Healthy Eating Habits

Healthy Eating Habits for Salt Lake City Boot Camp Participants

5 Tips for Building a Healthier Salad:

If you are trying to eat light and healthy, you may think choosing salad is a no-brainer. But beware—salads can contain more calories and fat than you think. 5 easy tips to help you build a healthier, low-calorie salad.

Nothing sounds healthier than a salad, right? It may be, but not if you add the wrong ingredients. You can go from a cobb salad or standard chef’s salad loaded with everything from chopped bacon, ham, egg, cheese avocado, etc. with yummy dressing costing you a walloping 1000 calories and 80 grams of fat. That may be more than half your days allotment of calories. Follow the guidelines below to be healthy and happy….feeling good all over.

1. Start with a strong foundation: that provides important nutrients like folic acid and lutein and vitamins and minerals such as mesclun greens, baby spinach or spring mix, spinach, romaine and leaf lettuce. Less than 20 calories per two cups. Tasty!

2. Pile on Veggies such as red bell peppers, broccoli, carrots, sugar snap peas, cucumbers, celery, red onions, cauliflower, avocado, jicama, tomatoes. Stick with raw or lightly steamed vegetables. At 25 calories or less per ½ cup serving you can’t go wrong. Variety and color is the spice of life.

3. Don’t forget the protein! Your salad becomes a meal when you add the protein. You can have lean animal protein such as chicken, turkey, fish or lean sirloin steak. Vegetarian try ½ cup of cubed tofu or ¾ cup chickpeas, kidney beans, pinto beans or other legumes.

4. Choose one extra which would be something that would add dimension and flavor to your combo. While some of these extras are packed with nutrients, they’re also packed with calories and fat so use sparingly. A little of these go a long way. Each is between 40-70 calories: 2 tbls cheddar, Parmesan, goat, Swiss or feta cheese; 1 tbls chopped walnuts, pecans or sliced almonds; 1 tbls sunflower or pumpkin seeds; 1 ounce avocado; 10 small olives; ¼ cup croutons; 2 tbls dried cranberries or raisins.

5. This would be a definite bonus to get all the nutrients in, in one plate – fruit such as apple chunks, orange slices, dried fruit as above, mandarin oranges, clementine’s etc. You get the idea.

Most of all enjoy that delicious and healthy salad, knowing you are doing the best thing for you and your family and those around you. Happy healthy eating!!!