SuperFood Salad: Best Ingredients [Infographic]

Superfood Salad:  Best Ingredients
Infographic from One Green Planet
There are salads and then there are superfood salads.

In a superfood salad, every ingredient is selected for its unique nutrient profile, taking into consideration things like macronutrients, micronutrients, caloric density and other important factors.  Together, the carefully selected ingredients that make up the superfood salad deliver a balanced dose of healthy protein and fats, complex carbohydrates, dietary fiber, and an array of vitamins, minerals and phytochemicals.

This infographic entitled "The Best Ingredients for a Superfood Salad" illustrates one example of a really great combination of fresh vegetables, fruits and herbs, raw nuts and spices, that make up a super nutritious salad.  Each of the ingredients is considered a superfood:

Black Pepper
Red Bell Pepper
Lemon Juice
Artichoke Hearts
Leafy Greens

For more information on creating a healthy superfood salad, nutrition and specific superfoods, visit One Green Planet - the creator of this infographic.

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Chia Seed Ounce Per Ounce Comparison [Infographic}

Chia Seed Ounce Per Ounce Comparison
Infographic from
In the health and wellness community, chia seeds are regarded as a superfood because it is a nutrient dense food that delivers a good amount of quality, plant-based protein, is very high in dietary fiber, is an excellent source of  healthy Omega-3 essential fatty acids, and is packed with other important vitamins, minerals, antioxidants and nutrients.

For those trying to lose weight, chia seeds are considered by many weight loss experts to be a perfect diet food because of their high dietary fiber and healthy fatty acid content - many experts now believe that consuming adequate amounts healthy fats, especially Omega-3, aids in weight loss.

Unlike flaxseeds, there is no need to grind chia seeds before eating them.  They are easy to incorporate into meals.  For example, they are a great way to add protein and essential fats to your morning green smoothie. They can be added to a variety of dishes including soups, stews, salads, rice, beans, and desserts.

This infographic entitled Chia Seed Ounce Per Ounce Comparison highlights some of key nutrients in chia seeds and how an ounce of chia seeds compares to an ounce of another food for that particular nutrient.  Its really nice to see that the author of this infographic chose comparison foods that are generally known to be rich in the particular nutrient being compared.  

Infographic source and for more information, visit


Benefits of Going Green [Infographic]

The Benefits of Going Green
Infographic from 30 Day Salad Swap
Leading nutritionists, dietitians and holistic health and wellness experts all tell us to eat more leafy greens.

Fresh, organic, leafy salad greens are packed with vitamins, minerals, phytochemicals (phytonutrients) and other micronutrients that are essential to good health.

Low in calories and an excellent source of dietary fiber, salad greens are thought to promote good digestive health and aid in weight loss, including belly fat.

Although all fresh leafy greens are considered healthy, some are better choices than others.

This fantastic infographic entitled "The Benefits of Going Green" illustrates 13 popular, readily available (in most supermarkets or farmer's markets) greens and lists their caloric and nutritional content per serving:

❤ Butter Lettuce
❤ Cabbage
❤ Chard
❤ Iceberg Lettuce
❤ Endive
❤ Kale
❤ Mustard Greens
❤ Radicchio
❤ Red / Green Leaf Lettuce
Romaine Lettuce
❤ Spinach
❤ Watercress

Infographic source and more information about the 30 days salad swap, visit Fresh Express 30 Day Salad Swap - The Benefits of Going Green

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