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March 23, 2016

Color Your Plate with Salad for National Nutrition Month

It’s National Nutrition Month! The dietitians and dietary staff at SLRMC, along with the Academy of Nutrition and Dietetics are all about promoting health and nutrition.

Color Your Plate with Salad

Pack more nutrition into your day with a colorful main dish or side salad. Keep basic ingredients on hand for a quick addition to any meal. Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations. Or, let them choose individual items with salad dressing as a dip.

Mix and match ingredients by choosing one or more foods from each column below. Consider flavor, texture and color. Add a light salad dressing and enjoy.

Start with Leafy Greens

  • Arugula
  • Boston or Bibb Lettuce
  • Escarole
  • Green or Red Leaf Lettuce
  • Iceberg Lettuce
  • Mixed Greens
  • Napa Cabbage
  • Radicchio
  • Romaine
  • Spinach

Select from Vegetables, Fruits and Beans (chopped, diced, shredded, sliced or whole)


  • Artichoke Hearts
  • Bean Sprouts
  • Beets
  • Bell Pepper
  • Bok Choy
  • Broccoli or Cauliflower
  • Carrots
  • Celery
  • Corn
  • Cucumbers
  • Onion (Red or Sweet)
  • Peas
  • Radishes
  • Sugar Snap Peas
  • Tomatoes
  • Water Chestnuts
  • Zucchini


  • Dried Cranberries or Cherries
  • Apple
  • Blueberries
  • Grapes
  • Mandarin Oranges
  • Melon
  • Pear
  • Raisins
  • Strawberries


  • Black Beans
  • Chickpeas
  • Edamame (Soybeans)
  • Kidney or Red Beans
  • Navy or White Beans

Sprinkle on Extras


  • Blue Cheese
  • Cheddar
  • Feta
  • Mozzarella
  • Parmesan


  • Almonds
  • Cashews
  • Peanuts
  • Pecans
  • Walnuts


  • Avocado
  • Bacon Bits
  • Chow Mein Noodles
  • Croutons
  • Olives
  • Sunflower Seeds

For a main dish salad, protein is an excellent addition, like: beef, chicken, ham hard-cooked egg, salmon, shrimp, tofu, tuna or turkey.

We’re so lucky to have such a wonderful dietary staff and dietitians who work so hard to keep us healthy each and every day.

Health tips authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.