The warmer months are a great time of year to lighten up your diet and eat more salads. Loaded with greens and other colourful goodies, you can almost feel the presence of a halo over your head as you down every tasty mouthful. It’s no wonder a number of fast food outlets have tapped into their good reputation, providing a wide variety of choices.
Many people would assume that they are making a good choice by opting for a salad. But while they might sound healthy, salads are not always the best choice for your waistline. In fact, some salads can be loaded with kilojoules. For example, a creamy salad loaded with dressing, cheese and bacon can contain nearly as much fat as a big hamburger. Pre-made salads can also be a real danger zone. So I’ve come up with a list of salad ingredients to look for and to avoid if you are trying to keep your weight in check.
Look for...
- Lots of vegetables, herbs and legumes (chickpeas, white beans)
- Leans meats such is beef strips, prawns, grilled chicken or lamb
- A small portion of healthy fats in the way of avocado, nuts and seeds.
- Healthy dressings using a little bit of olive oil mixed with balsamic vinegar, apple cider vinegar, or lemon juice.
- Ask for dressing on the side so you can enjoy a small amount and still control how much you have.
- The best way is to make your own salads using the guidelines listed above
Avoid...
- Creamy salads made from potato or pasta or anything mixed with mayonnaise, cheese or sour cream.
- Pre-made salads smothered in dressing
- Fatty accompaniments like bacon, salami, yellow cheese or croutons
Do you eat a lot of salads at this time of year? Do you generally assume that a salad is a healthy choice?