| What is the first thing you hear people talk about | | | | are for you. Spinach contains nine-times the |
| eating when they mention that they are going on | | | | amount of Vitamin K as iceberg lettuce. |
| a diet? The thing that comes to my mind is | | | | Add color: |
| salads. Everyone turns to salads when they want | | | | Brightly colored fruits and vegetables give you the |
| to improve their eating habits but there are two | | | | most nutrients and the best salads contain a wide |
| things you should be aware of. First, when you go | | | | variety. Try adding artichoke hearts, beets, corn, |
| on a "diet" you do not have to restrict yourself to | | | | red and green peppers, and tomatoes. |
| eating salads in order to lose weight. Second, | | | | Pack in protein: |
| salads are not always a healthy choice. | | | | Make your goal at least 25 grams of protein |
| Salads are often times thought of as the ultimate | | | | because this will help keep you full longer. Ideas |
| diet food because lettuce is made up of mostly | | | | for adding protein include whole eggs (7 grams), |
| water and is good for you in many ways. It is | | | | cottage cheese (7 grams in ¼ cup), chopped |
| true that salads can be quite healthy, but if you | | | | chicken (11 grams in 1/3 cup), or tuna (23 grams |
| are not careful about what goes on your salads | | | | in 3 ounces). |
| you could be in big trouble. | | | | Avoid creamy dressings: |
| Take the chicken Caesar salad from Chili's for | | | | Creamy salad dressings contain the most fat and |
| example. This dish packs in 1,010 calories and 76 | | | | calories. Look for dressings marked low-calorie |
| grams of fat. How about the Steakhouse salad at | | | | and/or low-fat such as those that are vinegar |
| Applebee's? This one is going to cost you 1,191 | | | | based. If you do choose a creamy dressing, ask |
| calories and 75 grams of fat. Both of these | | | | for it on the side. You will be more likely to eat |
| restaurants have much healthier options on the | | | | less of it this way. |
| menu if you do a little research. Do not fool | | | | Salad bar traps: |
| yourself into thinking that the healthy options are | | | | There are several items at a salad bar that |
| always salads. | | | | contain few nutrients and many calories. They |
| If you have decided that you are really fond of | | | | include bacon bits, fried chow mien noodles, and |
| salads and they are your healthy meal of choice, | | | | croutons, just to name a few. Forgo these items |
| keep these tips in mind when preparing or | | | | when possible. |
| ordering one for yourself. | | | | Remember, if you are trying to lose weight you |
| Choose spinach: | | | | do not have to stick solely to salads. You can |
| When choosing the base for your salad, keep in | | | | usually find other items on the menu that are just |
| mind that the darker the leaves the healthier they | | | | as healthy. |