Color your Plate with Salad:

For Your Health!

Build a Healthy SALAD

Salads are a great way to load up a meal with fresh

veggies!It is important to get a variety of vegetables in

the diet. Vegetables provide many nutrients

such as: -Potassium: help to

maintain healthy blood pressure

-Folate: helps the body form red blood cells

-Vitamin A: keeps eyes and skin healthy and

protects against infections-Vitamin C: helps heal cuts

and wounds and keeps teeth and gums healthy

-Fiber: helps lower cholesterol, improves

digestive function, and keeps you full for longer

…and many more! Plus, they are naturally

Blue/Purple: eggplantWhite: cauliflower, garlic,

lettuce, green onions, peas, spinach, zucchini

cabbage, cucumbers, kale,

peppers, rutabaga, squash, corn

Green: artichokes, asparagus, avocados, green

peppers, green beans, Brussels sprouts, green

peppersOrange/Yellow: carrots,

sweet potatoes, pumpkins, orange and yellow bell

Red: beets, red cabbage, radishes, tomatoes, red bell

All vegetables have different nutrients – go for a variety of different colors to give your body the perfect combination of nutrients!

Mix it up!

And…Reduce your risk for

heart disease, cancer, obesity, type

2 diabetes, and more!

Emily GerlachBenedictine University

Dietetic Intern/MS Student

March 2016

Salads don’t have to be boring…

THEME YOUR SALAD

Eat This, Not ThatEAT THIS

For protein: chicken, turkey, fish, tofu, egg, beans

For toppings: any fresh vegetable or fruit, nuts and seeds, low-fat

cheeseFor dressing: Oil and vinegar,

lite/low-fat vinaigrettes

For other salads: quinoa salad, veggie salad, Asian slaw, black

bean and corn salad, lentil salad,

MexicanShredded Lettuce, Black

Beans, Corn, Bell Peppers, Jalapeno, Pico de Gallo, Avocado, LF Shredded

Cheddar Jack

OrientalCabbage, Bean Sprouts, Snow Peas, Green Onion,

Celery, Mandarin Oranges, Slivered

Almonds, Tofu

ItalianMixed Greens, Tomatoes,

Red Onion, Asparagus, Roasted Garlic, Basil,

Parmesan or Mozzarella

GreekSpinach, Garbanzo Beans,

Artichoke Hearts, Sundried Tomatoes, Red Onion, Kalamata Olives,

Lemon, Feta Cheese

For other salads: pasta salad, potato salad, coleslaw

Thousand Island, creamy French dressing

full-fat cheeseFor dressing: ranch dressing,

honey mustard dressing,

For toppings: croutons, tortilla strips, Chinese noodles, olives,

For protein: fried meats, salami, pepperoni, red meats

NOT THAT

fresh fruit salad