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The Makings of a Healthy Salad

By Brandi Goodman 

A salad makes a great option for lunch or dinner. With so many different ingredients to add and ways to make it, you can enjoy a salad every day for a month and never get tired of it. Salad Month arrives in May. Celebrate by choosing a salad daily and enjoy all the benefits the healthy food concoctions bring.

Start With a Cup of Spinach

Iceberg lettuce is commonly used for salads even though it doesn't offer much nutrition. Spinach is a better start to a salad. It provides lots of folate, protein, and vitamins. Romaine lettuce is another ideal choice if you don't have or like spinach. 

Add Broccoli

Not a lot of people think to add broccoli to their salad, but the vegetable has a lot to offer. Potassium, fiber, Vitamin A, Vitamin C, calcium, and lutein are just some of the nutritional offerings. Cut up a few spears or toss them in whole and enjoy.

Kick Up the Nutrition With Kidney Beans

Kidney beans are an excellent salad ingredient. They provide lots of fiber and plenty of antioxidants. If you're looking to aid your digestion, fight heart disease, and prevent cancer, then this should be your go-to ingredient. 

Make it Cheesy

Don't forget to add cheese to your salad. Fresh cheese that is lower in fat is best to use. Swiss is a solid option because it provides plenty of calcium and Vitamin D. Protein is present as well. Mozzarella and feta cheeses are good options as well. 

Cut Up Some Carrots

You'll often notice slices of carrots in salads. That is because this vegetable packs a lot of power. It has lots of Vitamin A that is beneficial to eye health and can even help to regulate the immune system. Beta-carotene is present as well which is why carrots do so well at fighting hypertension, weight gain, osteoporosis, and even cancer.

Turn Up the Nutrition With Tuna

Most people add turkey or chicken to their salads for that extra protein. Tuna is a great option as well. There's no trans fat in tuna and plenty of niacin. This makes for a heart-healthy ingredient that can stave off heart disease and diabetes. Make sure you're using a light tuna in water instead of oil. 

Enhance your salad with a few tips and enjoy a lunch or dinner packed with nutrition. Salad Month encourages eating salads often, as long as you're making healthy choices and not adding fattening dressings or unnecessary ingredients to the mix. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Evans, Ga.

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