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| Thursday, June 18, 2009 |
| Salad Sabotage |
Being a dietitian, I get to hear what people are eating all the time. I can’t tell you how many people tell me that the number one food in their “healthy” diet is salad. I think it’s the go to “diet” food. Everyone assumes that salad is healthy and low-calorie. Of course salads can be healthy, but they can also be high-calorie and loaded with fat! It all depends on what you put on your salad.
Let’s talk about lettuce. Many people start with iceberg lettuce. Forget it! Find a darker lettuce like spinach, romaine, radicchio or arugula. Even though they all have around the same calories, iceberg lettuce is low in fiber and nutrients. Dark green leafy lettuce will give you more fiber, which helps keep you feeling full longer. So start your salad with a bowl full of high fiber, nutrient packed lettuce!
Now, pile on the other veggies. Onions, tomatoes and cucumbers are some of the most popular vegetables for salads. They are low calorie and have great taste. Some other great low calorie vegetables to add to your salad include: radishes, mushrooms, broccoli, cauliflower, bell peppers and carrots. These veggies will add great flavor, color and crunch to your salad. They’re also high in fiber and disease fighting nutrients. Vary the veggies in your salads to get the best compliment of antioxidants and phytochemicals. You can even add fruits like strawberries, mandarin oranges or apple slices.
Let’s talk about what to LIMIT on your salad. I always get the question about dressing. I love salad dressing, but there are so many to choose from. I don’t go for the fat free because they usually replace the fat with sugar. On the other hand, regular salad dressing can be very high in calories and fat. I suggest going for something in the middle. Try a light or low-fat dressing and be sure to limit your portion size or try the “fork method”. Dip your fork in the dressing and spread it over your salad a few times. This way all of your salad gets flavor, but the dressing doesn’t pool at the bottom leaving some of your salad soaked. If you’re using a thin dressing like Italian, try using a sprayer. Put the dressing in a spray bottle or mister and lightly cover your salad. This can really help limit your portion while still getting good flavor.
There are great low-calorie options for salad toppings:
- If you love croutons, cut them down to just 8 or 10 total. If you can go without them, try a lower calorie option like water chestnuts instead. Water chestnuts have 75% less calories than croutons.
- Leave out the raisins and other dried fruits because the calories add up quick. Try fresh sliced strawberries or apple slices.
- Instead of nuts, try some chickpeas. Chickpeas have a good flavor with much fewer calories than nuts.
- No cheese please. Shredded cheese can add a lot of calories to your salad. Try some shredded carrots for much less calories and fat.
You can pick a higher calorie topping for your salad, but remember to limit the portion size. Make sure you don’t add ALL the high calorie toppings on the same salad or you’ll really be eating a fattening salad!
If you want to make your salad a meal, try adding a little lean protein. Many people tell me the salad they had for lunch left them hungry and looking for a snack and hour later. By adding some protein you’ll be more satisfied and feel full longer. Try lean chicken or turkey. You can marinate it overnight to give it a good flavor. You can also add shrimp, tuna or a hard boiled egg. Try not to add protein in the form of “salads” (i.e. tuna salad, chicken salad, egg salad). They usually have a lot of calories and can ruin your attempt at a healthy meal.
Overall, a salad is a great choice. The thing to remember is not to let your so called healthy salad ruin your attempts at weight loss and good health. It can be easy to make a healthy salad at home, but don’t forget to examine the salads you order at restaurants. Make smart choices and don’t be afraid to order your salad the way you want it.
- Jennifer
Labels: Diet, fruits and vegetables, healthy eating, healthy tips, Jennifer
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posted by My Sensei @ Thursday, June 18, 2009   |
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| 1 Comments: |
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It amazes me that people still ask questions & don't know "the truth" about salads. The info has been out there for years now but I know not everyone reads this stuff like gospel as we do.
Good post to remind people "the truth"!
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It amazes me that people still ask questions & don't know "the truth" about salads. The info has been out there for years now but I know not everyone reads this stuff like gospel as we do.
Good post to remind people "the truth"!