Salads have a long-time reputation for being a go-to diet food. However, it’s important to note that not all salads are one in the same! In fact, overloading your bed of greens with heavy toppings could be ruining your diet altogether. Here’s what one expert, Health Investigator Caitlin Hoff of ConsumerSafety.org, had to say about where salad lovers may be going wrong.
“When listing recommended “diet” foods, salads are at the top of the list. However, not all salads are equal on the health scale. Many traditional toppings and dressings can make a salad more caloric than a cheeseburger. So, let’s look at some ways to keep salads low in calories and high in healthy nutrients,” said Hoff.
Ditch the croutons!
“Croutons, sesame sticks, and fried onions are common, crunchy toppings for salads, but they do little for you nutritionally,” explained Hoff. Instead, reach for filling “nuts, shredded raw root vegetables like carrots or beets, or roasted chickpeas." Not only do these substitutes provide a “satisfying crunch” but they’ll give you “a boost in fiber, protein, and nutrients like vitamins A, C, and K.”
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Dress your salad, don’t drench it.
“The serving size for most store-bought dressings is two tablespoons,” said Hoff. “When you pick up that bottle of ranch or other creamy dressing with calories,” keep in mind that they range upwards of “300 calories per serving.” A good rule of thumb? “Picture just two tablespoons of it [your favorite dressing]” when you reach for the toppers, she advised.
While you may be asking yourself, “’Will it even cover your salad?,” according to Hoff, “most people use more than the recommended serving size with thicker dressings.” By choosing a “lighter vinaigrette or combination of olive oil and vinegar” you’ll use less while cutting out extra, unwanted calories. Even better? You’ll still get an added punch of flavor with your meal.
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Avoid hidden pitfalls.
“Go natural," suggests Hoff. “If you are making a salad to eat healthier, add more vegetables to your diet, or lose weight.” Afterward, “it’s in your best interest to go as natural and homemade with your meal as possible.” In other words, say goodbye to processed foods.
“Processed foods today are full of added sugars, saturated fats, and other unhealthy additives. For example, most store-bought salad dressings are full of sugar; even the basic vinaigrette typically has over 10g of sugar per serving.”
“If you make your own dressing at home and choose whole, natural vegetables, raw nuts, and organic meats, you can avoid these unhealthy fillers,” added Hoff. Before you know it, you’ll be one step closer to your goal.
Of course, this is just a beginner list. Also watch out for extra added cheeses, popular crouton substitutions [think tortilla chips] and too many high protein foods in one place [chicken, beans, hard boiled eggs].
