What place does salad have in your home? If you have decided to adopt a balanced diet, it is very likely that it is often on the table. But which variety to choose? Logically, it is advisable to go for a dark green salad, such as kale or kale. In general, darker leafy green vegetables do indeed contain more nutrients than their light leafy counterparts.
But for dietitian-nutritionist Lauren Manaker, the choice is made: she opts for iceberg lettuce.
What is iceberg lettuce?
Iceberg lettuce is a globe-shaped lettuce distinguished by its tight leaves and pale green color. Less nutritious than kale or spinach, for example, iceberg lettuce remains refreshing and goes well with many dishes.
Nutrition-wise, a portion of iceberg lettuce provides:
- 8 calories;
- 2g total carbohydrates;
- 0.7 g of dietary fiber;
- 0.5 g of protein;
- 0 fat;
- 80 mg of potassium;
- 286 IU of vitamin A;
- 14 mcg of vitamin K.
And while iceberg lettuce isn’t known as a powerhouse of nutrients, it provides fiber, antioxidants, immune-supporting vitamin A, and vitamin K for strong bones, all in a low-calorie, fat-free package.
Other benefits delivered by an expert
But why only choose iceberg lettuce? The nutritionist explains her wise choice in the magazine
Eating Well. According to her, it is its texture that makes it an asset. “As far as I’m concerned, lettuce is all about crunch and taste. Of course, I could probably get better value with a darker head of romaine or a bunch of spinach. However, when I really enjoy the taste and texture of something, I’m much more likely to eat it regularly.” By particularly appreciating the texture of a food, it is therefore the assurance of eating it regularly.
“It’s also a fantastic base for other nutrient-dense ingredients like chickpeas, grilled chicken and artichoke hearts…or even a burger. It makes it easy to prepare a nutrient-dense meal.”
Plus, its mild flavor makes it the perfect partner for a variety of toppings, allowing you to enjoy a range of tastes and textures. And there are countless ways to use it. “This versatility helps keep my meals balanced, nutritious and exciting,” she reveals. Finding the vegetable or salad that can accompany all your dishes is perhaps the secret to balance.
“Since most of us don’t eat the recommended servings of vegetables per day, I consider adding any vegetable to my plate a win,” she concludes.