CUTTING WEIGHT WITH SALAD TAKES A DRESSING DOWN

Trying to eat healthily can be a minefield. One day we’re told one thing and the next something else.

Most of us would like to assume grabbing a salad on the go or making one at home is a fail-safe option. But as they say, you should never assume, because while the leaves in salads are good for us, often ingredients lurking within or the dressing on top can quickly push the kilojoules up.

So, what salad toppings are bad for you?

Creamy and cheesy dressings

These are tasty additions to a salad and can help spruce up those leaves, but the creamier the dressing, often the higher the calorie content.

You’re much better off with balsamic vinegar and a small spray of olive oil.

Bacon

Bacon adds protein to a salad, but also a high amount of fat, some of it saturated because it’s not a very lean meat.

Chicken and turkey are better alternatives.

Fried meat

Meat can be a great source of protein, but fry it or worse, bread it and you’ve instantly added hundreds of kilojoules to your salad.

Choose plain grilled or baked instead.

Avocado

Avocado isn’t strictly bad for you as it is a good fat. The problem with avocado is that people eat too much of it.

One whole avocado can be anything from 850–1250 kilojoules and 20–30g fat.

Too much can be a bad thing so this needs to be limited – portion control is key.

What is the healthiest salad to eat?

A beetroot salad is a good option because beets are naturally sweet and tasty, plus they provide us with iron.

A salad filled with quinoa can help bump a salad up to a meal-sized portion, plus it contains sources of calcium, iron, vitamin E and B. It also contains nine essential amino acids and protein.

A lentil-based salad is great if you want carbohydrates without the fat, plus they provide essential fibre.

When a salad has leaves as its largest proportion and it’s not smothered in unhealthy dressing, you generally know the kilojoules will be lower.