Comparing salad greens: 2 cups raw

Better Nutrition, June, 2004

SERVING SUGGESTIONS

One of the most important things to learn in making healthful salads is to not drown crisp, fresh greens in a sea of high-fat dressing. Instead, try some of these simple salad dressings that have little to no fat:

* Use a Bloody Mary mixture and add a touch of olive oil to smooth out the flavors.

* Make a Thai-style salad dressing of soy sauce, lime juice and enough brown sugar to offset the acid of the lime juice.

* Combine apple juice concentrate with mustard.

* Stir chopped fresh basil, garlic and black pepper into fat-free yogurt.

{1.6 Million Number of men in the United States currently living with prostate cancer.

SOURCE: US Department of Health and Human Services}

COMPARING SALAD GREEN 2 CUPS RAW

                               BETA-CAROTENE   VITAMIN C
                    CALORIES            (mg)        (mg)

Arugula                   10             0.6           6
Chicory                   83             8.6          86
Dandelion greens          50             9.2          39
Escarole                  17             1.2           6
Looseleaf lettuce         20             1.3          20
Mache                     24             4.8          43
Radicchio                 18               0           6
Romaine lettuce           16             1.7          27
Spinach                   13             2.4          17
Watercress                 8             1.9          29

                    FOLATE   CALCIUM   IRON
                     (mcg)      (mg)   (mg)

Arugula                 39        64    0.6
Chicory                396       360    3.2
Dandelion greens        30       206    3.4
Escarole               142        52    0.8
Looseleaf lettuce       56        76    1.6
Mache                   15        43    2.4
Radicchio               48        15    0.5
Romaine lettuce        152        40    1.2
Spinach                116        59    1.6
Watercress               6        82    0.1

Chart and story adapted from Wellness Foods A to Z (Rebus).