Wellness

Build A Better Salad

Choosing a salad as your main course can make for a delicious, nutrient rich meal. However, if you're not careful with your choices and portion sizes, your salad can be higher in calories and fat than two Big Macs. Here's how you can take advantage of the nutritious options to build a better salad.

Lettuce

When it comes to choosing your lettuce, pick dark leafy greens, which are more nutrient rich. For example, romaine lettuce and spinach have more nutrients and health-promoting benefits than iceberg lettuce.

Vegetables

• A rainbow of colors to ensure you get a variety of nutrients. Just like lettuce, the darker the color, the better! Try various veggies such as tomatoes, broccoli, radishes, onions, beets, mushrooms, celery, bean sprouts, carrots, cucumbers, snap peas, zucchini, cauliflower, and green, red, or yellow peppers

Protein

Lean protein will help improve satiety and prevents cravings. Make the right choices so you don't load up on calories and fat.
Toss in:

• Salmon and tuna are rich is omega-3 fatty acids that help prevent heart disease.
• Grilled chicken and roasted turkey are staples that will never get dull if you switch up your salad combinations.
• Legumes such as soy beans, black beans and, chickpeas which are not only high in protein, but fiber too.
• Tofu is packed with protein and iron.
• A couple of egg whites, hold the yolk, supply 7 grams of protein for only 35 calories.
• Low fat cottage cheese will give you 14 grams of protein per half cup.

Toppers and Salad Dressing

Be careful, the extras add up fast! Limit yourself to one serving of healthy, monounsaturated fat topping such as:

• Nuts and seeds
• Avocado
• Olives

All of your hard work building a healthy salad may be wasted if you douse that salad in full fat dressing and high calorie extras. Here are some ideas to keep you on track:
Try one of the many low-fat or no-fat dressings on the market.

• Oil and vinegar is lower in calories and fat than creamy dressings. If it is made with olive oil, you will be taking in the heart-healthy fat, but use it in moderation - one tablespoon of olive oil has about 120 calories.
• No matter what type of dressing you pick, pay attention to serving size. One ladle (about _ cup) can add 200-300 calories. You want to go for about 1-2 tablespoons of dressing when topping that salad. Better yet, serve the dressing on the side, then dip your fork in the dressing, and then your salad.
• Make your own salad dressing. Here is a recipe for low-fat creamy buttermilk dressing:
• 2 cups buttermilk
• 2 cups fat free mayo
• 1/3 cup minced fresh parsley
• 1/2 teaspoon garlic salt
• 1/2 teaspoon onion salt
• 1 teaspoon pepper
In a bowl, combine the ingredients, and whisk until smooth. (http://www.tasteofhome.com/)

• Fat-laden croutons and crunchy rice noodles. If you are craving carbs, crunch up three or four baked chips or whole-grain crackers and sprinkle those over the salad.
• Artery-clogging bacon bits, which are high in saturated fat. Choose Canadian bacon or turkey instead, or dried fruit, such as cranberries, to sweeten up your salad.
• Cheese supplies a good dose of protein, but it is also high in calories, saturated fat, and sodium (one ounce can have up to 120 calories and 9 grams of fat). Instead of loading your salad with full fat cheese, sprinkle 1-2 tablespoons of low-fat, strong flavored varieties like goat, mozzarella, or feta cheese.

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