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Don’t fool yourself into thinking that all salads are created equal. Often times, the salads that we eat are just as unhealthy as the piece of pizza that you are trying to avoid at lunchtime. With a few simple swap outs, you can build a satisfying salad without derailing your diet.
Start With a Healthy Base
A good rule of thumb when picking lettuce: the darker the leaf, the more nutritious. Swap out pale iceberg for vitamin-rich romaine, spinach, or radicchio. Two other nutritional powerhouses are potassium-full endive and red cabbage.
Load Up On the Right Veggies
Fill your plate with smart picks: carrots, peas, and broccoli. A colorful mix will provide you with a variety of nutrients. Beware of anything drenched in oil, such as sun-dried tomatoes; instead opt for fresh tomatoes.
Pump Up Protein
Protein is a must-have to keep you satisfied. Just don’t reach for anything battered and fried. Stick with lean proteins like skinless chicken or turkey, salmon, or tuna. If you want a vegetarian option, go for legumes.
Avoid the Extras
Crunchy noodles, croutons, and bacon bits are all salad sabotage-rs. If you’re craving crunch, add a tablespoon of heart-healthy nuts like almonds and walnuts. Cheese is another topping to go easy on. Opt for a small amount of a strong-flavored cheese like feta or Parmesan, which are naturally lower in fat and calories.
Skip Creamy Toppings
Try to avoid anything that uses mayonnaise as the main ingredient. Go for plain tuna, grilled chicken, or chopped egg instead of calorie-heavy tuna salad, chicken salad, or egg salad.
Choose Your Salad Dressing Wisely
Now that you’ve built a better salad, don’t ruin it with fattening dressing. Watch your serving size carefully and steer clear of creamy varieties (and fat-free dressing isn’t the answer either).Your best bet is making your own dressing with oil and vinegar. Try three parts vinegar to one part oil; you’ll save calories while reaping the benefits of olive oil.
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