The foundation of most salad, lettuce adds substance, crunch, water and fiber for few calories. Toss in and out for addition vitamin with mixes baby greens, green crisp and baby spinach, these are rich in vitamins A, C and K.
Pile on the veggie:
Vegetable like bell peppers, grated carrots, edamame and tomatoes provide flavor, fiber and vitamin for few calories. When building your own salad use as many veggies as possible for extra filling power and nice crunch. Practice moderation when it comes to starchy vegetable toppings like corn and potatoes.
Protein such as lean meat, tofu, eggs and beans will help bulk up your salad and keep you full longer. Lean protein are grilled chicken, beans of all kinds, chickpeas, tofu, hardboiled eggs (especially the whites), or seared tuna are leaner choice. Nuts and seeds are popular in salads as protein, also healthy source of good fats.
People love cheese, so they tend to pile up multiple servings of it in their salads. While cheese is a nutritious food that adds flavor, calcium and protein, to keep calories in check, use a single serving of cheese (approximately 2 tablespoon). A smaller amount of stronger flavor cheese such as brie, feta, gorgonzola or bleu cheese will help to cut down the calories.
Don’t forget the fruits:
Don’t leave fruits on sideline! Fresh and dried fruits add sweetness that can help temper the slightly bitter taste of greens and veggies. They also provide colors and texture to your salad. Chopped apple, pears and grape, or mandarin orange are excellent salad toppings. Chewy dried fruits works well on it as well. But they are also high in calories. Avocado are creamy and nutritious thanks to their heart healthy fats. Keep your use of avocado to a minimum if you are watching your weight.