Salad Savvy

Salad Savvy

Often considered a mainstay of individuals who are watching their weight, salads can provide a light, healthy, satisfying meal or side dish, and are especially appealing during the bountiful summer produce season that is currently underway. They can also, however, masquerade as a healthy choice while packing more calories and fat than a cheeseburger and fries. The key to being salad savvy is choosing healthy ingredients and going light on the dressing, which can tally up to 200 calories per 1-2 tablespoons, and make an otherwise healthy salad not very healthy at all. Below are some guidelines to consider when crafting your salad creations.

1. Load up on greens. The basis of any healthy salad consists of a hearty helping of greens. Don’t feel confined to iceburg lettuce and/or romaine. Be creative with watercress, arugula, mesclun, baby spinach, fresh herbs, or a combination of different greens. Not only will the variety add different flavors, but the deeper greens also contribute more nutrients than iceburg lettuce.

2. Choose non-starchy, colorful vegetables to add to your greens, such as tomatoes, cucumbers, bell peppers, radishes, sweet onions, carrots, and celery. These ingredients are packed with nutrients and fiber, helping to fill you up as well as add fundamental nutrients to your diet.

 3. Choose additional, more calorically-dense toppings wisely and in small quantities. Things like sunflower seeds, candied nuts, cheese, bacon, croutons, corn, eggs, avocado, dried fruit, cold cuts, and noodles can add significant amounts of flavor, but also significant amounts of calories and fat. While some of these added toppings do have good qualities (ie: eggs, seeds, avocado, nuts), they are also high-calorie foods, and should be used sparingly.

4. Always ask for dressing on the side. Dressing can add up to 200 calories per 1-2 tablespoons (think blue cheese or ranch), not to mention up to 20 fat grams, and not the good fat! A good choice to consider is extra virgin olive oil and vinegar, which provides a healthy dose of monounsaturated (healthy) fat, vs. the saturated fat in other dressings. Also, when asking for dressing on the side, consider dipping your fork in the dressing instead of drizzling it on, which will still provide great flavor but substantially reduce the quantity.

5. Beware the restaurant salads! If the menu isn’t clear, ask specifically what is on the salad. A simple Asian Chicken Salad could actually include fried chicken strips, fried wontons, soba noodles, and loads of sugary, sweet and sour dressing. Don’t take the risk! Even a simple Caesar salad, which seems healthy in its abundant base of romaine lettuce, usually comes loaded with dressing, croutons, and cheese. Make a point to know what it in your salad before it is sitting in front of you, tempting you.

Some ideas for including lean sources of protein to your salad for more satiety and to make them meal-worthy include: 3 oz. grilled or baked chicken or fish (about the size of a deck of cards or an average bar of soap), 1 hard boiled egg, 5-10 unsalted nuts, ¼ cup beans (not baked beans!), or ¼ cup edamame (soybeans).

The bottom line: salads can still be fantastic, nutrient-dense, delicious, and creative options for individuals watching their health and weight. It is critical, however, to understand that not all salads are created equal, but you now have the knowledge and control to be salad savvy.

Enjoy!

Today’s weekly nutrition article was written by

FMAR/CMWL’s nutrition student - Samantha Reiff

Using herbs to spice up your food

Attached is a great link to an article about using herbs to season your food. I hope you enjoy the article.

http://www.dailyherald.com/article/20110809/entlife/708099879/

The challenges of staying with the plan when everyone else is eating the good food.

In an ideal “dieting world”, everyone around you would be eating healthy, there would only be healthy food available to eat, and there would be plenty of time for exercise without the stresses of everyday life.

Unfortunately, this ideal world does not exist for most of us. We are faced with many challenges that make dieting hard at times.

One prominent challenge is seeing everyone around you eating “the good food”. It is often hard to eat a salad when you see your friends and family eating the foods you want. So, how do you stay successful with the challenges?

• If you know you will be attending a party or going to a restaurant, choose foods wisely the rest of the day. This will allow some wiggle room for making some not so healthy choices when with friends.
• Do not tell everyone you are dieting. Some may try to tempt you with unhealthy foods, others may question everything you are eating, and some may offer unsolicited advice. If others ask, just let them know you are trying to eat healthier.
• If you are going to a restaurant, look online at the menu earlier in the day and make your food selections – and stick with it. This will reduce the temptation for making unhealthy food choices.
• Remember, that even though others around you may not be eating healthy food at that particular time, they may be eating very healthy at other times or just may not be motivated for a healthy lifestyle at this point of time. Do not let their habits influence your goals.
• If you are hosting friends at your house, plan to prepare a healthy meal. If you are going to someone else’s house, offer to bring a healthy dish.
• Remember, it is ok to try a small piece of “unhealthy food”. On the other hand, if you don’t think you can stop – just skip it.
• Join an exercise class where you may meet new friends that are also focusing on health. You can motivate each other.
• Even though it may be challenging, keep reminding yourself why you are trying to lose weight. This can help keep you on track.