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A few years back I typed up a list of New Year’s resolutions on a small piece of cardstock, laminated it, and put it in my wallet. On that list was the resolution to eat a salad every day, simply because eating salad always made me feel like I was doing something good for myself. After all, salad provides several vitamins and can fill you up while reducing your caloric intake. What could be healthier than a big, fresh salad? Unfortunately, many things, as I later found out. Salads can run the gamut of healthiness, depending on what is in them. Although that big bowl of greens may be packed full of antioxidants and fiber, it can also be laden with fat, cholesterol, and sodium—not to mention an overabundance of calories. Some restaurant salads can even contain more calories than a cheeseburger! Luckily, like most things in life, a salad is the outcome of several small decisions. To make sure you don't sabotage your healthy diet unintentionally, choose wisely the next time you order a salad from a restaurant or visit the salad bar. When dining out, don't be afraid to ask questions, make special requests (extra veggies, dressing on the side, light cheese) and ask about substitutions (like grilled chicken for breaded). Most restaurants will be happy to accommodate you as long as their kitchen is stocked with the ingredients you want. Here’s how to choose wisely next time you're making a salad at home or choosing one from a menu. Lettuce The foundation of most salads, lettuce adds substance, crunch, water, and fiber for very few calories—only about 10 per cup. But if you want all that and vitamins, too, toss out the iceberg and toss in the romaine, mixed baby greens and spinach. While iceberg lettuce is lower in nutrients (and still makes a decent choice if it's the only thing available), these other greens are rich in vitamins A, C and K, manganese, and folate. Protein Adding protein, such as lean meat, tofu, eggs or beans, will help bulk up your salad and keep you full longer. Unfortunately, many protein toppings are deep-fried, breaded and greasy, which adds unnecessary calories plus cholesterol, sodium and fat to your salad. Skimp on fattier toppings such as bacon and fried (breaded) chicken strips, and go for lean proteins instead. Grilled chicken, canned beans of all kinds, chickpeas, tofu, hardboiled eggs (especially whites), or water-packed tuna are leaner choices. Nuts and seeds are popular in salads, too, and while they’re a healthy source of good fats and some protein, they’re not exactly low-cal. If you choose to add them, watch your portions (1/2 ounce contains more than 80 calories). Continued › |
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Nutrition Articles › Meals and FoodBest and Worst Salad ToppingsNot Every Salad is a Healthy One-- By Liza Barnes, Health EducatorSparkPeople advertisers help keep the site free! Learn more
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Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles. |
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Member Comments
Salads are essential part of my eating. I eat salads every day. By eating salads every day I feel fuller and eat less. This in turn results in fewer calorie intake and loss of weight. Grilled chicken (protein) and fiber in vegetables assures that do not feel hungry.
Eating salads every day is part of my weight loss approach, and during last two years led me to successful weight loss of 91 pounds.
Eating salads every day also offers numerous health benefits.
More at: http://ilostweigh
tyoucantoo.com/
- 8/18/2012 3:50:25 PM
Meats and Cheeses are your best friends also he told me to stay away from store bought
salad dressings, to make my own.He told not to eat any kinds of beans because of the
double digits of Carbohydrates.The diet I'm on you can not have pastas,breads,whi
te potatoes or anything with flour in it and NO SWEETS.i CAN NOT HAVE ANYTHING WITH SUGAR,Aspertame which when heated to 80 degrees in the body it turns into embalming fluid and it begins to eat at your brain and splenda is not good for you.He told me to use Stevia in the raw,sweet-n-Low is not good for either.To make your own salad dressing go to cooks.com for recipes,Good Luck!!! - 8/13/2012 8:01:48 AM
ievably good even if you are not a cottage cheese or yogurt fan! I have fooled many people at parties with this!! - 8/12/2012 3:22:40 PM
A different thought was on cottage cheese. Which I love. I stick with fat free or 1%. And my favorite salad is cottage cheese with fresh or juice pack pineapple. But cottage cheese with a bit of fruit juice makes a great dressing on its own. I thought the pineapple juice was enough, but learning to live with less of any dressing is a good thing. My DH eats lots of salads, plain - no dressing. I can't do that, but I can dress a large salad with 1 TBSP of thing dressing. Every good choice helps. - 8/11/2012 1:01:17 PM
I am a super picky veggie eater! I cannot stand tomatoes, peppers, onions ETC. I despise "seasonings" beyond salt and pepper, garlic, lemon... typically... so I never cook with anything else... My hubby and I tried Avocado and do not like it. 1 Avocado wasted - but it was worth a tasting! Now we know :) -- We will try anything once... or twice to make sure!! LOL
I love cucumbers and fruits though! As I said before, I love cottage cheese!! So it's a staple in my salad typically!! I am going to look into Yogurt as a dressing.
I like the idea of dry dressing mix mixed over all the salad! I also like the idea of using the can juices to a good advantage, but, doesn't the can liquid add extra salt, etc into the mix...? I always wash my can beans off before I add them to my salad. If the can liquid doesn't add much extra, I might consider leaving them unwashed!
I made a chart from this article... Thank you everyone for your thoughts, ideas and suggestions!
If anyone wants a copy of my chart, please leave me a message in my inbox, with your email address. I will be happy to share!
~Becca~ - 8/11/2012 9:25:32 AM