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Smart Salad Choices: Choose darker salads to build a vitamin- and fiber-packed foundation by delivering more than half of your daily vitamin A and all of your vitamin K, plus some folate and vitamin C).
Poor Choices: Lighter greens tend to offer less nutrition. Iceberg lettuce, for instance, delivers only about 7% of the A you need, some K, and not much else.
Good Choices: 1 tablespoon of walnuts or sunflower seeds will provide good-for-your-heart fats that help your body absorb the nutrients in all those veggies. If you craving cheese, add. 1 tablespoon of Parmesan/
Cheddar Cubes -- you will quickly eat more than you need
Croutons & Crunchy Asian Noodles-- they may look harmless but at 100 calories per 1/4 cup, they're usually high in calories and refined carbohydrates, sodium and trans fats.
Smart Choices: Mix your own simple vinaigrette with heart-healthy olive oil, vinegar, mustard and a grating of pepper.
Poor Choices: Skip ready-made salad dressings. Even the low-fat or fat-free versions are usually loaded with salt, sugar, and unhealthy additives.
Bright Veggies: Colorful vegetables, such as broccoli, carrots, cherry tomatoes, green and red bell peppers, beets, provide us with more fiber, minerals, vitamins, and disease-fighting antioxidants than their paler companions, like celery and cucumbers.
Choose lean proteins: Chickpeas and kidney beans are great sources of fat-free protein (6 grams each). Sliced hard-boiled eggs are another smart choice, just limit the yolk to limit the fat.
Poor Choices: Avoid ready-made chicken, tuna or crab salads as they are usually made with high-fat mayo. Three-bean salads are typically is afloat in oil and full-fat cottage cheese, as it is high in artery-clogging saturated fat.
Smart Choices: Mix healthy fruits, such as melons, apple, berries, pineapple, kiwi -- and top with 1 to 2 tablespoons of chopped walnuts or sunflower seeds for a sprinkling of good fats and crunchy flavor. Adding of low- or non-fat yogurt or cottage cheese will add some good-for-you protein.
Poor Choices: Syrupy canned peaches, apricots, pears, etc. They have far more calories and fewer nutrients than fresh fruit.
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