Many of us, including myself, are trying to make an effort to ditch the burgers and fries, and start loving the salads. But are we really doing ourselves any good? Much of the time, the food choices that many of us love to add to our salads, are just as bad as that large order of fries you tried to replace. So what do we do?
Regular salad toppings and dressings can add up to over 1000 calories in one bowl! So what are some better options to add to your salad…especially if you’re making it at home!
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Lettuce: although ice berg lettuce isn’t necessary unhealthy, it’s not really a healthy option either. Try to go for the romaine, red leaf, green leaf and spinach options to get a greater uptake of nutrients.
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Cheese: processed cheese, as all of us Wisconsin natives know, is high in fat and calories. It’s ok to add a little cheese on your salad, but try and stick to non-processed cheeses such as parmesan, feta and blue cheese.
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Bacon Bits: we all love the extra crunch and taste that bacon bits provide. But bacon quickly adds up your fat calorie and sodium totals for the day. Try adding a tablespoon of sliced almonds or pistachios or even pea pods for the extra crunch! Almonds and pistachios have their fair share of fats too, but they’re the good kind!
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Croutons: if at all possible, try and remove these completely by adding in some baby carrots or broccoli for more texture and meaningful calories. Croutons provide empty carbs, extra preservatives and hydrogenated oils to your salad.
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Dressings: this is the big one! We all love our dressings that are high in fat and sodium. There are always low-fat options at the store but try making your own - olive oil and vinegar are great options to an Italian style dressing and are high in nutritional value and taste! If you can’t seem to eliminate your favorite dressing completely, order it on the side (or put it in a measuring cup at home) to limit your intake. Here’s a link to some healthy dressing recipes from WebMD!
Take it step by step and slowly allow your taste buds to become accustomed to a new type of salad. I think you’ll find that it’ll make you feel better AND taste better all at the same time! Do you have any other solutions to dress up a salad without the extra calories?