- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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March 30, 2011
Savvy salad ideas for spring
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Spring has officially arrived. In celebration of the change in season and lighter days, how about lightening up your fare? Soon farm-fresh spring greens will be everywhere, so now is the time to sharpen your salad savvy.
Don't settle for the same old greens topped with a blob of dressing. I offer the following salad ideas to inspire you to build a better salad. The amounts listed will help you limit portion sizes and control calories.
- Leafy greens. Choose 2 cups or more of any of the following: arugula, bok choy, cabbage, chard, endive, escarole, greens (collard, mustard, turnip), kale, lettuce (bibb, green or red leaf, iceberg, romaine), mesclun, radicchio, spinach or watercress.
- Vegetables and fruits. Choose two or more of the following for a total of 2 cups: artichoke, asparagus, beets, broccoli, carrots, cauliflower, cucumber, green onions, jicama, pea pods, peppers, radishes, squash, apples, apricots, berries, citrus sections, grapes, mango, melon, peaches, pears, pineapple, pomegranate or watermelon.
- Protein. Choose 1/2 cup of the following: lentils, peas, tofu, tempeh or beans (soy, black, pinto, garbanzo, white or kidney). Or choose up to 2 ounces of lean beef, lamb, pork, poultry, tuna, salmon, trout, sardines, scallops, shrimp, clams or crab. Other options include 1 egg or 1 ounce of low-fat cheese such as cheddar, cottage, goat, feta or Swiss.
- Carbohydrates and whole grains. Choose 1/2 cup of one of the following whole grains: barley, bulgur, couscous, croutons, kasha, millet, quinoa, pasta, brown rice or wild rice. Or choose one serving (according to the label) of whole-grain crackers or baked chips.
- Herbs and spices. Choose as many as you desire of the following: basil, chives, cilantro, dill, fennel, lavender, lemon grass, mint, oregano, parsley, sorrel, tarragon, thyme, allspice, caraway seeds, cinnamon, clove, cardamom, ginger, horseradish, mustard, nutmeg, paprika or pepper (black, cayenne, chili, red or white).
- Extras. Choose one of the following: mayonnaise (1 tablespoon), salad dressing (2 tablespoons), sour cream (3 tablespoons), oil (1 teaspoon), avocado (1/4), nuts (about 6), olives (8), dried fruit (2 tablespoons) or salsa (1/4 cup). If you choose fat-free mayonnaise, salad dressing or sour cream, you can double the portion size.
Here are a couple of salad ideas to get you started:
- 2 cups romaine plus 1 cup orange sections plus 1 cup chopped celery plus 1/4 cup feta cheese plus 1 tablespoon chopped fresh mint plus 2 tablespoons of red wine vinaigrette. Add 5 whole-grain crackers on the side.
- 2 cups shredded cabbage plus 1 cup chopped green onions plus 1 cup chopped bell peppers plus 1/4 cup black beans plus 2 tablespoons grated cheddar cheese plus chili pepper plus chopped parsley plus 1/4 cup salsa. Add 1 ounce baked tortilla chips on the side or crumbled on top.
- 2 cups fresh spinach plus 1 cup chopped apples plus 1 cup chopped celery plus 2 ounces chicken plus 1/2 cup wild rice plus 1/4 teaspoon fresh thyme plus 2 tablespoons vinaigrette.
What are some of your savvy salad ideas?
- Jennifer
3 comments posted
April 8, 2011 8:04 p.m.
Romaine lettuce, grape tomatoes, low fat feta cheese, green apple, boiled breast of chicken, glazed almond slivers, dried cranberries red or sweet onion with Marzetti Simply Dressed all natural vinaigrette Pomegranat dressing made with extra virgin olive oil, The best could eat it every night.
- No name given
April 7, 2011 7:31 a.m.
I like the taste of beets and oranges together. I roast some beets, skin them and when cool cut the beets and put on top of mixed greens. I peel and cut the orange in sections, add it, some fresh ground pepper, a dash of olive oil, lime juice and a sprinkling of some crushed nuts. Delish!
- Barbara
March 30, 2011 1:57 p.m.
I love salads but sometimes get tired of all the cutting and chopping. Here is salad I make a lot: Any type of dark green lettuce - prepared mix or torn leaves Grape tomatoes Blue cheese crumbles Sprinkling of honey or toffee flavored Almond Accents Olive oil and balsamic vinegar to taste. (The Almond Accents mixed with the blue cheese make for a nice tasting contrast.)
- Elaine
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