Why Salads are Great for Weight Loss
I have always had my share of salads, but since I have been working on my health and my weight I strived to include a good salad into my eating program each day. I have found that I really enjoy the spring green mix that is available at stores year around at a very reasonable price. In it you will find wonderful varities of greens all the way from mixed lettuces to chard, and arugula. I buy a big plastic box of it at Costco each week. I have found their price is excellent, and they have a big turn over so they are often fresher than what I find in the stores. One nice thing about buying in bulk is you can check the date on the top of the box to see if you can eat it before it goes bad.
The Best Salad Greens to Choose
Salads can be your best friend when you’re trying to lose weight. Cool and crunchy and packed with lots of nutrients, they can be a great accompaniment to an entree or a satisfying meal by themselves.
Too often our limited concept of salads begins and ends with lettuce. There are so many different combinations of vegetables, fruits, beans, and grains that can give your salad a special twist.
Dressings can be the downfall of many a healthy salad. For instance, a 2-tablespoon serving of many dressings may have as many as 150 calories, with a high percent coming from fat. Look for flavorful low-fat dressings such as Newman’s Own Lighten Up Low Fat Sesame Ginger. It adds a lot of flavor for 35 calories per 2 tablespoons but is a little high in sodium. Omit soft cheeses, bacon bits, and nuts, as these tend to be high in calories
Salad Bar
Salads are easier to make than ever because greens are available from the grocery store already cleaned and snipped into bite-size pieces. (The USDA still recommends rinsing bagged salad greens as a precaution.)
Packaged salads include:
1. Baby spinach
2. Cole slaw mix
3. Caesar salad mix
4. European mix
5. Iceberg mix
6. Romaine mix
7. Spring greens (my favorite)
Suggested salad mix-ins:
1. Artichoke hearts (without oil)
2. Green olives (sparingly, 4 olives per serving)
3. Black olives (sparingly, 4 olives per serving)
4. Hard-cooked eggs (1 per serving)
5. Grated hard cheese (sparingly, 1 to 2 tablespoons)
6. Chicken breast (3 ounces per serving)
7. Radishes
8. Asparagus
9. Jicama
10. Bell peppers
11. Celery
12. Mushrooms
13. Sprouts
14. Snap peas
15. Three-bean salad
16. Berries
17. Apples
18. Tuna
19. Oranges or Clementines
20. Avocado (1⁄4 per serving)
When I eat out I like to have a grilled chicken salad. I do not have the dressing but take my own as the dressing can really add the hidden calories. Remember most dressing are made from some type of oil, and oils are 120 calories from 1 tablespoon. I have seen dressings in the store as high as 150 calories per tablespoon. Enjoy the wonderful variety of greens, vegetables and fruits that can go into salads. They can be loaded with nutrients.
