Learn to make a healthier salad to lose weight and stay lean

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healthy salad
If you think that salad is a good diet food, think again.  Many ingredients that we throw into the salad bowl are packed with fat and calories.  In addition, salad has a certain “halo effect” that can make it harder to exercise portion control.  That is, we think it’s healthy so we eat too much of it.

So should you remove salad from your weekly menu?  No.  Just learn to make a healthier salad. Use this list of dos and don’ts when you visit the salad bar or create your own salad at home.

Healthy Salad Dos and Don’ts

  • Don’t forget to add leafy dark greens to your salad for color and nutritional impact.  Arugula is full of flavor and packed with nutrients.  Add spinach to your salad to get an extra dose of protein and fiber.

  • Do remember to add iceberg lettuce, as well.  Food snobs hate iceberg lettuce. But chilled, chopped iceberg can add crunch and volume to your salad without adding calories. 

  • Don’t be limited to typical salad ingredients like cucumber, tomato, and celery.  These items are often bland and need to be covered in dressing for flavor.

  • Do get creative and add as many flavors as possible.  Red peppers, yellow squash, orange carrot shavings, purple heirloom potatoes, even bright green kiwi will add crunch and flavor to your salad.  And the bright colors will make your salad look good, too.

  • Don’t add high fat meats. You can add chicken or beef to your salad, but be careful about the cut of the meat and the preparation method.  Skip the fried, breaded or “crispy” chicken, and stay away from ground beef.
  • Do add lean protein like diet friendly hard-boiled eggs, lean cuts of beef such as sliced tenderloin or flank steak or leucine-rich chicken breast. Fish is another great addition.  Try salmon or tuna to get a boost of healthy fat.

  • Don’t go crazy with toppings.  A healthy salad can become a high-fat diet disaster with the addition of croutons, bacon bits, cheese or high-fat salad dressings.  If you add a crunchy topping, measure it before spooning it on and only add a single serving.
  • Do choose a healthy fat and add it sparingly.  The calories in avocado really add up quickly even though the food provides healthy fat. The same goes for low-fat cheese or a “healthy" yogurt salad dressing.  If you like creamy dressings, make your own ranch style dressing so that you can control the ingredients and keep the fat and calorie content in control. 
Remember, nothing is healthy if you eat too much of it. Exercise moderation when you make your salad.  It’s a great way to get your daily dose of healthy vegetables and an even better way to clean out your refrigerator.
I get most of my veggies from salads. I find it hard to eat veggies during the day, but I can always eat a salad for lunch.

If you real want to lose your body fat than look for my Ebook at the websites listed below. The book only costs $1.99. You'll get information on Healthy eating, exercise, and diet.
“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, Ibooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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