healtheo360 Wellness Blog

What to Add to your Salad, Do's and Don'ts

Posted on Aug 25, 2014 2:53:55 PM by healtheo360

Need ideas to what to add to your salad? Eating the same greens and grilled chicken can be boring, so mix up your salad with healthy and colorful toppings for a light and hearty meal! However, it also depends on which toppings that can either make your salad low calorie or full of fat.

What to add to your salad

Start with a green base:
Darker blends of leaves contain more vitamins and nutrients. Such leaves like spinach, arugula, romaine, and chicory have antioxidants that can lower the risk of diseases. Try a spring mix that has a variety of taste and texture.

Top with fresh veggies or fruits:
Raw or steamed vegetables are low in calories and colorful—red bell peppers, carrots, broccoli, cucumbers, and red onions are good sources of vitamins. Avocados are also low in saturated fat and can help lower cholesterol. Add some fruits, such as cranberries, apples, or mangoes to make it a sweet treat!

Lean Proteins:
Protein ensures muscle growth. Grilled chicken, salmon, and eggs are all low in fat and high in protein. Salmon is packed with omega-3 fatty acids that help with heart health. Egg yolks contain vitamin D that helps prevent diabetes and more. Although, limit to one hard-boiled egg a day because the yolk contains 4.5 grams of fat. Chickpeas, pinto beans, black beans, and kidney beans are rich in fiber. Tofu can be a delicious additional that’s also a vegetarian alternative.

Light dressing:
Choose a light or low- fat dressing, such as vinaigrette or olive oil. If there are only regular dressings available, limit usage to one tablespoon. DIY dressings are usually healthier. Try mixing ½ cup of olive oil, ¼ balsamic vinegar, and thyme to make a great tasting low calorie dressing.

Avoid:
· Bacon toppings; can add 4 grams of saturated fat per ounce. Substitute with turkey bacon instead
· Heavy full fat dressing, such as blue cheese (15 grams of fat per serving)
· Anything fried
· Buttery croutons; can cause high cholesterol. Substitute with whole grain crackers
· Heavy cheese use. One ounce of cheese has 9 grams of fat. Instead, use goat or feta cheese

Related articles: Healthy salad toppings

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