Creating the Healthiest Salad
An excerpt from the May 20th issue of my "Body Breakthrough" Newsletter.
Most people realize that a salad is one of the healthier dishes that you can serve yourself. But what many don’t realize is that there are various levels of ‘healthy’ when it comes to that salad.
If you aren’t careful with the ingredients you’re putting on the salad, you may find that it’s not nearly as healthy as you once thought.
Let’s walk you through what the healthiest salad should contain.
Plenty Of Vegetables
First, make sure that salad has at least three or four different types of vegetables. Spinach, romaine lettuce, watercress, mushrooms, peppers, carrots, cucumbers, celery, tomatoes – all work great in a salad and will offer loads of good nutrition.
Nuts/Fruit
Next, if you want to jazz it up a bit, add some slivered nuts or some fresh fruit. You’ll want to avoid candied nuts however as these contain too much sugar and are far too high in calories to be considered healthy.
Nuts on their own are a higher calorie food but if you add sugar coating to the mix, you’re really letting things get out of hand.
Likewise, fresh fruit rather than dried should be your go-to. Dried fruit is again a healthy choice, but is far too calorie dense to be a part of a fat loss diet plan.
Fresh fruit is satisfying and full of dietary fiber.
Whether you choose to throw in some fruit or nuts, make sure you are true to your serving size so it meets the goals you have. Too much and you will just be adding excess sugar or fat...and the calories will mount up, too.
Olive Oil Based Salad Dressing
Finally, the last thing to remember to add to your salad is an extra virgin olive oil based salad dressing. Many people opt for fat free dressing thinking it’s a wise move and will help save calories. But take note that having some fats in the salad will help with the absorption of many of the vitamins and minerals it contains.
Drizzle this on but keep the portion size in check.
There you have the keys to making a healthy salad. What you want to avoid are bacon, croutons, or creamy high fat salad dressings that contain saturated fat and other additives.
Stay as fresh as possible with your salad, adding only natural ingredients and you’ll be right on track for making a dish that serves you well.
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James Cipriani
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