Shake up Your Salad

Eating a salad always sounds healthy, but is it really? Salads are the perfect vessel for getting more fruits and veggies into your body. However, when you add multiple high-calorie toppings and dressing on your lettuce it can ruin the health factor we crave to get from salads. Learn what to avoid putting on your salad, and what ingredients will increase the health factor.

Avoid using Iceberg lettuce. Although it has a nice crunch, it lacks greatly in nutritional value and there are not many vitamins or fibers. In addition, this lettuce is normally paired with globs of high calorie dressings to spice up the taste. Instead, use dark greens like spinach, arugula, or kale. These are rich in vitamins and minerals, and are less dull in flavor therefore requiring less dressing.

rich in vitamins and minerals

Croutons are a crowd favorite when it comes to salad toppings, but they do not add much nutritional value to salads. Normally, a full serving of croutons can be up to 200 calories. If you want a crunch in your salad, try adding a tablespoon of walnuts, or flax seeds. They are good for your heart, and have a blast of fiber for your bodies digestive system.

walnuts are good for your heart

Everyone loves a hearty sprinkle of cheese throughout their salad. It is a great source of protein and calcium, but it also has sodium, fat, and unnecessary calories. So what should cheese lovers do? It’s simple. Simply stick with a one serving of cheese, which is about one and one-half ounces. You can also try using vegetarian cheese substitutes so you can get the taste of cheese, without the extra calories. 

Don’t drench your salad with dressing . Most dressings are high in calories and fat. A single serving of dressing, which can be as little as one to two tablespoons, can be 200 calories. Try ditching the dressing all together and squeezing fresh lime of lemon juice on your salad.

lemon juice on your salad

If you do want your favorite dressing while you’re out at a restaurant, order it on the side and drizzle it on your salad yourself. You will be surprised with how much dressing you don’t end up using, and how many calories you save.

Try these amazing and healthy salad recipes at home for a satisfying meal at home. Neighbors Emergency Center offers 24 hour emergency care in Houston and Austin 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center. Check The Beat, and stay updated on our new NEC locations coming to Tyler and Midland.

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