune system, eyesight and skin. For a
sweeter salad topping, choose blueberries; they're packed with anti-
inflammatory and anti-cancer compounds. Purple veggies like eggplant and
purple onion fight the effects of aging. White veggies like jicama, mushrooms,
onion and cauliflower can protect against cancer and heart disease.
Muscle-Building Proteins
If your salad is the main course for your meal, don't forget the protein. Protein
provides amino acids, the building blocks for your body's bones, muscles and
cartilage. It's also vital for the synthesis of enzymes and hormones. Skinless
chicken or turkey breast, chunk light tuna or salmon are excellent choices. If
you're a vegetarian, stick with beans, legumes or egg whites to add a punch of
protein.
Healthy Fats
A little bit of healthy fat helps your body absorb the nutrients in your salad. Of
course, that doesn't mean you should soak your salad with creamy, fat-laden
dressings. Instead, choose a drizzle of olive oil and a handful of olives,
sunflower seeds, almonds or walnuts. For a creamier dressing, mash an
avocado with a bit of olive oil. In addition to helping you absorb the veggies'
nutrients, healthy fats also provide vitamin E and selenium, help lower blood
pressure and reduce the risk of cardiovascular disease.

Nutritional Value of Salads

KRISTEEN CHERNEY

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Salads can be packed full of valuable nutrients, depending on the variety of
vegetables you put in them. Also, the amount of calories in your salad can
vary widely because of the type of cheese, dressing, nuts and protein you
may add onto it.
 (Image: mikafotostok/iStock/Getty Images)

Benefits
A study of 17,500 people, conducted by Louisiana State University and UCLA,
revealed that regular salad eaters have higher nutrient levels in their
bloodstreams than non-salad eaters, according to sciencedaily.com.
Nutrients
Sciencedaily.com reports that the 17,500 study participants had high levels of
vitamin C, folic acid, alpha and beta carotene, lycopene and vitamin E, thanks
to the raw vegetables in salads.
Ingredients
The more raw vegetables your salad has, the more nutrients you will gain.
Also, green leafy vegetables, such as spinach, have more vitamins and fiber
than iceberg lettuce.
Fat
A typical salad can instantly become less nutritious if you add a fatty dressing.
For example, spicypickle.com states that a typical ranch dressing contains 11
grams of fat. Instead, opt for a low-fat dressing or vinaigrette. Fat in salads
can also be attributed to nuts and cheeses.
Calories
Salad can be a calorie-conscious lunch choice. According to spicypickle.com,
a small Caesar salad contains 140 calories, a small tuna salad contains 130
calories, a small Greek salad has 110 calories and a small spinach salad
contains 220 calories. These figures do not include the dressing.