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| Not very rich in vitamins or even fiber, cucumbers are a throwaway salad ingredient, but you can keep them around for helping puffy eyes. For that satisfying crunch, add chopped raw zucchini. One cup has 35% of your vitamin C, 5% of your fiber and is a good source of vitamin B6 and omega-3s. (Credit: © Flickr/oakleyoriginals) |
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| Delicious but unnecessary, a half cup of croutons can add almost 100 calories to your healthy salad. Use slivered almonds or chopped walnuts as a salad topping instead. (Credit: © Flickr/Missy and the Universe) |
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| Greener types of lettuce like red leaf have more nutritional value, but to really get your vitamins’ worth, opt for raw spinach. You’ll get about 20% of your recommended folate plus vitamin C and potassium. (Credit: © Flickr/calliope) |
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| Great for taste, onions don’t do a whole lot for the body compared to other possible salad ingredients, but if you really like that taste, spring onions and scallions offer fewer calories and much more nutrient-wise, including vitamin C, vitamin A, vitamin K, folate and iron. (Credit: © Flickr/darwinbell) |
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| Sure, cheese can be a good source of protein, but to get that creamy texture and richness without the saturated fat and cholesterol, try sliced avocado. (Credit: © stockxchng/Photo by Dominic Morel) |
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| There’s nothing unhealthy about green beans but they’re no superfood. Trade a cup of green beans (44 calories) with a cup broccoli (20 calories), and you’ll get an ingredient that has fewer carbs, a lower glycemic index and good anti-inflammatory properties. Even peas are a better source of fiber and protein. (Credit: © Flickr/House of Sims) |
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| Very low in calories, sprouts are also low in most every type of nutrient. To spice up a green salad or a sandwich, try bean sprouts instead, which by and large have more fiber, vitamins and minerals (though more calories). (Credit: © stockxchng/knupett) |
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| Those yummy, crispy noodles are tempting but a mere half a cup is 130 calories and 5 grams of fat not to mention the lack of vitamins and minerals. For a savory topping try an ounce of toasted sesame seeds, low in cholesterol and high in calcium, iron and fiber.(though more calories). (Credit: © Flickr/oskay) |
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| Even fresh and grilled, corn contains a whole lotta nothing, and the canned kind can be very high in sodium. For the same sweetness, try beets, either canned or grated raw, for a good source of fiber and folic acid. Even dried cranberries or grape halves are good substitutes with vitamin C and anti-oxidants. (Credit: © Flickr/stevendepolo) |
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| Need we say more? Whether real bacon or those imitation-bacon bits, the sodium and fat content are enough to throw off the scale. You can get salty crunchiness from a handful of pumpkin seeds, high in minerals like zinc, or sunflower seeds, which are a good source of folic acid. (Credit: © stockxchng/spara) |
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