People often order salads, thinking they’re making the healthiest choice, but they can be loaded with fat and calories. So loaded, you might as well have ordered a burger and fries!
I divide salads into two broad categories: side and main. Side salads are just vegetables with a little dressing, serving as your vegetable serving. By sticking to no more than 100 calories of dressing, you can’t go wrong with a side salad.
Main salads are basically one-dish meals, perhaps with a little bread on the side. Things go terribly wrong when you load them up with bacon bits, nuts, croutons, even fried chicken - then heavily coat with dressing. For instance, Ruby Tuesday’s Carolina Chicken Salad has 1,157 calories, 70 g fat (8 teaspoons) and well over a day’s worth of sodium.
If you build your main dish salad according to the guidelines below, you’ll wind up with a nutritionally stellar meal:
Start with a generous bed of plain vegetables: Think beyond the standard salad fixings. Try roasted red peppers (good stand-ins for tomatoes when they’re not in season), canned artichoke hearts (which add texture and fiber), and hearts of palm(rich-tasting but low fat). Or, take a shot at my winter-time faves: Orange or grapefruit slices, or sliced beets.
Toss in one high-fat addition: Two tablespoons of shredded cheese, a tablespoon of nuts, or ¼ cup sliced avocado are tasty choices. Keep your salad slim by choosing only one.
More Answers from Janis Jibrin