Salads sound like the perfect “healthy” meal – basics of colourful vegetables accented with flavor. But there are landmines everywhere in a salad bar. I mean, the macaroni salad alone would cost you a day's worth of calories and fat (and probably sodium too).
But don't be concerned, you can still get all the same deliciousness and still allow it to be healthy.
- Make sure to start using the darkest greens available – romaine rather than iceberg, or better yet try mixed greens, spinach, or kale.
- Add any fresh vegetable you like, from green peas to red peppers to tomatoes and broccoli and zucchini. Mushrooms will also be a good bet, although not technically a vegetable.
- Here's where we have to tread lightly. To lessen the sodium content, it is best to avoid anything pickled. And to lessen calories and fat, it's actually a good idea to avoid anything with a mayonnaise base.
- Cheese does provide a proper amount of fat, but use sparingly. I prefer to pick bleu or feta since you can still get that creamy flavor with a smaller helping.
- Avocado offers healthy fats, however it's full of fat so don't overload.
- Protein is key for making certain you stay full until the next meal time. Avocado and cheese do have protein, just like lean turkey, flaked tuna not tuna salad), salmon, boiled shrimp, or hard-boiled eggs.
- Two of the most popular salad pitfalls are often located at the end of the road – crunchy toppings and dressing. For crunch, a sprinkle or handful of nuts is considerably a better choice than croutons or wonton strips. And transparent dressings are better than creamy.
When you make the best decisions, a well-built salad will taste great, leave you satisfied, and keep your diet in check.
