Even though darker greens typically have more nutrition, iceberg is a great carrier for nutrition-packed vegetables like tomatoes, green peppers, and carrots. Look for heads of lettuce that have crisp leaves without brown or mushy spots, or bags of fresh-cut lettuce that feel cold to the touch and look fresh and crisp. Fresh-cut lettuce blends offer convenience with the same nutritional value. A one-cup serving of lettuce supplies fewer than 10 calories. Mix and match different types of lettuce for a delicious combination of flavors, textures and nutrition.
Salads can be so much more than just lettuce.
Make a well-balanced lunch or dinner salad by topping lettuce and other greens with an assortment of cut vegetables and fruit and by adding protein in the form of tuna, chicken, beans, or cheese. Give your salad an international flavor by adding just a few ingredients. Try some of the recipes in our recipe section .