Add nutrients and flavor to your holiday meal with leafy greens.

There’s been a lot of talk about making cities, buildings and cards more “green.” But how about making your diet greener by enjoying a heaping helping of leafy green vegetables such as arugula, romaine lettuce, mesclun mix (or “spring mix”), spinach, kale, collard, turnip and mustard greens, watrecress, chard, broccoli rabe and Chinese broccoli. With so many options, it’s easy to make leafy greens a more prominent part of your plate — and there’s no better time to do so than the holiday season, when rich, sugary foods tend to dominate family meals, buffets and party menus.

green-vegetables

Green, leafy vegetables are a must-have this Thanksgiving since they give you a bigger ‘bang for your buck’: They are nutrient-dense but not energy-dense (higher in calories), so you get all the benefits of vitamins, minerals and fiber without all the calories.

How nutritious are they? For starters, they’re high in antioxidants such as vitamin A and vitamin C, and rich in vitamin K, potassium and iron. They also serve as a great source of fiber. These nutrients provide many benefits, such as boosting the immune system during those cold winter months and keeping the heart healthy. They may even work toward cancer prevention.

The natural fiber in leafy greens can help you feel satisfied longer because the nutrients remain in the stomach longer with the fiber. That satisfied feeling can also lead to decreased overall caloric consumption and, potentially, weight loss.