Are you on diet? Never add these ingredients to your salad!
Salads are for many of us a fresh and nourishing lunch, especially if you are on a diet. Specialists warn us to use only healthy ingredients, otherwise, salad can be an enemy of our diet.
Salad is an excellent source of vitamins and essential nutrients, which most of us do not eat quite often. This, however, can be easily converted into a less beneficial to the body if we put in the bowl certain ingredients.
Here’s why you should never add these ingredients to your salad:
1.Crispy chicken, shrimps, or tofu
Coconut shrimps, crispy chicken, fried tofu, or any coated protein that add unwanted calories and a certain amount of sugar, making the salad may not be so “harmless”. Renowned nutritionist Brigitte Zeitlin, RD says that “you always want to add a lean source of protein to your salad to help satisfy and fill you up.” In this case, you can choose salmon, hard-boiled eggs, grilled chicken breast, grilled or boiled shrimps or steamed tofu.
2.Crunchy noodles, wontons, and tortilla strips
Everything you add to your salad through these ingredients is about 240 calories per serving and fat (60 calories at about 60 grams). The same thing happens with the tortilla strips and wontons.
Nutritionists suggest adding one or two tablespoons of walnuts, almonds, pistachios, pumpkin seeds or hemp seeds. They add healthy fats that make you feel full thus, you will no longer seek unnecessary snacks between meals.
Caesar, ranch, and honey-Dijon or any other creamy dressing are loaded with calories (almost 160 calories per 2 tablespoons), unhealthy fats (at least 17 g, astonishingly, from soybean oil) and sodium (170 mg). You better replace creamy dressings with a drizzle of extra virgin olive oil and freshly squeezed lemon juice.
Even if they give a certain texture and flavor to the salad, a handful of croutons can add up to 100 calories, over 200 mg of sodium and a few grams of saturated fat without nutritional benefits. Nutritionists recommend adding spicy nuts like walnuts, almonds and dried Italian herbs for the same effect.
Apricots, raisins or dried cranberries are loaded with about 22 grams of sugar. They also have 100 calories per 1/4 cup but without the usual fruit fibers.
To avoid the unnecessary amount of sugar, you can add a portion of fresh seasonal fruits such as half a cup of cut grapes or clementines. You can also choose to taste fresh fruits after the meal.