2012.07.05
The great thing about replacing meals with salads is that it's a great way to fill you up without fattening you up (think low-calorie and nutritious veggies). However, you'd be surprise how certain salad-making decisions can actually wreck your weight loss efforts if you aren't careful. Here's a list of dos and don'ts to keep in mind:
DON'T Start With Iceberg Lettuce
Iceberg lettuce offers very few nutrients or taste for that matter. Stick to darker leafy greens, like spinach, arugula and romaine for extra flavor and nutrients.
DO Make Your Own Salad
The main ingredient of premade salads is iceberg lettuce. Other than that, the fresh factor just isn't there. And the creamy, high-calorie dressings that get added on aren't exactly the most beneficial or diet-friendly option. If you can't make yours at home, take advantage of salad bars so you have control over what goes into it. Besides dark leafy greens like spinach, you can also load up on fiber-filled beans and colorful veggies like red peppers, corn and snap peas.
DON'T Dip Your Dressing
Many people assume that asking for their salad dressing on the side instantly saves them hundreds of calories, only to end up dipping every piece of salad into it? So the next time you ask for salad dressing on the side, try to pour a small amount directly onto the salad. Not only will you avoid the dreaded 'salad drenched in dressing', you probably won't even miss any of the flavor.
DO Practice The '2/3 Rule'
When making your own salad, try to remember this "2/3 rule": Two-thirds made up of greens and raw veggies, 1/3 is devoted to small portions of healthy fats (nuts, olives, avocado), lean proteins (chicken, fish, hard boiled eggs) and higher-calorie ingredients (crumble blue cheese, wasabi peas, croutons). That way, you won't feel like you're depriving yourself or hungry.
DON'T Overdo It With The Toppings
While adding all sorts of fun ingredients is a great way to spice up a salads, don't go overboard at the salad bar. Practice portion control, especially if you're going for tuna, chicken, egg, pasta and bean salads as these are typically loaded with mayonnaise (not good for the waistline).
DO Try Something Different
It's harder to stay healthy if you end up eating the same salad day after day. To avoid that salad rut, experiment with interesting ingredients: fresh herbs, navy beans, lentils, sprouts, kiwi slices, goat cheese, macadamia nuts, pumpkin seeds and falafel. By keeping things interesting, you're diet won't seem so bland.
For tasty salad recipes that won't hurt your figure, head on over to ifood.tvIceberg lettuce offers very few nutrients or taste for that matter. Stick to darker leafy greens, like spinach, arugula and romaine for extra flavor and nutrients.
DO Make Your Own Salad
The main ingredient of premade salads is iceberg lettuce. Other than that, the fresh factor just isn't there. And the creamy, high-calorie dressings that get added on aren't exactly the most beneficial or diet-friendly option. If you can't make yours at home, take advantage of salad bars so you have control over what goes into it. Besides dark leafy greens like spinach, you can also load up on fiber-filled beans and colorful veggies like red peppers, corn and snap peas.
DON'T Dip Your Dressing
Many people assume that asking for their salad dressing on the side instantly saves them hundreds of calories, only to end up dipping every piece of salad into it? So the next time you ask for salad dressing on the side, try to pour a small amount directly onto the salad. Not only will you avoid the dreaded 'salad drenched in dressing', you probably won't even miss any of the flavor.
DO Practice The '2/3 Rule'
When making your own salad, try to remember this "2/3 rule": Two-thirds made up of greens and raw veggies, 1/3 is devoted to small portions of healthy fats (nuts, olives, avocado), lean proteins (chicken, fish, hard boiled eggs) and higher-calorie ingredients (crumble blue cheese, wasabi peas, croutons). That way, you won't feel like you're depriving yourself or hungry.
DON'T Overdo It With The Toppings
While adding all sorts of fun ingredients is a great way to spice up a salads, don't go overboard at the salad bar. Practice portion control, especially if you're going for tuna, chicken, egg, pasta and bean salads as these are typically loaded with mayonnaise (not good for the waistline).
DO Try Something Different
It's harder to stay healthy if you end up eating the same salad day after day. To avoid that salad rut, experiment with interesting ingredients: fresh herbs, navy beans, lentils, sprouts, kiwi slices, goat cheese, macadamia nuts, pumpkin seeds and falafel. By keeping things interesting, you're diet won't seem so bland.
