Does Spinach Fit the Top 2018 Diets?

Recently the media has reported on the best diets for 2018. The USDA (U.S. Department of Agriculture) DASH Diet (Dietary Approaches to Stop Hypertension) ranked at the top of the list!
Does Spinach Fit the Top 2018 Diets? - News

Updated: September 9, 2018

Does Spinach Fit the Top 2018 Diets?

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One of the key parts to the DASH is the vegetable group. For a 2000 calorie diet, it recommends 4 or 5 servings of vegetables a day.

Why so much? Vegetables are rich sources of potassium, magnesium and fiber. All help to reduce blood pressure along with physical activity and consuming calories in balance with activity.

A serving size of vegetables is 1-cup raw leafy, 1/2-cup raw or cooked vegetable or 1/2-cup vegetable juice.

Spinach is one of those dark leafy green vegetables that is lower in calories-yet fills you up! Eat it raw in a salad or a cooked green. It is an excellent source of fiber, high in vitamins A and C, high in iron and folate and a good source of magnesium. You get all this good nutrition for just 10 calories a cup raw or 50 calories a cup cooked.

If spinach is not your favorite veggie, try it a different way. Add spinach leaves to a wrap or a stir-fry. Add it to omelets or make this easy Green Surprise Dip. Put the dip on top of whole grain crackers, tortillas or sliced cucumbers.

Source: Top 10 Ways to Enjoy Spinach from Fruits and Veggies--More Matters website; USDA 2015 Guidelines;
National Heart, Lung, and Blood Institute

Green Surprise Dip

  • 1 cup frozen spinach, drained
  • 1 cup plain low-fat yogurt
  • 1 cup garbanzo beans (canned, rinsed, drained)
  • 1/4 cup low-fat mayonnaise
  • 2 cloves garlic, chopped
  • 1/2 medium onion, chopped
  • 1 Tbsp lemon juice or to taste
  • 1/2 tsp salt or to taste

Optional: pinches of cumin, garlic powder, sugar, and/or dark mustard added to taste

  1. First, mash beans with potato masher or pastry blender.
  2. Add all other ingredients, blend. Or, puree all ingredients in a blender or food processor.
  3. For best flavor, refrigerate overnight.

Nutritional information: Calories 105, Fat 2.4g, Sodium 203mg, Fiber 4.2g

Source: What’s Cooking? USDA Mixing Bowl, submitted 1/2018

Authors

Expanded Food and Nutrition Education Program (EFNEP) PA Nutrition Education TRACKS (SNAP-Ed)

More by Mary Reistetter Ehret, M.S.,R.D.,L.D.N.