Here is the continuation to your Salad Survival Guide! Don’t forget: your local Sparkle Market has all of these fresh ingredients to make your salad a healthy one!

Dressing

Avoid:

  • Ranch/Blue Cheese/Caesar: Dressing can change your salad from healthy to unhealthy in a second. These three are the most disastrous to your diet with about 150 calories and 15 grams of fat per serving.
  • French/Catalina/Thousand Island: These orange dressings are almost just as bad as their white counterparts because they’re based on low-grade oils and excess sugar. Just two tablespoons contains at least 150 calories.

Try This:

  • Oil and Vinegar: Since you can control the ratio, this is your best option. Make sure you add only enough to lightly coat the greens.
  • Vinaigrettes: Assuming that it’s based on olive oil, you’ll be getting a big dose of monounsaturated fats.

Cheese Topping

Avoid:

  • Shredded Cheddar: With it’s high calorie count and high sodium level, this is the worst cheese to put on your salad.

Try This:

  • Feta Cheese: Even though it is okay to have blue cheese, feta cheese makes a better option with fewer calories and less sodium. Make sure you use it in moderation have a ton of colorful vegetables to back it up.

Extras

Avoid:

  • Croutons: Add these oil-soaked, enriched flour cubes and your salad is no longer considered healthy.

Try This:

  • Sunflower Seeds: These are one of nature’s finest sources of vitamin E, a fat-soluble antioxidant that helps fight inflammation and lower cholestrol.
  • Raisins or Craisins: While the best option is fresh fruit, turn to these as a great alternative.

For more salad ingredients to avoid and try, check out Eat This, Not That!

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