LIGHTEN UP YOUR SALAD BY AVOIDING FATS, SODIUM ADD- ONS
If you’re trying to eat more healthfully, but you still want to enjoy a meal out, ordering a salad is the ideal option, right? Not so fast. While a salad can certainly be a healthy, satisfying option, there are plenty on the menu that can actually short- circuit your wellness goals.
The idea of a salad may sound lighter than a burger, but it’s not always the case. Many restaurant salads are loaded with calories, fat ( especially saturated fat) and sodium. Some salads contain more than a day’s worth of sodium ( 2,300 mg) and more fat than a fast- food double cheeseburger.
In order to enjoy a restaurant salad without busting your health budget, try to find one that is moderate in calories, fat and sodium, and rich in fiber and protein— nutrients that will help you feel satisfied.
Don’t be afraid to make special alterations on your order. Request your salad sans the high- fat, salty ingredients like creamy dressings, cheese, bacon and fried chicken. And include fiber- and/ or protein- rich ingredients, such as beans, grilled chicken, whole grains and nuts.
Helpful hints
Keep these ideas in mind when ordering a salad for your meal:
Cut it in half. Choose half- size salads if available, or eat half of your full- size salad and bring the rest home for another meal.
Fat check. Skip the saturated fat- and sodium filled toppings, like croutons, bacon and creamy dressing. Instead, opt for healthy fats in vinaigrettes, an avocado slice and a sprinkling of walnuts or sunflower seeds.
Dressing on the side. Yes, it’s an oft- heard tip, but it works. Ordering the dressing on the side allows you to drizzle on a small amount, or dip each bite for just a bit of flavor vs. drenching the entire salad.