You don’t have to be bored to pieces while looking for healthy salad options these days! Until recently, you had the choice of that large, 1,000 calorie chef salad or a sparse and mundane side salad. Today, all that has changed. In response to increasing demand by healthy-minded customers, restaurants are now providing more leafy options to enjoy as part of a meal or as your main entree.
For example, while on a recent trip at Disney’s Epcot center I was pleasantly surprised by the salad on the menu. They were offering up mixed greens, feta cheese, cranberries and walnuts, all lightly tossed in a delicious dressing. This delectable salad probably had about 400 calories, and served with a cup of vegetable soup it provided me with ample energy to hike around the park for hours. Even the fast food chains are working harder to give you more options. McDonald’s offers a few creative salads on their menus, as do many others.
As a reminder, here are a few things to look for when choosing your salads:
- Try and have the dressing on the side, or lightly tossed. Watch out for the heavier dressings like ranch or blue cheese. Also beware of those that have too much sugar in them. A nice vinagrette is always a good option.
- Skip the croutons and bacon crisps and keep any meats to lighter choices such as turkey or chicken
- Moderate amounts of nuts and seeds add protein and help with satiety
- Pears, cranberries and apples make for a tasty touch of sweetness
- Buy the half size or get a large one and take half of it home for dinner, since some restaurants still serve 1,000 plus calorie salads
- Keep the cheese minimal, using it more as a garnish than a staple
- Mix up your choices of greens so you don’t get bored- using those with mixed, romaine, arugula and spinach, for starters
- It may sound like common sense, but stick to those that are more veggie intense, rather than those using a ton of fillers or add-ons like tortilla shells
- Add a dash of hummus to give your salad more body
Salads have always been an excellent choice, whether dining in or out. There are so many wonderful choices for every palate – from ethnic choices such as Greek, Italian or Mexican-style to Waldorf, Ceasar (dressing on the side) and so much more. Be creative in keeping your fat and calories down by using some of the ideas noted above. If you can try and keep your salad to 300-400 calories you’ll get in several vegetables servings for the day and a great calorie and nutrition value, as well. This in turn will naturally support your weight loss efforts and your health. One excellent plan that incorporates a variety of diets into it is called Strip That Fat.
