by Ann E. Smith

Created on: July 12, 2008   Last Updated: August 14, 2008

Just because it's green and in the produce aisle, then it's good for you, right? While that may be the case most of the time, iceberg lettuce does not exactly fit the bill. It is composed of 90% water (http://www.foodreference.com), and contains very little nutrional value - far less than leafy vegetables like spinach or collard greens.

Iceberg lettuce does contain small amounts of folic acid and Vitamin A. Folic acid is essential for the proper production of new cells in the human body. Vitamin A is required for proper vision and healthy skin. It also is known to reduce your risk of cancer and heart disease, and it impacts various other important functions in your body.

Given that iceberg lettuce is not nutrient rich, then why eat it? If you like its crisp freshness, then you can use it as a base for a healthy salad that is full of vegetables. Or, you can opt for lettuce instead of floury bread as the bookends for a turkey sandwich.

In essence, you are using the iceberg as a vehicle to deliver other nutrients through how you are serving it, and still enjoying the feeling that you are eating something that is fresh and healthy. Here are some options for how to add nutritional value while eating your iceberg.

MIX IT UP

Mix your iceberg lettuce with lots of fresh veggies to make a colorful and healthy salad. Because iceberg lettuce is very mild in taste but crispy to eat, it serves as a great neutral base for lots of vegetables. Top it with fresh carrots, sliced red peppers, tomatoes, yellow squash and cucumbers, and you will have a wonderful nutrient-dense meal.

WRAP IT

As mentioned above, you can use lettuce as a substitute for bread, greatly lowering your intake of carbohydrates. For example, top a large leaf of iceberg with thinly sliced lean turkey and light Swiss cheese and a dollop of spicy brown mustard, and then place another leaf of lettuce on top. It's a sandwich free of guilt for those who count carbs.

SWEETEN IT

Another way to add nutritional value to your iceberg is to top it with a slice of fresh pineapple and a dab of low fat mayonnaise. This pineapple salad will delight your dinner guests with its simplicity but pure goodness. You can also use lettuce as a garnish with slices of orange or other fruits.

Iceberg lettuce popular, dependable and versatile. Be creative with your iceberg, and you can find lots of ways to enjoy it and enhance its nutritional value.

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