Salads can be your best friend when trying to lose weight but beware of calorie-laden toppings.
A typical green salad of green leaves, tomatoes and cucumbers is low in calories, salt and fat and high in nutritional value.
However, toppings such as croutons, bacon bits, cheese, breaded chicken and creamy dressings will turn an innocentlooking salad into a dieter’s nightmare.
The golden rule with salads: avoid fatty toppings, always ask for the dressing on the side and avoid mayonnaise or cream-based dressings.
Salad dressings
Salad dressings are almost always high in calories. A single serving (two tablespoons) of mayonnaise is 220kcal; a mayo-based Thousand Island dressing is 194kcal and blue cheese dressing is 228kcal.
• Try making your own lower-fat and lower-calorie dressings out of fruit juices. Or make a healthier vinaigrette with olive oil and vinegar or fresh lemon juice.
• Take care when buying commercial
ower-fat salad dressings – while they may be low in fat, they can often be high in sugar. Always check the nutrition information on the label.
• If you’re in a restaurant or cafe, ask for the dressing to be served on the side and add only as much as you need.
• Give a wide berth to salads such as Caesar, Waldorf, coleslaw and some pasta and potato salads, all of which are generally soaked in mayonnaise.
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