Keep That Salad Healthy

I love salads, and I love getting adventurous and creating new ones, with different toppings and flavors! You have to be careful though, because these healthy greens can quickly become unhealthy when you mix extra-large portions of too many toppings. This morning I wanted to share three tips in helping you keep that salad good for you. Grab your bowl of greens and let's toss up a balanced meal for you.

First, you want to pick your protein. Many salads are loaded down with chicken, bacon and cheese, which is just too much extra fat and calories. You just need one protein; that's it. Choose a 3-ounce serving of meat, fish, beans or cheese and place this on your greens. {3-ounces is about the size of a deck of cards.}

Second, add some crunch. Skip the croutons, tortilla strips or noodles and go with peppers, carrots or celery instead to keep it healthy. According to the American Dietetic Association, people who eat a salad-a-day are more likely to meet their important vitamin intake, including immunity-boosting C and E.

Third, add a little fat. Monounsaturated fats help you absorb carotenoids found in veggies like carrots and spinach, which are also super important for eye health. If you want to try something other than the common oils, try out one of these options instead {which are all the fat equivalent to 1-2 tsp oil}:

• 10 olives
• 12 almonds
• 7 walnut halves
• 1/4 avocado

Some other ways that I like to keep my salads fun and interesting:

• Add raspberries and almonds
• Squirt with lime juice
• Toss in some red onion
• Sprinkle on some sunflower seed
• Drizzle with blueberry {or another fruit-infused} vinegar
  

Questions:

Do you eat a lot of salads?

What is your favorite salad topping?