A -Z of foods: I is for iceberg lettuce


A bowl of iceberg lettuce weighs about 80 grams - that gives you a portion of your "at least 5-a-day" fruit and vegetables recommendation. It's crisp, tasty and crunchy, yet only around 10 or so calories per serving. Get into the habit of adding it to your plate, either as a side salad, in a sandwich or make it the star of your meal using the ideas below.

Check out these 3 ways to enjoy iceberg lettuce:

1. Make a stir-fry. Add shredded iceberg lettuce to your favourite stir-fry for crunch and texture. It works well with stir-fried vegetables or added to boiled noodles.

2. Leaves and dips. If you're watching your calories, ditch the tortilla chips and use fresh, crispy iceberg leaves. Great with tomato salsa or yogurt dip.

3. Wrap it up. Create your own lettuce wrap by filling whole iceberg leaves with shredded cooked beef or chicken and a dash of reduced salt soya sauce or sweet chilli sauce.


Azmina Govindji is Patient's award-winning resident dietitian. She comes with a background in diabetes, having worked as Chief Dietitian to Diabetes UK from 1987 to 1995. She was a member of the British Dietetic Association (BDA) Executive Council and Chair of the BDA Public Relations Committee from 2001-2004, and is still a renowned BDA spokesperson. But you may be more familiar with her work on TV and radio - she's appeared regularly on This Morning, The Wright Stuff and The One Show. Azmina is also a best-selling author and co-founder of the award-winning RDUK twitter chats.

Azmina is a mum of two and understands the pressures of family life. She runs her own nutrition consultancy at Azmina Nutrition, and offers advice to the food industry, the media, patients, nurseries, and health organisations. In her spare time she loves to entertain friends and travel. Tweet with her on @AzminaNutrition.