Good Lifestyle

In the heart, a salad is a slim starter. But even cutting a spoonful of some ingredients and the account of calories and additives - can be added dangerously quickly. (Just think of: a tablespoon of creamy Caesar garlic, one of our16 worst vinaigrette peaksAt 85 calories and 10 grams of fat.)

So, how can you amplify things and keep calories down, whether you are on the salad bar or order the menu? We turned to nutrition pros to know which foods you should never add to your salad.

"Ranch, blue cheese and otherCreamy dressings are usually high in calories and fats that can quickly transform your good intentions from a mega-tooth salad into your diet, "says Bonnie Taub-Ten, R & D, creator ofBetterthandieting.comand author ofRead it before eating it: taking you from the label at the table.

For a similar rich texture - without the caloric catastrophe - "mix balsamic vinegar with a lawyer," suggests Taub-ten. "The lawyer provides healthy cardiac fat with a satisfactory texture and a distinctive flavor."

Similarly scary, in our opinions of RDS, are the reduced drinks of reduced artificial or fatty ingredient fat. "When fat is removed, food manufacturers usually add additional sugar to increase the flavor and mouth of the mouth," says Caroline Weeks, R & D, a clinical dietitist approved in monks, IA. "Added sugar is much more prejudicial to long-term health than fat and, in some cases it is more directly related to chronic diseases and metabolic syndrome."

In addition, your cells need fat to absorb soluble vitamins in fats (such as vitamin K in the kale or thebeta carotene in the carrots), according to the search published inThe American Journal of Clinical Nutrition.

Concerned about the number of calories in a fat vinaigrette? Try Hummus mixed with fresh herbs and a little citrus juice. Or, give this concordance, the courtesy of Jenna A. Werner, Rd, creator ofHappy very strong healthy, a shot. "Top your plate with fresh lemon juice, your favorite vinegar, a honey teaspoon and a teaspoon of olive oil."

Whatever the vinaigrette you choose, make sure to serve it cleverly. "Always keep getting dressed on the side. Dip your fork in the vinaigrette, then in the salad (not the opposite) to make sure that you are not overvalueing the Greens," says Werner.

"Salad" can be a very flexible term. Just ask any Midwesterner who picked up JEll-O salad mounds to a potluck. That's why all our dietitians recommend becoming clean and green. "Opt for fresh or frozen fruit to satisfy your sweet tooth rather than something like Plush with Oreo Cream or another whipped trim, because it is high in artificial additives and sugars," says weeks.

Taub-Ten accepts: "I like to have fruit such as cherries, apricots and mangoes since the sweet taste is often attractive even for those who may not be salads, like my children."

The creamy salads that fall on the tasty side also deserve to jump, says Werner, or stick with a small part. "Based on Mayonnaise Bean and vegetable salads are loaded with grease. Search rather grilled or raw vegetables or try ordinary beans such as Edamame or Pioppeas. These healthier options also have a good mix of carbohydrates, protein and fiber to fill you, not outside. "

Crunch consciously by sprinkling on nuts rather than white bread croutons, which are "zero of nutritional value," says Taub-ten. "For a healthy butt, try adding a variety of nuts. Not only are they composed ofhealthy fats But they also add a heavy dose of protein. An ounce of almonds, for example, provides about six grams of protein. "(About the same amount of protein you will find in an ounce of cheese or chicken.)

If you are going to make nuts, go for the walnuts whatever, says weeks. "The nuts coated with candies can be quite high in sugar." The caramelized coating is often the result of butter and brown sugar. Instead, opt for slightly salted or united nuts, or grilled chickpeas for Crunch.

Get your salt patch by adding some slices of pickle rather than bacon, Taub-Ten recommends, limiting additional grease. But like pickles are still high in sodium, "finely slice them and disperse them all along the salad," she says.

Worse than ordinary bacon slices, Werner counters, are bacon bits. "These have too much sodium," she says. In addition, bits are sometimes not even bacon at all and are manufactured with soy, flours and additives. For a tasty protein addition, try a hard egg half spoon or mix in a small grilled chicken handle or shrimp.

"An easy way to cut calories is to avoid excess starchy carbohydrates, the corn being one of them," explains weeks and potatoes being another. "Aim to vary the color in your salad and include as many dark green, purple and red colors, as you can; they tend to be non-fecile forms of vegetables."

Here's once when it's better not to use your noodle. "The pasta salad on the salad bars is almost always made with a white pasta, which is a refined carbohydrate," explains weeks. Keep your eyes peeled for wild rice or quinoa for a similar carbohydrate solution, just in whole grain mode (which will not leave you with the glasses of blood glucose in one hour).

Whether it's fried onions, crunchy noodles or wonton bands, fat in these seemingly harmless fittings can be added quickly. "Go for nuts or raw or non-salty seeds, or add additional raw vegetables such as carrots, Jicama or broccoli to get a similar crunch with no extra calorie."