Five Things You Didn't Know About: Salads that are actually healthy
 

Five Things You Didn't Know About:


Salads that are actually healthy


Who doesn't love a big salad? Other than my fast-food addicted, vegetarian-who-eats-no-veggies brother (and dude, the shredded lettuce on a Fillet O'Fish sandwich does not count as a veg) and every kid under 12 I've ever known, who doesn't love a giant bowl of lettucey goodness?

The spring mix, the sliced cucumbers, the carrots, the jicama, the tiny sprinkling of low-fat cheese, the diced tomato, the honey-coated Bartlett pear slices, the candied pecans, the sesame crackers, the giant handful of oil-soaked croutons, the cup of bleu cheese crumbles, the glug-glug-glugs of creamy ranch dressing, the seven rolls from the bread basket to accompany this light lunch -- what's not to love?

Although we can all convince ourselves that any big salad is automatically a healthy meal (and who hasn't?), somewhere deep down in the archives of nutritional information and brain-imprinted food pyramids, we all probably also know how easy it is to turn a well-intentioned salad into a splurge.

I'm certainly not advocating that you stop eating salads or stop spicing them up to keep you interested and happy and in moderation, but I am saying maybe all of us who are ordering or building up big salads could use a little more information on what we're putting on the lettuce and in our bodies. Here are five things that might just help you make all that salad consuming worth your while, courtesy WebMD:

1. Choose dark-leafed lettuce. Spinach, romaine and arugula are darker in color and pack more of a punch than iceberg and lighter-colored lettuce. They have more folate and beta-carotene, vitamins that help rid the body of toxins while aiding eyes and skin.

2. Choose vegetables and fruits wisely. In general, the more colorful the fruit or veg, the more nutrients inside. However, because a simple salad can't be too easy, you should also know that green peppers have only half the vitamin C that their red and yellow counterparts boast, that dried fruit carries far more calories than fresh fruit and artichoke hearts have more than triple the calories than the same amount of broccoli. You don't have to avoid these salad bar faves, just know your limits.

3. Choose lean protein. You only really need a small amount of protein to top off your salad -- remember that old trick that 3 ounces of meat is about the size of a deck of cards or computer mouse? -- and can get the same satisfaction and fill from salmon, tofu and chickpeas as well as the old standards of skinless chicken or turkey.

4. Choose one fat only. And, ahem, make that a healthy, monounsaturated fat, thank you. What does that mean? Nuts, seeds, olives and avocado contain healthy fats that serve your body and brain well, as opposed to cheese. Choose something tasty to sprinkle on your salad and if you must have cheese, probably a good idea to consider if the low-fat stuff is worth it for you.

5. Finally, a half a shot of dressing ought ta do it. One tablespoon of regular dressing, roughly half the glass you'd otherwise use to throw back a tequila shooter, will give your salad flavor without the cost of tons of calories. If you opt to measure using the salad dressing bottle's plastic cap, know it typically holds two tablespoons. If you are still not willing to give up drowning your salad in full-fat Caesar or ranch, consider this nasty comparison: One salad bar-style ladle is equivalent to one hot fudge sundae. At that point, you might as well dip your whole grain bread in caramel sauce and whipped cream, right?

It might all seem like crazy portion control and restrictions, but won't you feel better chomping on your lunch knowing that it really is as good for you as you want to believe?