If you consider yourself to be a pretty health savvy individual, then you already know that a salad is not automatically the best choice on the menu. Restaurant salads can be loaded with unhealthy ingredients like creamy dressings, fried chicken strips, greasy tortilla strips, and other trans fat-loaded toppings. But what about a salad bar? Or even a homemade salad for that matter? You can see how fresh the produce is, and choose exactly what goes into it. So it’s guaranteed to be good for you… Right? Think again!
If you were to just blindly add ingredients from the salad bar, your salad might not be that healthy after all. For a complete, healthy meal, the ideal salad has four components: 6 oz. of protein, 2 Tbsp (if it’s in oil form) or 1 ounce (if it's in solid form) of healthy fat, 2 cups of greens, and fresh fruit and vegetables. Having adequate protein, fat, and fiber will balance your blood sugar and keep you full until the next meal. Keeping that formula in mind—and avoiding certain other ingredients—will help you to make your healthiest salad yet.
Here’s how to build a healthy salad…
salmon or tuna
grilled (not breaded) chicken
quinoa or brown rice
VEGGIES and FRUIT
squash or zucchini
WHAT TO AVOID:
fried chicken strips
What are your favorite salad ingredient combinations? Share in the comments below!