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SENSIBLE CHOICES FOR GOOD NUTRITION

Vegetables can play an important role in your daily diet. They can be good sources of essential vitamins and minerals, are low in fat and high in dietary fiber. To get many of the vital nutrients that your body needs, the USDA MyPyramid recommends eating 2 to 3 cups of vegetables each day. Unfortunately, the Centers for Disease Control and Prevention report that over 70% of Americans are not getting their recommended daily servings of vegetables and fewer than 1 in 10 Americans meet their calorie-specific MyPyramid fruit or vegetable recommendations.[1,2,3]

The good news? Eating is a simple and satisfying way to boost your veggie intake! Read on to find out how you can make sensible (and tasty!) choices to get the most out of your meals.

Get More From Your Salad. 7 WAYS TO INCORPORATE INTO YOUR DAY Sensible Choices For Good Nutrition

Check out the ideas below for creative and tasty ways to help you integrate more salads into your daily diet.

Weekdays can get hectic. Find time on Sunday to stock up on your favorite salad ingredients. Chop and then store them in airtight containers in your refrigerator. This will not only encourage you to reach for a sensible snack when you’re short on time, but it also makes creating delicious salads a snap!

Visit your local farmers’ market or produce aisle for a variety of your favorite salad ingredients. Select vegetables that are not traditionally found in salads, like raw zucchini, raw baby broccoli, green beans, and peas. Experiment with different combinations to create your favorite original salad recipe.

Make your next taco night do double duty. Use leftover lettuce, tomatoes, peppers, onions, low fat , beans, and to create a festive taco salad the next day. Toss ingredients with a splash of lime juice for a little extra zest. Olé!

Try different salad dressing flavors with different vegetables and salad ingredients to find your favorite combinations. Not only can salad dressings add great taste, but oils like those in Wish-Bone® dressings also help the body better absorb vitamins A and E from salad.*

Looking for a convenient way to eat salad on the go? Put it in a pita pocket and turn it into a ! Keep some whole grain pita pockets on hand so you can use any leftover dinner salad for a yummy lunch the next day.

Soup or salad? Have soup AND salad! Forgo your main course for a hearty helping of your favorite soup, paired with a veggie-packed salad. This is not only a satisfying and delicious lunch or light dinner, but may help you get your recommended servings of vegetables for the day.

During your next takeout night, trade your second helping of pizza for a tasty side salad. To add even more vegetables to your meal order, have a slice with veggie toppings.

*Versus salad without dressing. Wish-Bone® dressings contain up to 180 calories, 18g fat, 3g saturated fat, and 340mg sodium per serving. The actual increase in absorption will vary depending on the amount and type of dressing used and the type of salad. Absorption benefits apply to salad dressings containing 2g fat or greater and to those Wish-Bone® dressings that have the claim on pack.

1) United States Department of Agriculture. MyPyramid.gov: Steps to a Healthier You. http://mypyramid.gov

2) CDC Division of Media Relations. Majority of Americans not Meeting Recommendations for Fruit and Vegetable Consumption [Press release]. 2009, September 29. Last accessed 1/15/10. http://www.cdc.gov/media/pressrel/2009/r090929.htm

3) Kimmons J, Gillespie C, Seymour J, Serdula M, Blanck HM. Fruit and Vegetable Intake Among Adolescents and Adults in the United States: Percentage Meeting Individualized Recommendations. Medscape J Med. 2009; 11:26

Get More From Your Salad.

Sponsored by Wish-Bone® Sensible Choices For Good Nutrition

Tropical Chicken & Fruit Salad Serves: 4 Prep Time: 25 minutes

1 head Boston or butter lettuce, torn into bite-size pieces 1 bunch watercress, stems removed 1-½ lbs. boneless, skinless chicken breast halves, grilled and thinly sliced 1 mango, julienned (1/8 x 1/8 x 3-inch strips) ½ cup fresh blueberries and/or raspberries 2 pieces hearts of palm, julienned (1/8 x 1/8 x 3-inch strips) (about 1/3 cup) ¼ cup broccoli sprouts or alfalfa sprouts 2 green onions, chopped ½ cup Wish-Bone® Italian Dressing or Wish-Bone Light® Italian Dressing

Arrange lettuce and watercress on serving platter, then top with remaining ingredients. Just before serving, drizzle with Wish-Bone® Italian Dressing.

Nutrition Information per serving: Calories 330, Calories from Fat 90, Saturated Fat 2g, Trans Fat 0g, Total Fat 10g, Cholesterol 100mg, Sodium 510mg, Total Carbohydrate 18g, 14g, Dietary Fiber 3g, Protein 41g, Vitamin A 50%, Vitamin C 60%, Calcium 8%, Iron 15%

Get More From Your Salad.

Sponsored by Wish-Bone® Sensible Choices For Good Nutrition

Southern Pork & Black-Eyed Peas Ranch Salad Serves: 4 Prep Time: 20 minutes Cook Time: 15 minutes

1 lb. pork tenderloin ¾ tsp. ground black pepper, divided ¼ tsp. powder ¼ tsp. onion powder ¼ tsp. dried parsley leaves, crushed 1 large head broccoli, blanched and chopped 2 cups frozen black-eyed peas, cooked according to package directions without ¼ cup finely chopped red onion ½ cup Wish-Bone® , divided Juice of 1 lime 4 cups spring salad mix

Season pork with ½ teaspoon black pepper, garlic powder, onion powder, and parsley. Grill or broil until pork is done; thinly slice. Meanwhile, toss warm broccoli, black-eyed peas, red onion, ¼ cup Wish-Bone® Ranch Dressing, lime juice and remaining ¼ teaspoon black pepper. Arrange salad mix on platter. Top with broccoli mixture, then pork. Just before serving, drizzle with remaining ¼ cup dressing.

Nutrition Information per serving: Calories 350, Calories from Fat 60, Saturated Fat 2g, Trans Fat 0g, Total Fat 7g, Cholesterol 75mg, Sodium 400mg, Total Carbohydrate 39g, Sugars 9g, Dietary Fiber 11g, Protein 35g, Vitamin A 60%, Vitamin C 180%, Calcium 10%, Iron 25%

Get More From Your Salad.

Sponsored by Wish-Bone® Sensible Choices For Good Nutrition

Balsamic Steak Salad with Roasted Brussels Sprouts & Beets Serves: 4 Prep Time: 15 minutes Marinate Time: 3 hours Cook Time: 30 minutes

½ cup Wish-Bone® Balsamic Dressing, divided 1 lb. boneless sirloin steak 2 cloves garlic, finely chopped 1 large beet, peeled, cut in half, and thinly sliced 1 cup Brussels sprouts, trimmed and quartered 1 large leek, washed and sliced into thin rounds 1 head Boston lettuce, torn into bite-size pieces

Pour ¼ cup Wish-Bone® Balsamic Vinaigrette Dressing over steak and 1 clove garlic in large resealable plastic bag; turn to coat. Close bag and marinate in refrigerator up to 3 hours. Preheat oven to 400°F. Line baking sheet with aluminum foil. Combine 2 tablespoons dressing, beets, Brussels sprouts, leek, and remaining garlic in baking pan. Roast 30 minutes or until beets are tender. Meanwhile, grill or broil steak, turning once, 15 minutes or until steak is desired doneness; slice thinly. Arrange lettuce on serving platter, then top with roasted vegetables and sliced steak. Just before serving, drizzle with remaining 2 tablespoons dressing.

Nutrition Information per serving: Calories 250, Calories from Fat 90, Saturated Fat 2.5g, Trans Fat 0g, Total Fat 10g, Cholesterol 60mg, Sodium 380mg, Total Carbohydrate 12g, Sugars 6g, Dietary Fiber 2g, Protein 28g, Vitamin A 40%, Vitamin C 40%, Calcium 6%, Iron 25%

Get More From Your Salad.

Sponsored by Wish-Bone®