Anatomy of a Healthy Salad

In a recent conversation with a gym acquaintance (someone I know, but rarely see outside of the gym), she asked me for some advice on losing some body fat.  Swimsuit season is fast approaching, and she was hoping for a leaner more swimsuit-friendly figure.  After months in the gym, and very little measurable progress in the area of body-slimming, she was fast approaching a level of frustration akin to that of an Amish electrician.

Since I am quite aware of this woman’s general workout ethic (and it’s consistent and persistent), I immediately asked her some questions about her dietary practices.  Afterall, my favorite mantra is:  You can’t out train a bad diet.

What do you usually eat for lunch?  Her answer:  a salad.

The typical answer of many a health-conscious woman.  It is the self-controlled, intelligent, responsible choice for a mid-day meal.  Or is it?

It depends.  What do you mean by “salad”?  Just because something is labeled as a salad doesn’t mean it’s low in calories or that it’s particularly “good for you”.

If your favorite salad is preceded by the words “Ceasar” or “Cobb”, do yourself a favor and just order the sandwich.  The downfall is in the dressing, which is high in fat and therefore calorie dense.  It’s not unusual for a conservatively sized Ceasar salad or Cobb salad to have over 400 calories, especially if you’re adding croutons.

Beware of other salads, too.  Some dressings such as ranch, bleu cheese, 1000 island, and Russian can sabotage the healthiest of salads.  Also things like cheese, bacon, croutons, nuts and dried fruit can pack on a huge increase in calories if not used judiciously.

But don’t be scared away from the salad option.  Salads can be a very balanced and nutrient-rich meal if you follow some basic guidelines.

Start with dark greens.  The darker the green in edible plants, the more nutrients they hold. Choose those that are lusciously deep in color and mix them with a variety of shades, textures and tastes for the perfect balance of vitamins and minerals. Avoid traditional iceburg lettuce because not only is it fairly boring and tasteless, it also cheats you out of the abundance of vitamins you’ll find in more colorful greens.  Fresh spinach, arugula, swiss chard, bibb or boston lettuce, red and green leaf lettuce, and watercress are all great choices for the base of a good nutritious salad.  Don’t be shy.  Pile them on.  You aren’t going to over-eat on these low in calorie, but high in nutrient greens.

Add other vegetables like snow peas, broccoli, cauliflower, sprouts, sweet peas, cucumbers, carrots, sweet peppers, and tomatoes.  These add color to your salad.  And the prettier the salad, the better for you it is. 

Don’t forget the lean protein.  Make your salad a balanced meal by adding a serving of lean protein.  (A serving of protein is about the size of your open palm.  If you are a small person, the serving size will be smaller.  Comparing your servings to the size of your palm makes it easy, since we tend to carry our palms around with us wherever we go.)  White meat chicken or turkey, shrimp, plain tuna, or beans are all good choices.  Adding some protein to your salad will help you feel more satisfied between meals, too.

Be sparing on the treat ingredients.  Limit yourself to one item and keep it small.  Nuts, cheese, bacon, olives, avocado, sunflower seeds, croutons, and dried fruit all fall in the treat category.

Get the dressing on the side.  Even when you choose a light and healthy dressing such as light balsamic vinaigrette, honey mustard, or sesame ginger, you can control the amount you ingest when it’s served on the side.  Most of the calories in a salad come from the dressing, so this is where it really pays to choose wisely.

Follow these simple guidelines and you'll end up with a filling and healthy salad that packs a nutritious punch while still being nice to your waistline.

Need a little more inspiration?  Check out my recipe for Mandarin Grilled Chicken Salad.