The next time you consider eating a salad as a more healthful option, think again. Depending on how you build your salad, it might not be as diet-friendly as it seems. When you’re walking up to the salad bar, remember these helpful tips.
DO use the 2/3 rule.
Tina Haupert suggests in her article on Health.com that two-thirds of the plate should consist of greens and vegetables, while the other third is made up of healthy fats like nuts or olives, lean proteins and other higher-calorie ingredients.
DON’T pile on the cheese.
You’re probably trying to add more flavor, but limit your cheese topping to one tablespoon. That will add just enough flavor and just about 20 calories to your meal.
DO get your dressing on the side … but DON’T dip your dressing.
Asking for your dressing on the side can regulate how much you actually put on your salad, but if you dip each bite into the dressing you are accumulating more dressing per bite than you would have if you had just poured the dressing directly on the salad. Try the salad without dressing first, and then add some on little by little until the taste is present but not overwhelming.
DO mix it up (literally).
Iceberg lettuce may be your go to, but each green offers its own nutrients. Try your salads with spinach, watercress, or arugula to get a different flavor and nutritional variety. Also, look for a variety of ingredients. Carrots, cranberries, or chunks of baked potato can really make a difference.
DON’T pile on the meat.
You should still be looking to add protein to your salad, but adding mounds of meat will take away the healthful benefits a salad should have. Try other protein sources like beans, nuts or tofu.
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