By SANDRA HARRISON, MSA, RD
If it’s a salad, it must be healthy, right?
Wrong.
It may be, but you have to make sure you have the right ingredients. Some salads can be loaded with calories, salt and fat.
Salads are a great way to fit in your daily recommended vegetable allowance and can also be a low-cal, filling option so don’t avoid them. Just make them healthier.
Foundation of your salad: Toss out the no-nutrients iceberg lettuce and replace it with a spring mix, Romaine or baby spinach.
Protein: Adding shrimp or chicken to your salad is a great idea. If you’re looking for a meat-free option, think chickpeas, kidney beans or tofu cubes.
Cheese: You don’t have to ditch the cheese altogether, but do choose a low-fat variety, such as Parmesan, part-skim Mozzarella, fat-free Feta or low-calorie goat cheese.
Dressing: Always keep your dressing on the side and use it as a dip, rather than as a covering for your salad. Choose low-fat or fat-free varieties or go for an alternative: Salsa, lemon juice, balsamic vinegar or fruit-infused vinegar. Depending on the flavors and textures, you may even be able to go without dressing!
About the Author
Sandra Harrison, MSA, RD, is Manager of Patient Food Service and Clinic Nutrition for Lakeland Regional Health.
View other low-fat recipes, such as Strawberry and Avocado Salsa and Pumpkin Applesauce Mini-Muffins, on Lakeland Regional Health’s blog page.