We all think of salad as a healthy meal option, especially when we’re trying to lose weight or get in shape. But just because you put something in a salad doesn’t automatically mean it’s healthy and good for you. Let me show you the most nutritious salads to put on your plate and the salad foods to watch out for.
Salad Foods to Avoid
Salad foods are generally perceived as healthy, but some of them are loaded with fat and calories. You should consider avoiding the following foods or eating them in very small amounts. Another option is to swap these foods with similar healthy low-fat/reduced-fat alternatives.
Here are some salad items to be very careful about if your intention is to lose weight and adopt a healthier diet:
- Salad dressings and oils.
- Cheese.
- Curd.
- Cabbage salad
- Potato salad
- Mayonnaise
- croutons
- Mayonnaise
healthy salad options
Your salad plate should be made up mostly of healthy vegetables that are high in water content and leave you feeling full and satisfied. Your salad should include some of the following:
- lettuce.
- Cucumber.
- Spinach.
- red cabbage
- Tomatoes.
- Green beans.
- Onions.
- Beet root.
- Peppers.
- Fungus.
Add protein to your salad
Adding a bit of protein to your salad can give it real flavor and variety, as well as keep hunger at bay for hours afterward. The following foods are low in fat and a great source of protein:
- Ham or turkey slices.
- Tuna (stored in water)
- Grilled chicken.
- egg whites
- cooked shrimp
- Grilled salmon
- walnuts
Add nutrition with fruit
Adding some fruit to your salad will not only add more nutrition to your salad, it can even satisfy those sweet tooth cravings. Get a little creative with your salad and add one of the following fruits to your salad:
- strawberries
- Orange segments.
- Apple slices.
- Cantaloupe.
- kiwi fruit
- blueberries
- grapes.
Be careful with creamy dressings
Salad dressings (especially those based on sour cream or mayonnaise) can turn the healthiest salad into a high-calorie mess. It’s very difficult to control our calorie intake when we sprinkle these high-fat dressings on our salad. They are very high in saturated fat, which raises cholesterol levels and increases the risk of heart disease. If you must have one, carefully measure out a portion and avoid pouring or dipping into a pot during a meal. You can look for a low-fat dressing, but be careful to check the sugar and calorie content as it may not be as healthy as you think. You can always use lemon juice or balsamic vinegar to create your own healthy dressing.
You could also use a healthy serving of green salad as a substitute for French fries with a meal. Now that you know how to make a healthy salad and which salad foods to avoid, make salad a regular part of your healthy diet and lifestyle.