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Eat More Vegetables Challenge Day 14: Create a Power Salad by Including These Four Ingredients to Feel Full Longer

By Gretel H. Schueller, July 1, 2013 - 11:05am

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Who says a salad has to just be a side? Turn your salad into a meal by including these 4 key ingredients of a power salad, which will help you feel full longer.

1. Greens. Start with 1 to 2 cups of lettuce per serving. Combine different types to balance textures and flavors. Try tender, mild Boston lettuce with crisp romaine and bold escarole.

2. Vegetables. Add plenty of vegetables for crunch, flavor and color.

3. Protein. Add lean chicken, ham, turkey, fish or beans, which will help you feel full longer. Starches, such as potatoes, brown rice, whole-wheat croutons or whole-wheat pasta, add nutrients and staying power.

4. Dressing. Fats in the dressing make it easier for you to absorb fat-soluble nutrients like lycopene in tomatoes and lutein and zeaxanthin in yellow and green veggies, including corn and zucchini. Plus when you make your own vinaigrette you can opt for healthy olive or canola oil instead of soy oil or sunflower oil, which are found in most bottled dressings and are full of omega-6 fatty acids.

Recipe of the Day: Chicken & White Bean Salad
Healthy Power Salad Recipes
Satisfying Low-Calorie Dinner Salads
Make-Ahead Lunch Salads
500-Calorie Dinners: Salads
Download a FREE Top 10 Salad Recipe Cookbook!

For more tips and recipes, visit our Eat More Vegetables Challenge page.

TAGS: Gretel H. Schueller, Health Blog, Eat More Vegetables Challenge, Health, Nutrition

Gretel H. Schueller
Gretel H. Schueller is an award-winning journalist and book author. A graduate of New York University's Science, Health and Environmental Reporting Program, she’s put her master's in journalism to good use. While on assignment, she has eaten backyard weeds, harvested cactus buds in an Arizona desert and made goat cheese in Greece.

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