Salads and Calories
Low-calorie Salad
For anyone on a diet, a salad is always a good meal option regardless of whether it is a snack or an entrée. But the question that we need to ask ourselves is, “are salads really low in calories?” The truth is, the dressings and the fixings can spell the difference between a low-calorie salad and a high-calorie salad. Depending on the dressing and the fixings, salads may not always be low in calories.
FIXINGS
When it comes to salads, fixings do spell the difference between a healthy meal and a calorie-laden meal. If you add the wrong kind of fixings and pile them on, you might as well eat a big cheeseburger with fries.
Croutons, bacon, meat, fried chicken strips, wonton strips as well as mayonnaise-rich salads such as coleslaw are definitely going to add unnecessary calories into your meal. So, it is best to avoid them.
To have a healthy and low-calorie salad, always choose a good variety of colorful vegetables, fruits, beans as well as mixed greens. Dark, leafy greens such as spinach, arugula, and fresh herbs often have more nutritional value. It is said that the darker the leaf, the more nutrients it provides. For a really nice treat, it is best to add on some of your favorite vegetables. Some good and healthy choices include: grape tomatoes, red bell peppers, carrots, cabbage and mushrooms.
You may add small amounts of lean protein such as a hard-boiled egg, grilled chicken or shrimp to have a filling entree salad. You can top your salad with small amounts of low-fat cheese or a small amount of avocado or chopped nuts. Be careful not to overdo this. Remember that food items such as avocados, cheese, nuts, olives, dried fruits are all high-calorie items and should be taken in controlled portions.
SALAD DRESSINGS
Salad dressings are also a critical ingredient to creating your low-fat salads. Too much of the wrong salad dressing can trick you into eating a high-calorie meal without you knowing it.
A light vinaigrette or salsa as well as balsamic vinegar or any other flavorful vinegar together with a olive oil can help you create a low-calorie salad. You can get away with a creamy dressing by using just a small portion of the dressing or by diluting the dressing with a little water.
When dining out, always opt to order the salad dressing on the side and use only a portion of it. Remember that dressings do add calories to your meal.
Follow these tips to create or order a delicious salad that is satisfying, low in calories, high in fiber, and full of nutrients. If you frequent a chain restaurant, check the web site to see which of their salads and salad dressings is healthier.
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Never realized how much of those fixings were adding calories to my salads. Thanks for this tip.