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For clients trying to lose weight, I encourage including leafy greens at every meal. Their fiber content makes them quite filling, so they are a great guard against overeating other more energy dense foods. That’s one reason why I recommend starting dinner with a non-crème based soup (such as leek soup) or a fresh green salad. You won’t be tempted by the bread basket, and you also won’t be starving when the main course arrives. One study out of Penn State showed that starting dinner with a salad may reduce overall calorie intake by 12%. Another study showed that people who started lunch with vegetable soup ended up eating about 20 percent less than those who did not take the soup.
Since all of these nutrient packed greens have their own special combination of vitamins, minerals and phytochemicals, I like to mix it up for maximum nutritional benefit. Try stocking up on the below and use as a base for your salad creations.
INGREDIENTS:
- Romaine Lettuce
- Spinach
- Frissee Lettuce
- Arugula
- Fennel
DIRECTIONS:
Chop all up into strips and then toss together.
Note: Since lettuce contains a high water content, it absorbs many of the pesticides applied to it. Therefore, you may consider it worth the cost to invest in organic varieties. If not, make sure to rinse thoroughly before using.