Smart Summer Salads

The word salad sounds healthy, like you can’t go wrong… but beware!  Salads made with mayo (such as tuna, chicken or egg salad) pack a whopping calorie punch.  Surprisingly, even leafy green based salads can deliver the same amount of calories and fat as a cheeseburger, if you don’t make the right choices. 

Salads can be a great way to reduce your calorie intake at a meal.  But all salads are not created equal.  A benefit of eating salad is that it is one of the few foods that you can eat a BIG portion of, without taking in too many calories.  However, you must choose wisely.

A typical green salad is low in fat, low in calories and high in nutritional value. However, too much of the wrong ingredients can turn a healthy salad into an unhealthy one. Start with a nutritious base.  The darker the leaf, the more vitamins it contains. Look for spinach, leaf lettuce, romaine, arugula, kale, watercress or chicory.  The more colorful your mix of vegetables, the more nutrients you'll consume.

Beware of the following toppings and be sure to use our tips provided:

• Croutons
• Pick up whole wheat croutons at your local ShopRite, or you can even try making your own.
• Bacon Bits
• You can make your own using turkey bacon instead, but if it’s a little crunch you’re looking for, try topping your salad with a tablespoon of nuts such as almonds, pecans or pine nuts.
• Cheese
• A good source of calcium and protein, but can also be a significant source of calories and fat if you don’t make wise choices.  Use low-fat shredded cheese or parmesan cheese, sparingly!
• Choose your protein wisely.
• Grilled chicken, shrimp or salmon, tuna with low-fat mayo, a hard boiled egg, or lean cold cuts such as turkey and ham, are all great ways to add lean protein and turn a salad into a healthy entrée. 
• Avoid adding fried chicken strips or higher fat meats.
• Creamy Salad Dressing
• The dressing that you choose will make or break your salad. 
• When you order a salad from a restaurant, the dressing often times has more calories and fat than the salad itself!
• Most restaurants serve more than the recommended amount of dressing, so order your dressing on the side to control the amount you consume. 
• A good idea is to use oil and vinegar (go easy on the oil) or squeeze some fresh lemon and lime juice on your salad to give it a citrus flavor.  You can also try using a flavored vinegar, or purchase the spray salad dressings that have just 1 calorie per spray (to help you control portions).
• Nuts
• Although they are heart healthy, they pack a whopping calorie punch so be mindful of portions.  Just 8-10 nuts are enough to deliver health benefits, without delivering too many calories.
• Dried Fruit
• The calories add up quickly, so use dried fruit sparingly, or opt for fresh fruit like chopped apples, strawberries or pears.
• The higher water content of fresh fruit, along with the fiber, will help to fill you up without adding too many calories.
• Avocado
• An unsaturated fat, which is healthy for your heart, but also high in calories.  At around 350 calories for the whole avocado, it is wise to just add a small slice to your salad.
• Mayo Based Salads
• Many salad bars have pasta salad, chicken salad, egg salad, tuna salad and other mayo or oil based salads as an option for salad toppings.  These can turn your good intentions into a high calorie and high fat meal. 

So next time you make a salad, make it a smart salad.  Load up on low calorie vegetables, add a lean source of protein, choose one healthy, monounsaturated fat (such as a small amount of nuts, seeds, olives, or avocado), and top it off with a low calorie dressing!