Salads seem like a safe, smart choice when you're looking for a healthy meal. And they generally are, if you know the fat traps to watch out for and all the nutritious add-on options you have.
The best salads are a colorful mix of fresh herbs, vegetables, and fruits that look as good as they taste. "We all eat with our eyes," says Pat Baird, RD, a nutrition consultant, speaker, and author of four books. "That's what makes salads more appealing from the get-go." Here's what she suggests to make your next salad extra enticing without the extra fat:
Watch those dressings. "Even when made with so-called 'healthy' oils, dressings come in at more than 100 calories per tablespoon," notes Baird. "If you don't like low-calorie dressings or you want the benefits of, say, olive oil, use less. Add some lemon, more vinegar, or a touch of hot sauce to boost the flavor and keep the calories down."
Don't let the high-fat extras sneak up on you. Watch out for those salad bar culprits that seem too good to be true: tasty croutons made with oil or succulent mushrooms and artichoke hearts heavily marinated in oil. Cubed and shredded cheeses, though rich in calcium, also pack a high-fat punch. "You don't necessarily have to eliminate them," says Baird, "But you do want to add them judiciously."
Know what you're ordering. When eating out, you'll need to do a little detective work. Ask your server what's in the house salad. If she says salami, ham, or cheese, ask for those to be left out. It's always a good idea to ask for your dressing on the side so you can manage your portion. And, again, as Baird recommends, a request for lemon wedges, extra vinegar, or hot sauce is always a tasty, low-fat way to dress your salad yourself.
Get out of your rut. If your salad keeps consisting of nothing more than tired iceberg lettuce and a few tomato slices, no wonder you're not interested. Why not try something new? Sprinkle raisins or slices of peaches or plums over baby greens. Try a salad spiced up with beef and nectarines to give it a Southwest flare. Whatever you choose, says Baird, "creativity is key."
Prep in advance. If you're interested in jazzing up your salad but lack the time, Baird recommends this trick: Once a week, grab a good hand grater or plug in your food processor, then grate or chop your favorite vegetables-zucchini, carrots, red cabbage, red, yellow, and green bell peppers. Store each vegetable in a separate container, and you always have the prepared ingredients on hand. If you don't have time to chop even once a week, check your local market for prepackaged cut vegetables.
Go nuts. While lettuce is a source of fiber, you can give it a boost, and some more crunch, by sprinkling on wheat germ (high in vitamin E), sunflower seeds, or chopped nuts.
Make it colorful. "The colorful skin of fruits and vegetables are where phytonutrients (substances in plants that have beneficial biological activity) are stored," notes Baird, so add "color, color, color" to make your salads especially nutritious and appealing.
