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Belly up to the bar

Vegetarian Times, May, 2005

Next time you reach for those salad tongs, choose foods that are best for your body. Here's a reminder of nutritional winners and losers:

WINNERS

Mesclun salad greens Two cups of these mixed baby greens can provide 100 percent of your Recommended Dietary Allowance (RDA) for vitamin A and 50 percent of your C

Broccoli A half cup provides all of the RDA for vitamins A and C

Cauliflower Loaded with vitamin C and rich in folate

Cherry tomatoes A cup contains half the RDA of vitamin C

Chickpeas High in soluble fiber, protein and potassium

Grated carrots Loaded with beta-carotene, an antioxidant that may prevent cancer

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Sunflower seeds An outstanding source of vitamin E plus good amounts of folate, other B vitamins and some minerals, including copper, magnesium and selenium

Raw white mushrooms Good source of selenium, potassium, copper, niacin and riboflavin

LOSERS

Iceberg lettuce Practically devoid of nutrients

Celery Almost identical to iceberg lettuce, celery is also incredibly low in nutrients

Chinese noodles and croutons High in fat and sodium,

Deli-style salads Potato, pasta and coleslaw salads are often drowning in high-fat mayonnaise or oil

Green olives High in salt--five olives have 468 mg of sodium--and high in calories from fat

Marinated artichoke hearts Although raw artichokes are a good source of magnesium, folate and vitamin C, marinated artichoke hearts are often soaked in artery-clogging oil

Radishes Offer next to no nutrients

Shredded cheese High in fat, sodium and calories

Source: Healthy Dining Chicago newsletter, June/July 2004, Vol. 2, Issue 4

Belly up to the bar

Vegetarian Times, May, 2005

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