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Today's Health
If you're looking for tasty ways to get more essential nutrients, mix it up with healthy salads. One of the keys to building a better salad is to explore new or unfamiliar produce items. Including a variety of toppings and other nutritious additions can turn a salad into a meal while boosting your daily intake of fruits and vegetables.

Pile your plate with leafy green vegetables - dark greens pack the most nutrients. If possible, choose several types o greens. Adding other vegetables and fresh fruit provides the satisfaction of crunch, texture and flavor along with more nutrients and fiber. You need only a little protein in the mix. Choose lean or low-at protein sources. and don't forget he whole grains. Whole grains help you feel fuller longer. For added flavor, use as many herbs as you please.

As for those extras - salty items such as pickles and olives, and calories -pack nuts and dried fruits - be sparing. Perhaps skip the creamy dressings altogether and instead squeeze on some lemon juice or drizzle a little red wine vinegar or olive oil over your salad instead. Another option is a spritz-style vinaigrette dressing. Each spritz adds just a calorie or two.
Source: Mayo Clinic Health Letter (April 2011: p. 7).