Boston Lettuce Diet Tips

Try a salad mix of the following for a minimal of calories: Boston lettuce, cherry tomatoes, sliced button mushrooms, shredded carrot and chopped bell pepper. Drizzle with 5 calorie balsamic vinegar.

One cup of raw, shredded Boston Lettuce contains about 7 calories.

Tips & Low Calorie Suggestions for Dieters Using Lettuce

When the average dieter starts formulating a plan for weight loss they more often than not reach for bunny foods: carrots, lettuce, celery, cucumbers and cabbage.

These five vegetables are hugely popular in their daily diet. The upside is that they contain so few calories that often times they are referred to as 'free foods'. The downside is that they can get boring very quickly.

While a carrot or a bed of lettuce may hit the spot every now and then, day-in and day-out the body starts to resent the taste and texture of the vegetables. Ironically, this is true with most foods. Even is Sally loves cheesecake and can eat her weight in cheesecake, if she were to be given nothing but cheesecake for days on end, at some point she would become resistant to it, the very sight of it repelling her.

One of the keys to a successful diet plan is to embrace all the Food Groups. Unfortunately, we do not have an official Dessert Group. But what we do have in front of us is a beautiful leaf of Boston Lettuce. We don't have to go totally raw to lose weight. We can take some of the lower calorie foods and change them into Diet Darlings for our weight loss plan. And lettuce fits the menu perfectly. Here are a few tasty low calorie recipes for lettuce and some healthy suggestions:

- Skip the taco corn shells and wrap your Mexican fillings in a leaf of lettuce. And it's a lot less messy to eat, too.

- Chinese food such as stir fry fits lovely into a lettuce wrap. Add some rice as the base, then top with the vegetable or lean-protein stir fry mixture. Add sauce if desired.

- Chop lettuce up finely, add a few chopped or cherry tomatoes, a few chickpeas and your favorite light or low calorie salad dressing. Mix thoroughly and transfer mixture to a kangaroo pocket. Whole grain will give you more nutritional value.

Nutrients & Calories in Boston Lettuce	Units	1 cup, shredded or chopped ------- 55g	1 head (5" round) ------- 163g	1 leaf large ------- 15g	1 leaf medium ------- 7.5g	1 leaf small ------- 5g
Water	g	52.60	155.88	14.34	7.17	4.78
Calories in Boston Lettuce	kcal	7	21	2	1	1
Energy	kJ	30	90	8	4	3
Protein	g	0.74	2.20	0.20	0.10	0.07
Total lipid (fat)	g	0.12	0.36	0.03	0.02	0.01
Ash	g	0.31	0.93	0.09	0.04	0.03
Carbohydrate, by difference	g	1.23	3.63	0.33	0.17	0.11
Fiber, total dietary	g	0.6	1.8	0.2	0.1	0.1
Sugars, total	g	0.52	1.53	0.14	0.07	0.05
Minerals
Calcium, Ca	mg	19	57	5	3	2
Iron, Fe	mg	0.68	2.02	0.19	0.09	0.06
Magnesium, Mg	mg	7	21	2	1	1
Phosphorus, P	mg	18	54	5	2	2
Potassium, K	mg	131	388	36	18	12
Sodium, Na	mg	3	8	1	0	0
Zinc, Zn	mg	0.11	0.33	0.03	0.01	0.01
Copper, Cu	mg	0.009	0.026	0.002	0.001	0.001
Manganese, Mn	mg	0.098	0.292	0.027	0.013	0.009
Selenium, Se	mcg	0.3	1.0	0.1	0.0	0.0
Vitamins in Boston Lettuce
Vitamin C, total ascorbic acid	mg	2.0	6.0	0.6	0.3	0.2
Thiamin	mg	0.031	0.093	0.009	0.004	0.003
Riboflavin	mg	0.034	0.101	0.009	0.005	0.003
Niacin	mg	0.196	0.582	0.054	0.027	0.018
Pantothenic acid	mg	0.083	0.244	0.022	0.011	0.007
Vitamin B-6	mg	0.045	0.134	0.012	0.006	0.004
Folate, total	mcg	40	119	11	5	4
Folic acid	mcg	0	0	0	0	0
Folate, food	mcg	40	119	11	5	4
Folate, DFE	mcg_DFE	40	119	11	5	4
Choline, total	mg	4.6	13.7	1.3	0.6	0.4
Vitamin A, RAE	mcg_RAE	91	271	25	12	8
Retinol	mcg	0	0	0	0	0
Carotene, beta	mcg	1093	3239	298	149	99
Vitamin A, IU	IU	1822	5399	497	248	166
Lutein + zeaxanthin	mcg	673	1993	183	92	61
Vitamin K (phylloquinone)	mcg	56.3	166.7	15.3	7.7	5.1
Lipids
Fatty acids, total saturated	g	0.016	0.047	0.004	0.002	0.001
Fatty acids, total monounsaturated	g	0.004	0.013	0.001	0.001	0.000
Fatty acids, total polyunsaturated	g	0.064	0.191	0.018	0.009	0.006
Cholesterol	mg	0	0	0	0	0

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