Feature Articles: Eating Well
Healthy Salads
Melissa Bess, Regional Nutrition and Health Specialist in Camden County,
University of Missouri Extension
Salads offer a lower fat and lower calorie meal for those looking for a lighter lunch or dinner. Salad bars are readily available and are usually fairly inexpensive. However, a salad can become a fat-laden, calorie-heavy choice if the right selections aren’t made when dishing up your meal.
Choose darker colored lettuce if it’s available, such as
romaine or spinach. The darker the lettuce, the more
nutrients it has. If you don’t like the taste of those
alone, you can mix them with iceberg for added nutrients and
better flavor. Pile veggies on your salad, such as tomatoes,
cucumbers, mushrooms, onions, carrots and beets. Most
veggies have fiber, which doesn’t add calories or fat, but
helps you feel full longer because of the sponge-like effect
of fiber. Try to choose a rainbow of colors for your salad.
For a protein punch, add some kidney, pinto, or garbanzo
beans. Beans also add flavor and fiber. Grilled chicken,
ham, or plain tuna (no mayonnaise) is also a good choice to
add some protein, without adding extra fat. Protein helps us
stay full longer because it’s not digested as rapidly.
Dressing adds flavor, but use low-fat or fat-free versions
of salad dressing. Some dressings can raise the fat and
calorie content of a salad close to the equivalent of eating
a cheeseburger and fries. This is a hidden trap many of us
fall into while enjoying a salad.
Put your dressing on the side and dip your fork in the
dressing before each bite. This will reduce the amount of
dressing you use, but still have the flavor of the dressing
in each bite.
Fried or breaded chicken in a salad can raise the fat and
calorie content as well. Choose grilled, broiled, or baked
chicken instead, or eliminate the meat if there are no other
options. Avoid bacon on a salad, including bacon bits,
because they can raise the fat and calorie content as well.
Cheese can add some protein to a salad, but limit the amount
you use because it does raise the fat and calorie content as
well. Eggs will also add some protein, but limit the amount
you put on your salad as well.
Sunflower seeds can add protein, fiber, and healthy fat, but
enjoy in moderation to keep the fat and calorie content
lower. Croutons should be limited or avoided, because of the
added calories and fat.
Creamy pre-made salads, such as macaroni salad, tuna salad,
potato salad, can add lots of flavor, but also pile on the
calories and fat too. Try low-fat versions or those made
with vinegar, low-fat cottage cheese, or avoid these creamy
salads.
For a healthy salad, pile on lots of colorful veggies, add
some protein, and go easy on the dressing!
Last update: Wednesday, September 12, 2007
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