Summer Salads

What better time for salads than the summer? For most of us, when we order a salad at a restaurant, we feel good about our choice. However, with all of the variety at salad bars, how do you know what to choose to make sure your salad keeps you on the lighter side? Some salads offered in restaurants are actually a worse option in regards to fat content and calories than choosing a burger and fries.

Here are some tips that will help you choose the most nutrient dense, low-fat salad options:

◦Swap iceberg lettuce for darker greens (think spinach or romaine) to up your vitamin and mineral intake.
◦Add as many vegetables as you like including beets, tomatoes, carrots, cucumbers (which are almost calorie-free), onions, mushrooms, etc.
◦Adding fruit to your salad is a great way to add sweetness without drenching the salad in dressing. Try tossing in apple slices, cranberries, or orange sections for a sweet twist.
◦Next time you think about adding in croutons, remember they are basically just added fat and an extra 90 calories per half a cup.
Some other “add-ins” to avoid at the salad bar:

◦Chow mein noodles (sits at around 119 calories per half a cup)
◦Cheddar cheese (switch to adding just a little bit of feta to save on fat and calories)
◦Potato or macaroni salad, which is loaded with high-fat mayo
◦Blue cheese
◦Candied nuts
What about the dressing?

Avoid the following thick, creamy dressings such as Thousand Island, Ranch, French, Blue Cheese and mayonnaise.

Choose these dressings to keep your salad on the lighter side:

◦Balsamic Vinegar
◦Fat-free Italian
◦Lemon Juice
◦Any other Fat-free options of your favorite dressing

If you’re unsure about the calorie and nutrition content of the dressing offered at a restaurant and whether it will sabotage your healthy salad, ask for the dressing on the side so you can control how much will be added to your salad!