Slim Down Your Salad

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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