How To Make a Salad Healthy

A salad used to be an appetizer before a meal…but no more. These days a salad could easily be a meal. A Chili’s chicken Caesar salad contains more than 1,000 calories and 76 grams of fat alone! That’s double the calories and fat in a Big Mac®! To make the most out of your salad, follow these guidelines: • Use dark green, leafy greens: The darker the lettuce the more vitamins it has, such as vitamin E and folate. Go for spinach, which is loaded with iron, endive or escarole. • Add protein: Some lean meat or flavored tofu adds a hefty amount of protein, and helps keep you satisfied. • Go light on the cheese: A heavy dose of cheese is an easy way to up your intake of fat and calories. While an important source of calcium, go easy! • Opt for low fat dressings: 1 tablespoon of ranch dressing adds 80 calories and almost 8 grams of fat! Avoid heavy dressings such as blue cheese and look for lighter versions, or dressings like balsamic vinegar. • Ask for dressing on the side: This will help prevent overloading of dressing, and maintain dressing as what it was meant to be….a small kick of flavor, not the main attraction. • Load up on veggies: Broccoli, carrots, tomatoes, mushrooms, asparagus…the possibilities are endless. Not only will you add powerful phytochemicals and antioxidants, but you’ll add in fiber, vitamins and minerals too! • Sprinkle in nuts: Just a small handful of nuts, such as almonds, enhance a salad’s taste and texture while adding vitamin E and essential fatty acids. • Get creative!: Add something unexpected, such as mandarin orange slices, dried berries, fresh pear, or boiled small potatoes. Salads don’t have to be boring. • Beans: Throw in some black, pinto or garbanzo beans for added protein and fiber.