5 Tips for Building a Healthy Salad

As a nutritionist, I am a huge fan of salads. After all, colorful veggies are great — chock full of nutrients without too many calories. However, just because you order a salad when you go out, (while thinking you are being virtuous), does not necessarily mean that it is good for your waistline. The mantra “I’ll just have a salad” can be a dieter’s dream or a diet disaster depending on what goes into that salad.

For example, the chicken Caesar salad at The Cheesecake Factory contains a whopping 1,510 calories. That is the number of calories that certain people should eat in an entire day. It contains globs of dressings, croutons, and more. And the Quesadilla Explosion Salad at Chili’s contains 1,430 calories. Many sandwiches contain far fewer calories. Who would have guessed?

So next time you order a salad, get a custom blend if possible, and follow these tips. You’ll save lots of calories while getting plenty of nutrients.

1. Choose an assortment of deep greens.

Romaine lettuce, kale, and spinach are great choices, high in fiber, folate, and vitamin C. Skip the iceberg lettuce, which is mostly water, and not nearly as many nutrients as the deeper greens.

[Read More]