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Leafy Lowdown

salad

salad2

Believe it or not, there are hundreds of types of greens. With the dining halls providing so many different options, it can be difficult deciding which one is the right choice for you. All the greens listed below are readily available at the salad bar and can easily be incorporated into almost any meal.  Looking for a simple summary of what’s what? Lettuce fill you in.

 iceburgIceberg: This commonly consumed lettuce is light green in color with a crisp texture. While Iceberg is relatively low in nutritional value due to its high water content, adding it to your diet may help you feel fuller longer as it adds to your daily fluid intake. Swap in a serving: If your recipe calls for a tortilla wrap, try using whole iceberg leaves instead. They make a great low calorie substitute.

spinach

Spinach: Did you know that one     cup of cooked spinach has more potassium than one medium sized banana? Darker colored types of leaves, like spinach, tend to pack in the most vitamins and minerals. Sautee in a serving: Bring some spinach up to the pasta bar with you and ask the chef to mix it in with your dish.

arugula

Arugula: Arugula, sometimes called salad rocket, is high in Vitamins A, K, and folic acid. It is also known for its unique peppery flavor. Sprinkle on a Serving: Try topping your pizza with a few pieces of Arugula next time to give it some freshness and added spice.

romaine

Romaine: Romaine lettuce can be identified by its elongated shaped leaves. It is an excellent source of Vitamin A and has only 15 calories per one cup serving. Romaine lettuce is commonly known for its use in Caesar salads. Sneak in a Serving: Next time you’re making a sandwich, try adding in a few pieces of romaine for a healthy crunch.

Craving something with a crunch? Try a leafy lunch!  

Author: Lindsay Yoakam                                       Reviewed By: Professor Tangel M.S., R.D.  Department of Nutritional Sciences References: Types of Leafy Greens-Center for Food Safty. Available at: www.ugacfs.org/producesafty/Pages/steps/leafygreentypes.html. Accessed on: October 17, 2013
National Nutrient Database for Standard Reference. Available at: http://ndb.nal.usda.gov Accessed on: October 21, 2013
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