Question for you…What really is a salad?
So many people associate dieting and “eating right” with having a salad for lunch and dinner. What is the main ingredient in a salad? The correct answer is non starchy vegetables. What is a non starchy vegetable? These are all the veggies out there except for peas, corn, potatoes and squash. So when you go to a salad bar, order a salad off the menu or go to the market to buy salad fixings notice if non starchy vegetables make up the majority of that salad. Most salads these days are filled with nuts, cheese, olives, fruit, avocado, croutons, seeds and other higher calorie foods. The reason salads are considered a “diet food” is because you can eat a huge bowl of salad full of greens, tomatoes, carrots, broccoli, radishes, celery and other veggies for barely any calories. However, when you load on cheese, nuts, high-fat protein, olives, avocado, dried fruit and dressing—it is no longer a salad!!! I know this is going to hurt many of you but a Cesare Salad is not a salad!!! Sorry guys. I need some more veggies on there!
How to order a salad:
Fill the plate with as many non starchy veggies as you like—go crazy! Choose vegetables with different colors and textures–fill the plate!
Add a lean protein such as chicken, turkey, fish, lean steak, egg whites, cottage cheese, tofu or beans
Add ONE splurge if you want—whatever you prefer. Cheese, nuts, olives, avocado, dried fruit…
Choose a low calorie dressing. Ask for olive oil and vinegar rather than a pre-made one and go lighter on the oil than the vinegar. Add lemon juice, pepper and other seasonings for extra flavor without the calories.
Whatcha think? Some of you will save 300-1000 calories by changing your salad. SERIOUSLY!!! Be mindful of what you eat and take control. You can do this!