How to Avoid High Calorie Salads

Although salads are considered "diet food," many people make the mistake of piling their greens with high-calorie dressings and toppings. Instead of shedding unwanted pounds, dieters then find themselves gaining extra weight. Here's how to avoid those diet blunders and avoid high-calorie salads.

Instructions

Difficulty: Easy

1. Build the base of your salad with nutrient dense greens. Iceberg lettuce may offer a nice crunch, but it is packed with little more than water. For better nutrition, try dark leaf varieties such as red leaf lettuce, spinach and arugula. Combine different blends for varied taste and texture.
2. Add protein to your salad by mixing in lean chicken strips, turkey, tuna or shrimp. You can also incorporate boiled eggs and beans, such as lentils and garbanzos. Limit your serving of protein to 3 ozs.
3. Load your salad with fresh, colorful vegetables such as yellow peppers, grape tomatoes and shredded carrots. You can also add fruit for a sweet taste. Try orange slices or dried fruits, such as raisins and cranberries. There is no need to limit your intake of vegetables and fruits, especially those high in fiber.
4. Top your salad with crunchy nuts, such as almonds or walnuts, and shredded cheese. Limit how many toppings you use, as they can add a considerable amount of fat and calories. Likewise, pick low-fat creamy dressings, or try a combination of balsamic vinegar and lemon juice.

Tips & Warnings

• Salads can be made with a variety of ingredients and can be served warm or cold.