4 ways to cut calories without sacrificing taste
Don't fool yourself into thinking that all salads are healthy. There are many fat traps lurking at the salad bar—you just need to know how to avoid them! With a few simple swap outs, you can build a satisfying salad that won't derail your diet.
Start with a healthy base
A good rule of thumb when picking lettuce: the darker the leaf, the
more nutritious. Swap out pale iceberg for vitamin-packed romaine,
spinach or radicchio. Two other nutritional powerhouses are
potassium-rich endive and red cabbage, which is loaded with
phytonutrients.
Load up on the right veggies
Not all vegetables are created equal. Fill your plate with smart
picks: carrots, peas and broccoli. A colorful mix will provide you
with a variety of nutrients. Beware of anything drenched in oil,
such as sun-dried tomatoes; instead opt for fresh tomatoes, an
excellent source of lycopene.
Pump up protein
Protein is a must-have to keep you satisfied. Just don't
reach for anything battered and fried. Stick with lean proteins
like skinless chicken or turkey, salmon or tuna. If you want a
vegetarian option, go for legumes. Half a cup of canned beans packs
6 grams of fiber and more than a quarter of your daily protein for
about 100 calories.
Avoid the extras
Crunchy noodles, croutons and bacon bits are all salad sabotagers.
If you're craving crunch, add a tablespoon of heart-healthy
nuts in lieu of ad-ins with no nutritional value. Cheese is another
topping to go easy on (¼ cup of Cheddar adds more than 100
calories). Opt for a small amount of a strong-flavored cheese like
feta or Parmesan, which are naturally lower in fat and
calories.
For more ways to build a better salad, go to Shape.com.
––Alla Byrne
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