(ThyBlackMan.com) I recently purchased a delicious, ready-made salad from Trader Joe’s, only to discover its surprising caloric intake afterwards. It’s unexpected to find out how something seemingly healthy can wreck your weight loss efforts if you aren’t careful.
When you think of a healthy meal choice, a nice green salad probably comes to mind. But if you’re topping your salad with creamy dressing, cheese, croutons, or bacon bits, your seemingly healthy lunch might be more of a diet disaster. Since you can control the toppings you toss in at home, it’s especially important to be choosy about the ingredients in quick-service and restaurant salads, which can easily pack more than 1,000 calories.
Following are some do’s and don’t to keep your salads figure friendly.
Do It Yourself
There aren’t many surprises that await you if you make your own salad. A lot
of premade salads are made with tons of iceberg lettuce , barely any fresh vegetables, and loaded with creamy, high-calorie dressings, so they’re not always the most beneficial or diet-friendly option. If possible, take advantage of salads bars or make your own at home so you have control over what goes into it—try starting with dark leafy greens like spinach and loading up on fiber-filled beans, and colorful veggies like red peppers, corn, and snap peas.
Toss The Iceberg
Iceberg lettuce offers very few nutrients (and taste for that matter) to any diet. Instead, opt for darker leafy greens, like spinach, arugula, and romaine.
Know & Use the 2/3 Rule
When making a salad, apply what the “2/3 rule”. Two-thirds of your salad should be made up of greens and raw veggies, while 1/3 is devoted to small portions of healthy fats (nuts, olives, avocado), lean proteins (chicken, fish, hard boiled eggs), and higher-calorie “fun” ingredients (crumble blue cheese, wasabi peas, croutons). That way, salads never get boring, and you never feel like I’m depriving myself.
Think Outside The Bowl
Don’t make the same salad day after day or it will become boring and unappetizing. Instead, experiment with interesting ingredients, such as fresh herbs, navy beans, lentils, sprouts, kiwi slices, goat cheese, macadamia nuts, pumpkin seeds, and falafel. Visit a local farmer’s market to get new ideas so you can keep things interesting.
Written By Felicia Vance