Salads can give you the nutrients you need for a balanced diet.
With too many fattening ingredients, however, you can exceed the number of daily calories the human body needs and contribute to weight gain. The following are few recommendations to consider when choosing your ingredients.
- Mix vinegar with olive oil or another vegetable oil. You can also add nuts and avocado as healthy sources of fat. This will help the body make the most of fat-soluble vitamins (A, D, E and K).
- Large amounts of store-bought dressings or added fats can turn a healthy salad into a high-calorie meal.
- Pieces of cheese, bacon bits, nuts and seeds can increase the amount of sodium, fat and calories in a salad. Try to include only one or two of these ingredients.
- At salad bars, avoid sides such as coleslaw, potato salad and fruit with whipped topping.
- Go for dark-leafy greens, such as romaine, kale or spinach.
- Add variety to salads with fiber-rich foods such as legumes (beans), raw vegetables, and fresh and dehydrated fruits.
- Include proteins so that the salad can serve as a meal that satisfies your hunger. For example: grains, roasted chicken breasts, canned salmon or boiled eggs.
Related article: Learning to select healthier foods