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Salad Stressors

May 22, 2013

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I love salads, they are an easy way to help you get the recommended 3-5 servings of vegetables per day and can be a great nutrient dense snack. It used to be that when you made a salad or ordered one from a restaurant you knew that you were getting something nutritious. These days you have to be really careful with anything called a salad. Nowadays salads can be the most unhealthy thing on the menu but the healthy sounding name can throw you off. The southern fried chicken salad from O’Charley’s has 1100 calories, 61 grams of fat, and 3700 mg of sodium (myfitnesspal.com). Here are some tips to help you make better salad choices.

1. Use dark greens like spinach and kale as your base

2. Use plenty of vegetables as toppings (carrots, peppers, tomatoes, etc)

3. Pour out the dressing on a tablespoon and use that to put it on the salad or ask for it on the side to save hundreds of calories

4. Use vinaigrette type dressings instead of the creamy dressings

5. Use grilled lean meats (chicken and fish) instead of fatty meats like (bacon) as a protein source

6. Choose a house/garden salad over a Caesar salad when dining out to cut your fat and sodium intake. 

There’s nothing worse than eating wrong when you think you are eating right.  Remember these tips next time you are craving a salad.

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