Getty Images

4 Reasons to Hit the (Salad) Bar: All the Nutrition Info Behind Your Favorite Greens

Supermarkets and salad bars offer an abundance of leafy greens, but which choice is best for dancers? According to Marie Elena Scioscia, a dietitian nutritionist who works with The Ailey School, you don't have to stick with one option—yes, it is okay if you're not obsessed with kale. Each of her top four picks has a variety of nutrients, so change it up, buy a bag of mixed greens or create your own plate at the salad bar. "It's all good," says Scioscia. Stats below are based on the recommended dietary allowance (RDA) for featured nutrients. Here's what's worth noting in a two-cup serving of each of these greens.


Kale

Fresh wet green kale leaves on grey background

Getty Images

Calcium: 20%

Vitamin A: 412%

Vitamin C: 268%

Vitamin K: 1,365%

Plus: 12% RDA of iron

Chinese Cabbage

fresh chinese cabbage on a white background

Getty Images

Calcium: 14%

Vitamin A: 100%

Vitamin C: 100%

Vitamin K: 80%

Plus: Omega-3 fats to reduce inflammation

Arugula

A large pile of arugula

Getty Images

Vitamin A: 40%

Vitamin K: 56%

Plus: Great cancer fighter

Spinach

Leaves of baby fresh spinach laid out on a white background

Getty Images

Vitamin A: 112%

Vitamin C: 28%

Vitamin K: 362%

Plus: 30% RDA of folate (a B vitamin important for cell health) and 10% RDA of iron

Top It Off With...

  • walnuts or chia seeds for extra protein and omega-3 fatty acids
  • dressings with heart- healthy olive oil or flaxseed oil, which has essential fatty acids

What About Iceberg?

With its high water content, iceberg lettuce is low in nutrients, says Scioscia, but that doesn't mean you should avoid it. Add a small amount to other greens, she suggests. "If this is the only green you have in your fridge after a long dance day, you should definitely make a salad rather than not," she says. You'll get about 1.8 grams of dietary fiber per 2-cup serving.

Latest Posts


Getty Images

How to Support the Black Dance Community, Beyond Social Media

The dance community's response to the death of George Floyd was immediate and sweeping on social media. Dance artists, including Desmond Richardson and Martha Nichols, used their social platforms to make meaningful statements about racial inequality. Theresa Ruth Howard's leadership spurred ballet companies including Dance Theatre of Harlem, American Ballet Theatre, and New York City Ballet to pledge #BalletRelevesForBlackLives. Among the most vocal supporters have been dance students, who continue to share the faces and gut-wrenching last words of Black men and women who have died in police custody on their Instagram feeds and Stories.

The work we're doing on social media as a community is important and necessary—and we should keep at it. But now, that momentum must also carry us into taking action. Because to be a true ally, action is required.

A responsible ally amplifies Black voices­­. They choose to listen rather than speak. And they willingly throw their support, and, if they can, their dollars, behind Black dancers and Black dance organizations. Here are some ways you can do your part.

Keep reading SHOW LESS
Getty Images

Class of 2020, These Ballet Stars Have a Heartfelt Video Message Just for You

Congratulations to this year's graduating seniors!

You might not have had the chance to take that long planned-for final bow, but we're here to cheer you on and celebrate all that you've accomplished. And we've brought together stars from across the ballet world to help us; check out the video to hear their best wishes for your futures.

To further fête all of the ballet grads out there, we're also giving away 100 free subscriptions to Pointe... plus, one lucky bunhead will receive a personalized message from one of ballet's biggest stars. Click here to enter!


Tulsa Ballet in Ma Cong's Tchaikovsky: The Man Behind the Music. Kate Luber Photography, Courtesy Tulsa Ballet.

Updated: Mark Your Calendars for These Online Ballet Performances

Updated on 5/27/2020

Since COVID-19 has forced ballet companies around the world to cancel performances—and even the remainder of their seasons—many are keeping their audiences engaged by streaming or posting pre-recorded performances onto their websites or social media channels. To help keep you inspired during these challenging times, we've put together a list of upcoming streaming events and digital performances.

Keep reading SHOW LESS

Editors' Picks