The Best Additions For A Healthy Salad

The Best Additions For A Healthy Salad

The term “FAT FREE” is misleading because excess carbohydrates in your diet end up as excess body fat.

Dressings

This is the BIGGEST mistake people make when eating a salad. Picking the wrong dressing can transform a typical healthy dish into a saturated fat/sugar-loaded nightmare. Here are 2 things to be aware of when picking a dressing:

  • Serving Size– Don’t load up dressing on your salad. Measure out a serving size with a tablespoon to know exactly how many calories you are taking in.  Most people are shocked when they realize how small”1 serving size” is.
  • Ingredients– Dont be mislead by labels and disclaimers such as “reduced-fat” when choosing a dressing. These labels are not regulated by the FDA and the marketing gurus will say anything to promote their brands and products. Look for hidden ingredients such as high fructose corn syrup, evaporated cane juice, brown rice syrup, and fructose the are artificial alternatives to sugars.  As a general rule stay away from dressings with a long list of ingredients or additives.

What To Choose:

Balsamic Vinegar– 2 tbsp (which is all you need) of balsamic vinegar has 50 calories. Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer and has enzymes that break protein down into smaller amino acids that can be more easily absorbed by the body.

Extra Virgin Olive Oil–  A moderate serving of olive oil has the healthy monounsaturated fats that can lower your LDL (bad cholesterol) and has been proven to help promote healthy skin and hair.

Alternative Oils- Alternative oils such as coconut,  macadamia, or walnut oil will provide a healthy source of Omega 3’s and give you a variety from traditional olive oil.

Make your own– If you get tired of the balsamic vinegar and oil combo try this.

½ cup Greek yogurt
1 handful fresh parsley, finely chopped
1 Tbsp red onion, finely diced
Juice from 1 lime
2 Tbsp extra virgin olive oil
½ tsp cumin

What to Stay Away From

Any pre-made salad dressings from the store like:

Ranch- One serving of ranch dressing contains approximately 140 calories and 14 grams (mostly saturated) of fat. Of the 140 calories, 130 are from fat. Don’t be deceived by the “low-fat” or “light” alternatives as they boast more unhealthy additives and sugars that are equally as bad.

Blue Cheese-Blue cheese dressing is a quick way to ruin a healthy salad. The average brand contains 152 calories and 15.6 grams of fat making blue cheese a diet blunder.

Italian-  With more than 14 grams of fat per serving and a hefty load of processed ingredients, Italian can be a real detriment to your diet.

Thousand Island– Another cream-based, fat-laden topping, Thousand Island dressing will cost you 140 calories and 14 grams of fat and  a long list of unknown ingredients.

French-French dressing is one of the worst salad additives around. Though it is technically a “vinaigrette”, French dressing still has an overwhelming 14.2 grams of fat and unnecessary sugars.

Caeser- The average brand contains more than 165 calories and 18 grams of fat. Even some of the “light” brands still pack more than 12 grams of fat per two tablespoons.

Great Additives 

Avacado- Many people dismiss the health benefits of avocado simply due to its high calorie count. However, avocados have 54% of your recommended daily value of fiber which gives this fruit much of its fat burning abilities. Just one avocado provides your body with vitamins A, C, E, K, and B6, along with  1000 mg of potassium. (About twice as many as a banana)

Flaxseed- 1/2 tbsp of flaxseed gives you your complete recommended daily amount of omega 3’s and can help lower LDL (bad cholesterol) levels. Flaxseed will help regulate digestion and contains 3 grams of fiber/serving. 

Eggs- Eggs are a great source of protein that are loaded with vitamins, including vitamin A, potassium, and many B vitamins like folic acid, choline and biotin. Very few foods share the same diverse nutrient makeup available in a single egg.

Walnuts- A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. Walnuts are a great source of protein, fiber, and healthy fats. 

Black Beans- Black beans are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals.

Edamame-These legumes pack as much protein as most animal products, without the unwanted saturated fat. Being loaded with fiber makes them filling, refreshing, and great a alternative source of protein too add in your diet.

Artichokes- The artichoke is a low-calorie, nutrient-rich vegetable that is a great natural source of antioxidants. According to the USDA, one medium artichoke is an excellent source of fiber and vitamin C, and a good source of folate and magnesium.

 Conclusion

Create your salad base with some sort of healthy/dark green leaf such as spinach, kale, arugula, or mixed greens. Add some of the ingredients listed above with some lean protein and top it off with a healthy dressing to create a great meal that will provide essential vitamins and minerals. Incorporating meals like these are crucial to a well balanced diet and will help contribute to a healthy lifestyle.

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin
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One response

  1. Nice article, you made me want a salad real bad now. Shared this article on my Facebook, more people need to eat healthy foods such as this (some of my friends for sure :D)

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