Explore the World of Salads - From Classic to Creative.

Explore the world of salads!
From classic to creative,
salads fit every occasion.

Salads are a great way to add Nutrition and Color to your day. Choose the right ingredients and keep them handy to create a healthy meal.

Salads can easily become unhealthy if you are not careful with the toppings. Be mindful about what you add and the portions. Measure more caloric items, such as cheese, nuts, and salad dressing.

Your options are endless. Load your plate up with colorful vegetables. Raw vegetables are great and add a pleasant crunch. To add variety, choose some cooked vegetables, such as grilled, roasted, or streamed.

   

List of Ingredients to Create Endless Salad Possibilities

Start with Leafy Greens (1 1/2 – 2 cups)

·        Arugula

·        Beet Greens

·        Bok choy

·        Boston lettuce

·        Collard Greens

·        Endive

·        Escarole

·        Green leaf lettuce

·        Red leaf lettuce

·        Iceberg lettuce

·        Kale

·        Microgreens

·        Mixed greens

·        Napa cabbage

·        Radicchio

·        Romaine lettuce

·        Spinach

·        Swiss Chard

·        Turnip Greens

·        Watercress

Add Vegetables (Fresh, Canned or Cooked)

Vegetables (2 tablespoons)

·        Avocado

·        Asparagus, chopped

·        Artichoke hearts

·        Bean sprouts

·        Beets

·        Bell Pepper

·        Broccoli florets

·        Carrots, shredded

·        Celery, chopped

·        Corn

·        Cucumber slices

·        Green beans

·        Mushroom slices

·        Onion

·        Peas, boiled

·        1 Roasted Red Pepper, julienned

·        Radishes, slices

·        Squash, sliced or diced

·        Tomato slices

Add Meat, Meat Alternatives and/or Dairy for a Main Dish Salad

·        1 boiled Egg, sliced

·        2-3 oz Chicken: Grilled, Blackened, Curry

·        2-3 oz Turkey: Grilled, Blackened, Curry

·        2-3 oz Salmon: Grilled, Blackened, Curry

·        2-3 oz Shrimp: Grilled, Blackened, Curry

·        2 tablespoons crumbled Blue cheese

·        ¼ cup Cottage cheese

·        2 teaspoons crumbled Feta cheese

·        1 oz fresh Mozzarella cheese, sliced

·        2 tablespoons Parmesan cheese

·        2-3 oz Sardines in water

·        2-3 oz Tuna, canned in water

·        ½ cup Tofu

·        2-3 oz Tempeh

Add Beans and/or Grains

Beans (1 tablespoon)

·        Black beans

·        Cannellini beans

·        Chickpeas

·        Kidney beans

·        Lentils

·        Pinto Beans

Grains (1/4 cup)

·        Couscous

·        Barley

·        Bulgur

·        Farro

·        Quinoa

·        Wild rice

Nuts and Seeds (1 tablespoon)

·        Almonds, raw

·        Cashews, raw

·        Pecans, raw

·        Walnuts

·        Poppy seeds

·        Pumpkin seeds

·        Sesame seeds

·        Sunflower seeds

Fruits (optional)

·        1/2 Apple, sliced

·        1/3 cup Blueberries

·        Cranberries, 1 Tablespoon

·        2-3 Dates or Figs

·        10 Grapes

·        6 Mandarin wedges

·        1/2 Pear, sliced

·        1/3 cup Pineapple, slices or diced

·        2 Tablespoons Raisins or Dried Cranberries·        2-3 Strawberries, sliced

Other (optional)

·        1 Anchovy

·        5 Olives, Black, Green or Kalamata

·        2 Tablespoons Whole Grain Croutons

The Finale and Salad Dressing

·        Dash of fresh Oregano, Parsley or Coriander

·        Choose from a variety of Spices and Herbs

·        2 Tablespoons Homemade Salad Dressing:
       Use Olive Oil, Vinegar, Citrus Juice, Salsa,
       Low-fat Yogurt and/or Mustard

A salad can be delicious, healthy, and inexpensive.

Resources
1. Fat-free vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

2. The Types of Salad Everyone Needs to Know About, Allrecipes. 
3. How to Mason Jar Salads, The Country Chic Cottage

MyPlate - Make at least Half of your Grains Whole Grains

MyPlate - Grain Food Group

Grains of Goodness: Exploring the World of Whole Grains

What foods are in the Grains Group?

Important Nutrients from the Grain Group

Recipe: Quinoa Breakfast Bowl. This savory one-dish whole-grain meal is crowned with a soft-boiled egg. #CookingLight

10 Tips to Help You Eat More Whole Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains, and refined grains. Whole grains contain the entire grain kernel — the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

Make simple switches
To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

Whole grains can be healthy snacks
Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

Save some time
Cook extra brown rice or whole-wheat pasta when you have time. Refrigerate half to heat and serve later in the week as a quick side dish.

Mix it up with whole grains
Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.

Try whole-wheat versions
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.

Bake up some whole-grain goodness
Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in your favorite pancake or waffle recipes. To limit saturated fat and added sugars, top with fruit instead of butter and syrup.

Be a good role model for children
Set a good example for children by serving and eating whole grains every day with meals or as snacks.

Check the label for fiber
Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.

Know what to look for on the ingredients list
Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” or “whole rye.”

Be a smart shopper
The color of food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

September Food, Nutrition, and Health Events

Current News, Resources and Events in Nutrition, Food, Health, Environment, Safety, and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is updated daily and includes weekly and daily events. To view the entire Newsletter online click here.

September Health, Nutrition, and Food Events

 

September Events, Celebrations and Resources Weekly and Daily Events can be found in the Wellness Newsletter.

 Hunger Action Month

National Childhood Obesity Awareness Month

     National Food Safety Education Month

September Food Events and Celebrations

Fruit and Veggies - More Matters Month

     Better Breakfast Month 

America on the Move
Go Wild During California Wild Rice Month
Great American Low-Cholesterol,
Low-Fat Pizza Bake Month
Family Meal Month
National Biscuit Month
National Chicken Month

National Cholesterol Education Month
National Coupon Month
National Ethnic Foods Month
National Honey Month
National Mushroom Month
National Organic Harvest Month
National Papaya Month
National Potato Month
National Prime Beef Month
National Rice Month
Whole Grains Month
National Yoga Month
Healthy Aging Month
Mold Awareness Month
Sports and Home Eye Health & Safety Month
Backpack Safety America Month
Attention Deficit Hyperactivity Disorder Month
Baby Safety Month
Childhood Cancer Awareness Month
Gynecology Cancer Awareness Month
National Recovery Month
National Atrial Fibrillation Awareness Month
National DNA, Genomics, & Stem Cell Education Month
National Menopause Awareness Month
National Ovarian Cancer Awareness Month
National Prostate Cancer Awareness Month
National Sickle Cell Awareness Month
National Skin Care Awareness Month
Newborn Screening Awareness Month
Leukemia and Lymphoma Awareness Month
National Preparedness Month
Be Kind to Editors and Writers Month
International Update Your Resume Month
Responsible Dog Ownership Month


 

Sneak Preview: March is National Nutrition Month “Savor the Flavor of Eating Right”

March is National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics (Academy). The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The March 2016 theme for National Nutrition Month® is “Savor the Flavor of Eating Right.” This year marks the 43rd anniversary of National Nutrition Month®.Registered Dietitian Nutritionist Day, also celebrated in March, increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives. This year, Registered Dietitian Nutritionist Day will take place March 9.

The theme for 2016 is "Savor the Flavor of Eating Right," which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. How, when, why and where we eat are just as important as what we eat. Develop a mindful eating pattern that includes nutritious and flavorful foods — that's the best way to savor the flavor of eating right!

Resources
Visit the Academy’s website to view a library of recipes designed to help you "Savor the Flavor of Eating Right.”

As part of this public education campaign, the Academy’s National Nutrition Month website includes a variety of helpful tips, games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition based on the "Savor the Flavor of Eating Right" theme.

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The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy at www.eatright.org.

Sneak Preview March is National Nutrition Month Get Your Plate in Shape

March is National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics (Academy). The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The March 2012 theme for National Nutrition Month® is "Get Your Plate in Shape."

The theme explores the health benefits associated with eating foods from all the food groups and staying active. During the month of March, we will explore the food groups and their benefits. 

Our Host this year is Mary MyPlate.
She puts it all together.

Her support cast includes ..... 

and Some Surprise Friends

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
http://www.wheelchair-connection.com/
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Lance Li
Michelle Canazaro

September 2011 Wellness News

Current News, Resources and Events in Nutrition, Food, Health, Environment, Safety and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is up-dated daily and includes weekly and daily events. To view the entire Newsletter online click here or subscribe to Wellness News by adding your email address to the link on the left.

 
 

September 2011 Events, Celebrations and Resources Weekly and Daily Events can be found in the Wellness Newsletter. Hunger Action Month National Childhood Obesity Awareness Month National Food Safety Education   Fruit and Veggies - More Matters America on the Move Better Breakfast Month Go Wild for California Wild Rice National Biscuit Month National Chicken Month National Ethnic Foods Month National Honey Month National Mushroom Month National Organic Harvest Month National Papaya Month National Potato Month National Prime Beef Month National Rice Month Whole Grains Month National Coupon Month National Yoga Month Healthy Aging Month 9/24-9/27 ADA FNCE (San Diego, California) National Cholesterol Education Hug a Texas Chef Month Mold Awareness Month Baby Safety Month National Alcohol and Drug Addiction Recovery Month National Atrial Fibrillation Awareness Month Childhood Injury Prevention Month National Menopause Awareness Childhood Cancer Awareness Gynecology Cancer Awareness National Ovarian Cancer Awareness Prostate Cancer Awareness Month National Sickle Cell Awareness Newborn Screening Awareness World Leukemia and Lymphoma Awareness Month National Preparedness Month College Savings Month Library Card Sign up Month International Update Your Resume International Women's Friendship