DOCSLIB.ORG

Salad Greens to Nutrition Facts Serving Size: 1 Cup Green Leaf Find out Which Ones Your Child Likes

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Salad Greens to Nutrition Facts Serving Size: 1 Cup Green Leaf Find out Which Ones Your Child Likes Healthy Serving Ideas • Try different kinds of salad greens to Nutrition Facts Serving Size: 1 cup green leaf find out which ones your child likes. lettuce, shredded (36g) • Add salad greens like romaine, green Calories 5 Calories from Fat 0 leaf, and red leaf lettuce to sandwiches. % Daily Value • Ask your children to create their own Total Fat 0g 0% salads. Let them pick out the vegetables Saturated Fat 0g 0% and toppings they want to use. Trans Fat 0g • Add color to salads with carrot strips, Cholesterol 0mg 0% shredded purple cabbage, or even fruit Sodium 10mg 0% (e.g., oranges, apples, raisins). Total Carbohydrate 1g 0% • Use or make lowfat salad dressings. Dietary Fiber 1g 2% Ask the produce manager at your local Sugars 0g store for recipe tips. Protein 0g Vitamin A 53% Calcium 1% Vitamin C 11% Iron 2% The Harvest of the Month featured CACTUS SALAD vegetable is Makes 4 servings. 1½ cups per serving. Prep time: 15 minutes How Much Do I Need? salad greens • One cup of salad greens is about two Ingredients: cupped handfuls. 4 cups shredded green cabbage • One cup of salad greens (butterhead, 2 fresh cactus leaves (about 1 cup), green leaf, red leaf, romaine, iceberg) cleaned and finely chopped is an excellent source* of vitamin K. 4 thin slices white onion • Most varieties of salad greens are also 4 radishes, thinly sliced a good source* of vitamin A and folate. 1 large tomato, chopped • Vitamin K helps stop cuts and scrapes 1 serrano chili, seeds removed and from bleeding too much. It also works finely chopped with calcium to help build strong bones. 2 tablespoons cider vinegar The amount of fruits and vegetables that ROMAINE 1 teaspoon oil is right for you depends on your age, 1 teaspoon sugar gender, and physical activity level. Add 1. In medium bowl, mix cabbage, a variety of colorful fruits and vegetables cactus, onion, radishes, tomato, and to your plate at every meal – red, chili. Place on 4 separate plates. yellow/orange, blue/purple, green, and Health and Learning Success 2. In small bowl, stir together vinegar, white/tan/brown. This will help you reach Go Hand-in-Hand oil, and sugar. Drizzle over each your daily goals. Students who eat healthy and get regular salad. Serve immediately. *Excellent sources provide at least 20% Daily Value (DV). Good sources provide 10-19% DV. physical activity often do better in the Nutrition information per serving: classroom. Enjoy California’s bounty Calories 48, Carbohydrate 9 g, Dietary Fiber 3 g, Recommended Daily of fruits and vegetables and outdoor Protein 2 g, Total Fat 1 g, Saturated Fat 0 g, Amount of Fruits and Vegetables* Trans Fat 0 g, Cholesterol 0 mg, Sodium 20 mg activities. With Harvest of the Month, Kids, Teens and Adults, Adapted from: Healthy Latino Recipes Made With Love, Ages 5-12 Ages 13 and up your family can explore, taste, and learn Network for a Healthy California, 2008. how to eat more fruits and vegetables Males 2½ - 5 cups 4½ - 6½ cups per day per day and be physically active every day. Let’s Get Physical! Females 2½ - 5 cups 3½ - 5 cups • You are a role model. It is important per day per day Produce Tips that your child sees you being active. *If you are active, eat the higher number of cups per day. • Look for dark green leaves. Choose Visit www.mypyramid.gov to learn more. • Go for a morning or evening jog. Have lettuce heads that are tight and firm. your child ride next to you on a bike. • Wrap salad greens in slightly damp • Play one of your favorite outdoor Did You Know? paper towels. Place in a plastic bag with childhood games with your family. Dark lettuce leaves have more nutrients holes for air. Store in the refrigerator for than lighter-colored leaves. up to one week. For more ideas, visit: • Rinse lettuce with cold water. Gently pat www.letsmove.gov dry leaves before using. For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. © California Department of Public Health 2011..
Load more

Recommended publications
  • The Comparison of Constant and Dynamic Red and Blue Light Irradiation Effects on Red and Green Leaf Lettuce
    agronomy Article The Comparison of Constant and Dynamic Red and Blue Light Irradiation Effects on Red and Green Leaf Lettuce Akvile˙ Viršile˙ * , Jurga Miliauskiene,˙ Perttu Juhani Haimi, Kristina Laužike˙ and Giedre˙ Samuoliene˙ Lithuanian Research Centre for Agriculture and Forestry, Institute of Horticulture, Kaunas str. 30, 54333 Babtai, Lithuania; [email protected] (J.M.); [email protected] (P.J.H.); [email protected] (K.L.); [email protected] (G.S.) * Correspondence: [email protected] Received: 29 October 2020; Accepted: 13 November 2020; Published: 17 November 2020 Abstract: In this study, we sought to evaluate and compare the effects of constant and dynamic lighting on red and green leaf lettuce (Lactuca sativa L. Red Cos and Lobjoits Green cos) cultivated in a controlled environment. Plants were illuminated with the combination of red 662 and 638 nm, blue 452 nm, and far-red 737 nm at 16 h photoperiod and constant daily light integral (DLI) of each component. Five constant or dynamic lighting treatments were performed: (BR) constant flux of both B452 and R662; (B*R) constant flux of R662, but the DLI of B452 condensed in 8 h in the middle of photoperiod doubling the PPFD of blue light; (BR*) constant flux of B452, but the DLI of R662 light condensed in the middle of photoperiod; (BdynR) constant flux of R662, but the flux of B452 varies in the sinusoidal profile during 16 h photoperiod, imitating diurnal increase and decrease in lighting intensity; and (BRdyn) constant flux of B452, but the flux of R662 varies in sinusoidal profile.
    [Show full text]
  • Nutritional Analysis Using XRF Technique And
    Plant Archives Volume 21, No 1, 2021 pp. 816-820 e-ISSN:2581-6063 (online), ISSN:0972-5210 Plant Archives Journal home page: www.plantarchives.org DOI Url: https://doi.org/10.51470/PLANTARCHIVES.2021.v21.no1.108 NUTRITIONAL ANALYSIS USING XRF TECHNIQUE AND CHLOROPHYLL ESTIMATION OF TWO VARIETIES OF LETTUCE Kadambini Parida and Sagarika Parida* School of Applied Science, Centurion University of Technology and Management, Odisha, India *E-mail: [email protected] (Date of Receiving-19-11-2020; Date of Acceptance-22-02-2021) Lettuce has been designated as “queen of salad plants” in the leafy vegetables plant groups. Two varieties of lettuce (Lactuca sativa Linn.) were taken in this study to estimate their chlorophyll and mineral contents. Lettuce can be cooked or eaten fresh as a salad. The nutritional status varies with the varieties and generally it is rich in vitamin K and A. Pigments like chlorophyll a, chlorophyll b, total chlorophyll and carotenoid were estimated by the help of spectrophotometer. It was found that in L. sativa red leaf varieties, higher amount of chl a, chl b and total chlorophyll with a value of 23.920mg/ml, 43. 207 and 67.126 mg/ml respectively than green leaf with 21.795, 39.759 and 61.552 mg/ml respectively. Carotenoid content was maximum of 260.41 mg/ ABSTRACT ml in green leaf lettuce variety than in red with 246.01 mg/ml. Among all the mineral elements, high amount of potassium was estimated in red varieties with 1.685%, while green varieties had 0.917% of potassium.
    [Show full text]
  • RED LEAF LETTUCE Leaf Lettuce, Including Red Leaf Lettuce, Is a Major Leafy Green in Yuma County
    RED LEAF LETTUCE Leaf lettuce, including red leaf lettuce, is a major leafy green in Yuma County. In 2007, there was over 10,000 acres of leaf lettuce grown in the region with a value of over $1 million. Native to the Mediterranean and the Mideast, lettuces are plants of great history. We know that they were cultivated in the royal gardens of the Persian kings as long ago as 2,500 years. Lettuce got its name from its milky sap--and, by association, was supposed to benefit lactating mothers who needed rich milk to feed their babies. Then, according to George Lang, in his Compendium of Culi- nary Nonsense and Trivia, "the ancient Greeks served lettuce soup at the end of a meal be- cause it was supposed to be sleep-inducing. Of the 4 distinct types of lettuce, the most popular in the U.S. is the iceberg or crisp-head vari- ety. However, remember that the greener the leaves, the higher the vitamin A and C content. Cos or Romaine is a tall, narrow type, with almost furled leaves. Butter-head lettuce is a delicate lettuce which is currently used in “lettuce wrap” recipes. The 4th type is leaf lettuce, with slightly scalloped, curly leaves. By far the most popular use of red lettuce is in salads, and a tip to remember is that for success- ful salads, the lettuce must be dry. If the salad is tossed while still wet, the dressing cannot adhere to the leaves, and the result is a soggy, wet mess, with all the dressing at the bottom of the bowl, a sight familiar to some of us.
    [Show full text]
  • Lactuca Sativa L., Asteraceae) Cultivars in Response to Sulfur Nutrition
    pharmaceutics Article Comparative Metabolite Profile, Biological Activity and Overall Quality of Three Lettuce (Lactuca sativa L., Asteraceae) Cultivars in Response to Sulfur Nutrition Muna Ali Abdalla 1,* , Fengjie Li 2 , Arlette Wenzel-Storjohann 2, Saad Sulieman 1, Deniz Tasdemir 2,3 and Karl H. Mühling 1,* 1 Institute of Plant Nutrition and Soil Science, Kiel University, Hermann-Rodewald-Str. 2, 24118 Kiel, Germany; [email protected] 2 GEOMAR Centre for Marine Biotechnology (GEOMAR-Biotech), Research Unit Marine Natural Products Chemistry, GEOMAR Helmholtz Centre for Ocean Research Kiel, Am Kiel-Kanal 44, 24106 Kiel, Germany; fl[email protected] (F.L.); [email protected] (A.W.-S.); [email protected] (D.T.) 3 Faculty of Mathematics and Natural Sciences, Kiel University, Christian-Albrechts-Platz 4, 24118 Kiel, Germany * Correspondence: [email protected] (M.A.A.); [email protected] (K.H.M.); Tel.: +49-431-880-6471 (M.A.A.); +49-431-880-3189 (K.H.M.) Citation: Abdalla, M.A.; Li, F.; Abstract: The main objective of the present study was to assess the effects of sulfur (S) nutrition Wenzel-Storjohann, A.; Sulieman, S.; on plant growth, overall quality, secondary metabolites, and antibacterial and radical scavenging Tasdemir, D.; Mühling, K.H. activities of hydroponically grown lettuce cultivars. Three lettuce cultivars, namely, Pazmanea RZ Comparative Metabolite Profile, (green butterhead, V1), Hawking RZ (green multi-leaf lettuce, V2), and Barlach RZ (red multi-leaf, Biological Activity and Overall V3) were subjected to two S-treatments in the form of magnesium sulfate (+S) or magnesium chloride Quality of Three Lettuce (Lactuca (−S).
    [Show full text]
  • Vegetarian Meal Planning
    vegetarian Meal Planning A Guide for Healthy Eating Contents What is a vegetarian diet? 1 DEFINITIONS HEALTH BENEFITS OF VEGETARIAN EATING Nutrition guidelines for vegetarians 2 LACTO-VEGETARIAN or LACTO-OVO VEGETARIAN OVO-VEGETARIAN VEGAN (TOTAL VEGETARIAN) NUTRITIONAL NEEDS: Considerations for vegetarians Food sources of important nutrients 5 Protein 6 Iron 8 Calcium 9 Vitamin D 10 Zinc 11 Vitamin B-12 12 Food Groups: A Daily Guide 13 Resources for Vegetarian Meal Planning 16 What is a vegetarian diet? A vegetarian diet is based on plant foods and contains no meat, poultry, or seafood. Some vegetarians include eggs and dairy products in their diets, while others do not. Whether you are switching to a vegetarian diet or simply want to eat meatless meals more often, vegetarian eating opens up a whole new world of foods and flavors – with benefits to your health, too. Use this booklet to guide you through the ins and outs of vegetarian eating. You’ll find nutritional recommendations for different types of vegetarian diets. There’s also a list of resources to help you further explore this way of eating. DEFINITIONS • Lacto-vegetarians eat dairy products (like milk, cheese, and yogurt) but avoid eggs, meat, seafood, and poultry. • Ovo-vegetarians eat eggs but avoid dairy products, meat, seafood, and poultry. • Lacto-ovo vegetarians eat dairy products and eggs, but not meat, seafood or poultry. • Vegans (or total vegetarians) avoid eating all animal products. HEALTH BENEFITS OF VEGETARIAN EATING A healthful and nutritionally sound vegetarian diet is easy to achieve with a bit of education and planning.
    [Show full text]
  • Salad Nutrients
    THE EUROPEAN UNION SUPPORTS CAMPAIGN FINANCED WITH CAMPAIGNS THAT PROMOTE A AID FROM THE EUROPEAN UNION HEALTHY LIFESTYLE Salad nutrients 1 IT’S IN THE COLOUR Salad leaves are nutrient rich. The green chlorophyll in the plants’ leaves absorbs sunlight. It uses the sun’s energy to make carbohydrates from carbon dioxide and water. This process, known as photosynthesis, is the basis for the life processes of all plants. Plants are a primary source of food for animals and humans so photosynthesis is a source of life. Many of the health benefits that leafy salads provide come from unique plant compounds known as phytochemicals (also called phytonutrients). These are chemical compounds that are considered to be beneficial to human health. For example Romaine/Cos and spinach contain lutein, while watercress and rocket contain glucosinolates. Salad leaves are classified as vegetables and one cereal/dessert bowl full, or 80g of salad leaves, counts as one portion of your ‘5 a day’. We are encouraged to ‘eat a rainbow’ of fruit and vegetables for variety and to ensure we get all the nutrients we need to stay healthy. Salad leaves are ideal, ranging in colour from red through to dark green. Generally the darker or more coloured a leaf, the more phytonutrients it may contain. 2 LOW FAT, LOW CALORIE Energy density is the amount of energy or calories in a particular weight of food (kcal per gram). Foods with a lower energy density provide fewer calories per gram than foods with a higher energy density. For the same amount of calories, a person can consume a larger portion of a food lower in energy density than a food higher in energy density.
    [Show full text]
  • Red Leaf Lettuce
    HARVEST OF THE MONTH RED LEAF LETTUCE BENEFITS FEBRUARY Red leaf lettuce is low in sodium and calories, Red leaf lettuce has a mild, crispy texture and generally healthier to eat than green lettuce, providing a lot of vitamin A, vitamin K and potassium. and is often used in salads. Its color is Talking to Students about Vitamin A either red or reddish-purple. This vegetable Vitamin A has many functions, the most notable comes in several varieties, including New being its role in maintaining good vision. Red Fire lettuce, Red Sails lettuce, Redina lettuce, Galactic lettuce and Benito lettuce. SELECTION • When selecting red leaf lettuce for meal preparation, choose a head that has vibrant STORAGE colors, no black or brown spots, and healthy- looking leaves. • Store lettuce ideally as close to 32 °F as possible with a relative humidity of 98-100% and some air circulation. Lettuce stored at refrigeration temperatures closer to 41 °F and below has an PREPARATION approximate shelf life of 5 days. • Chop off the red leaf lettuce stalk’s flat end • Store, hold and serve lettuce at 41 °F degrees or below at all and throw the end away. Remove and discard times. Do not allow direct contact with ice at any time during the outer two leaves and any damaged or storing, handling or serving. wilted leaves. Just prior to serving, wash lettuce • Do not freeze lettuce. Do not store lettuce in dry storage areas. under cold running water. Do not immerse or allow to soak in water. Place clean leaves • Store lettuce in air tight containers for maximum shelf life.
    [Show full text]
  • Lettuce, Green Or Red Leaf
    a company ® Lettuce, Green or Red Leaf • Usage: Good for salads and on sandwiches. • Loosely bunched curly leaves with crisp texture. • Red leaf lettuce is characterized by green leaves with Purchasing Specifications red-tinged edges. Availability: • Troubleshooting: Russet spotting Year round on leaves: Leaf lettuce is sensi- tive to ethylene; exposure to the Growing Regions: gas may cause russet (brown) spotting of the leaves or loss of USA green color. To prevent russet spotting, keep lettuce away from Receiving Information: ethylene-producing fruits and • Good quality leaf lettuce should ripening rooms. be fresh, crisp, and well-colored. • Wilting: Wilting may occur if Avoid lettuce that appears wilted lettuce is stored in an area with or shows signs of spotting or low humidity. For best quality, decay. Avoid leaf lettuce with maintain humidity level. yellow leaves or with leaves Nutrition Facts showing cracked ribs. • Deterioration: Storing leaf let- tuce at high temperatures may Serving Size: 1 cup Storage/Handling: promote repaid deterioration. Rough handling of the product Amount Per Serving • Ethylene Producer: No may also promote deterioration Calories 8 Fat Calories • Ethylene Sensitive: Yes of bruised leaves. Always handle with care. % Daily Value* • Water Sprinkle: OK Total Fat 0g • Dried translucent leaves: This is • Odor Producer: No Sat Fat 0g 0% an indication of freeze damage. • Ripens After Harvest: No Trans Fat Cholesterol 0 mg 0% • Mist: OK Sodium 7mg 0% Total Carbohydrates 1g 1% Dietary Fiber 1g 3% Sugars 1g Protein 1g 1% Potassium 103mg 2% Vitamin A 18% Vitamin C 8% Calcium 2% Iron 2% *Percent Daily Values are based on a Prepared for customer use only.
    [Show full text]
  • Health Benefits and Safe Handling of Salad Greens
    Salad Greens: Health Benefits and Safe Handling Fact Sheet No. 9.373 Food and Nutrition Series|Health by M. Bunning and P. Kendall* Benefits of Leafy planted in traditional rows, containers, or Quick Facts Salad Greens even as accents in flower gardens. • Lettuce, spinach, and other Leafy green vegetables are nutrient rich salad greens are an important because leaves contain the light-catching, Types of Lettuce part of a healthful diet energy-converting machinery of plants. Many types of lettuce are available in because they can be year- Salad greens contain Vitamin A, Vitamin the grocery store and may be purchased by C, beta-carotene, calcium, folate, fiber, round sources of vitamin A, the head or as prepackaged salad greens. vitamin C, and other nutrients. and phytonutrients (see Table 1). Leafy Different types have slightly different flavors. vegetables are a good choice for a healthful Some have a mild flavor and crisp texture; • Red and dark green leafy diet because they do not contain cholesterol others have a slightly bitter or tangy flavor vegetables are generally and are naturally low in calories and sodium. that adds a nice bite to mixed salads. Salad higher in antioxidants, Vitamin Many of the health benefits that leafy greens greens are popular world-wide so many of B6, and other nutrients than provide come from phytonutrients, unique the different types have become known by a lighter colored greens. compounds that provide protection for variety of names. Information about different plants. These compounds are becoming types of lettuce and salad greens is listed in • It is important to store recognized as part of a nutritious diet that Table 2.
    [Show full text]
  • Metabolic Reprogramming in Leaf Lettuce Grown Under Different Light Quality and Intensity Conditions Using Narrow-Band Leds
    www.nature.com/scientificreports OPEN Metabolic Reprogramming in Leaf Lettuce Grown Under Diferent Light Quality and Intensity Received: 18 January 2018 Accepted: 25 April 2018 Conditions Using Narrow-Band Published: xx xx xxxx LEDs Kazuyoshi Kitazaki1,6, Atsushi Fukushima 2, Ryo Nakabayashi2, Yozo Okazaki2, Makoto Kobayashi2, Tetsuya Mori2, Tomoko Nishizawa2, Sebastian Reyes-Chin-Wo3, Richard W. Michelmore3, Kazuki Saito2,4, Kazuhiro Shoji1 & Miyako Kusano 2,5 Light-emitting diodes (LEDs) are an artifcial light source used in closed-type plant factories and provide a promising solution for a year-round supply of green leafy vegetables, such as lettuce (Lactuca sativa L.). Obtaining high-quality seedlings using controlled irradiation from LEDs is critical, as the seedling health afects the growth and yield of leaf lettuce after transplantation. Because key molecular pathways underlying plant responses to a specifc light quality and intensity remain poorly characterised, we used a multi-omics–based approach to evaluate the metabolic and transcriptional reprogramming of leaf lettuce seedlings grown under narrow-band LED lighting. Four types of monochromatic LEDs (one blue, two green and one red) and white fuorescent light (control) were used at low and high intensities (100 and 300 μmol·m−2·s−1, respectively). Multi-platform mass spectrometry-based metabolomics and RNA-Seq were used to determine changes in the metabolome and transcriptome of lettuce plants in response to diferent light qualities and intensities. Metabolic pathway analysis revealed distinct regulatory mechanisms involved in favonoid and phenylpropanoid biosynthetic pathways under blue and green wavelengths. Taken together, these data suggest that the energy transmitted by green light is efective in creating a balance between biomass production and the production of secondary metabolites involved in plant defence.
    [Show full text]
  • Some of the Possible Varieties
    RELKA Living Greens Some of the Possible Varieties Contents Lettuces ......................................................................................................................................................... 4 Red Leaf..................................................................................................................................................... 4 Endive ........................................................................................................................................................ 5 Romaine Lettuce ....................................................................................................................................... 6 Butter Head ............................................................................................................................................... 7 Specialty Greens............................................................................................................................................ 9 Arugula ...................................................................................................................................................... 9 Kale .......................................................................................................................................................... 10 Microgreens ............................................................................................................................................ 11 Swiss Chard ............................................................................................................................................
    [Show full text]
  • Cultivation Methods for Leafy Vegetables and Tomatoes with Low Potassium Content… 71
    DOI: 10.5772/intechopen.71306 Provisional chapter Chapter 5 Cultivation Methods for Leafy Vegetables and CultivationTomatoes with Methods Low Potassium for Leafy VegetablesContent for and Dialysis TomatoesPatients and with the Low Change Potassium of those Content Qualities for Dialysis Patients and the Change of those Qualities Ogawa Atsushi OgawaAdditional Atsushiinformation is available at the end of the chapter Additional information is available at the end of the chapter http://dx.doi.org/10.5772/intechopen.71306 Abstract It is recommended that kidney disease patients receiving dialysis have limited potas- sium intake including intake of vegetables with high potassium content. Dialysis patients cannot absorb other nutrients contained in vegetables. To solve these problems, methods of cultivating vegetables with low potassium contents as compared to normal vegetables were studied. In leafy vegetables, the potassium contents were reduced as much with 60–70% by the cultivation without potassium applications during the latter half of the growth period compared with the controls, with no change in plant growth. In tomato, the potassium content in the potassium-restricted group was also reduced to 50–89% of the control. There was no change in the fresh weight per fruit of the tomatoes; however, the total yield was reduced. In this chapter, we introduce the researches of the cultivation method for leafy vegetables and tomatoes with low potassium content while still maintaining normal plant growth. Furthermore, the changes of the contents in min- erals, ascorbic acid, and sugar in low potassium vegetables were reported. Keywords: ascorbic acid, dialysis patients, leafy vegetable, potassium, sodium, tomato, soil-less culture 1.
    [Show full text]