How To Build A Healthy Salad

Some of the most nutritious foods at the salad bar are also the tastiest and lowest in fat and calories. Aim to add as many of these veggies to every salad:

 

  • Beets, Peppers, Red Cabbage, Carrots, Tomatoes, Cucumbers, Beans, Sprouts, Onions, Peas, Mushrooms, Avacado, etc.

 

A scoop here and a sprinkle there can lead to too many extra calories before you can say, “Where are the croutons?” Consider some of these popular salad add-ons:

  • Chow Mein Noodles (1/2C)
  • Peanuts, Walnuts, or Almonds (1 Tbsp)
  • Regular Cottage Cheese (½ cup)
  • Pepperoni Slices (1 oz.)
  • Artichoke Hearts (1 oz.)
  • Tuna Salad (½ cup)
  • Blue or Feta Cheese Crumbles (1 oz.)

To make your salad stick to your ribs, it is important to add a metabolism boosting protein source! Some good protein choices are:

  • Hard Boiled Eggs
  • Egg Whites
  • Grilled Chicken
  • Boiled or Steamed Shrimp
  • Grilled Salmon
  • Roasted Turkey Breast
  • Water Packed Tuna
  • Tofu
  • Lentils
  • Garbanzo Beans
  • Black Beans

Cody Carlson, NCCPT CPT