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Session 5

Session 5: Nutrition Homework Review: Before going into the featured food discussion, ask for attendees to share their “replacements” for unhealthy foods.

Featured Food: Creative Salad Healthy salads don’t have to be boring! When choosing or making a salad, be mindful of the ingredients list. Salads that have a creamy dressing, lots of cheese, or are topped with fried meats can quickly make this an unhealthy option. The health benefits of leafy greens are well-known. These greens (e.g., kale and spinach) are considered some of the healthiest foods you can eat, as they include fiber, vitamins, and minerals that may help curb some health conditions, like heart disease and diabetes. By adding in a variety of chopped vegetables, you’ll get even more nutrition, color, and texture to your salad. Consider adding some chopped carrots, green and red peppers, banana peppers, red onions, and cucumbers for a healthy and colorful salad. While it is important to steer clear of fried options on your salad, you should still add some protein! Add on some hard-boiled eggs, tofu, water-packed chunk-light tuna, baked chicken, or some lean grilled steak to get healthy protein. Additionally, while you don’t want a salad that has more cheese than greens, you can still add some cheese to your salad! Consider keeping the amount at 2 tablespoons. If you don’t want cheese, add some of your healthy snacks to the mix – like seeds, nuts, or dried fruits! Tip: If you have problems with joint inflammation, dark green vegetables like leafy greens can act as an anti-inflammatory food! Additionally, antioxidant-rich vegetables can help. How to make: Preparing your salad can be as simple as you want! 1. Leafy Green Base. While buying pre-packaged, chopped, and washed greens are more expensive, purchasing the full head of lettuce or bundle of greens requires a little more effort to prepare. If you want to make a quick and easy salad, consider purchasing the pre-packed bags or containers. 2. Chopped vegetables. Check out your local farmer’s market or grocery store to find inseason vegetables. Purchasing vegetables that are in-season will make it easier and potentially cheaper. You can find listings of in-season vegetables online. However, you can also consider purchasing frozen vegetables which can be found at a lower cost year round. Just make sure you purchase low- or no-sodium options and avoid frozen vegetables that include sauces. 3. Protein. If you are going to have your salad as a main meal, consider adding some protein to it to keep you fuller longer. This includes baking or grilling lean meats or opening up a can of chunk-light tuna in water. 4. Add-ons. Be mindful of the type of dressing you choose. You can still have a creamy dressing, but in moderation. Look on the label for high fat and sugar content and try to steer clear of those dressings. Your most healthy options include oil and vinegar based dressings, like balsamic vinaigrette or a zesty Italian dressing. You can also whisk some Dijon mustard into oil and vinegar based dressing to add a creamy consistency.

Session 5; Page 93

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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