Spinach
Packs a Healthy Punch

What doesn’t spinach offer? The health benefits of this dark green, leafy vegetable make it a powerhouse food choice. Spinach is loaded with nutrients such as Vitamins C and K, and folate. Folate has been linked with lowering the risk of birth defects and possibly heart disease.

Spinach is low in calories, so eat as much as you want. For dark leafy greens, MyPyramid recommends at least three 1/2-cup cooked servings, or three 1-cup raw servings each week.* Other Super Star dark green leafy choices include kale, Swiss chard, bok choy, and collards.

Include dark leafy greens every week:

• Mix up your lettuce! Add a bag of baby spinach to your tossed salad at dinner or lunch
• Create a Greek omelet with spinach, tomatoes, chopped black olives and low-fat feta cheese
• Enjoy a side-dish of steamed or microwaved spinach; add a touch of zero trans fat margarine and sprinkle some nutmeg on top
• Enjoy baby spinach on your favorite sandwich or wrap at lunch

* Based on a 2,000 calorie diet