Eat Smart At A Salad Bar!

HAPPY Wednesday :D
How are you doing?! Are you having a PRODUCTIVE week so far?! It's midweek so hopefully you've gotten in some good workouts and you're eating clean :) If not...no worries! The loads of magic happens everyday of the week (lol) so jump in and get started!!

Eating a salad a day is 1 of the best ways to work vegetables into your diet! But even at a salad bar, a few bad toppings can take it from health food to stealth splurge faster than you can say "ranch dressing!"
Today's post is on building a salad! Next time you hit a salad bar, go for veggies in a rainbow of colors and get a wide range of nutrients!! Bring SALAD On :)

THE BASE

- Spinach And Kale Mix: So many nutrients, for next to NO calories! If you're still deciding between a sandwich and a salad for lunch, chew on this: It would take 61 cups of kale to equal the calories in 1 chain's turkey and cheese sandwich with mayo, and a whopping 69 cups of spinach to hit that mark. Go for the darkest greens available because they tend to have the most antioxidants. 

- Red Cabbage: "Leafy purples" doesn't have quite the same ring to it as "leafy greens," but don't hold that against red cabbage. The veggie's purple tint comes from heart healthy compounds.

BRIGHT VEGETABLES

- Tomatoes: Red tomatoes have lots of lycopene, which might lower the risk of heart disease and some forms of cancer. 

- Carrots: There's a group of disease fighters called carotenoids, and if the name hasn't already tipped you off, carrots are full of them. (So are orange peppers.)

- Red Onions: Always a smart add, with plenty of flavor and almost no calories.

- Yellow Peppers: These are antioxidant powerhouses. That's true of some other yellow and yellow-orange produce, too.  

TOPPINGS

- Olives: Olives are loaded with healthy fats, and its only takes a few to load your bowl with flavor.

- Walnuts: Add crunch to your salad with nuts and seeds. Walnuts are full of heart healthy omega-3s.

PROTEIN

- Eggs: Eggs are key for a satisfying salad. New science says that pairing raw vegetables with cooked eggs may help us absorb more of the veggies nutrients. Other good protein picks: Chickpeas, beans, and grilled chicken.

AVOID!!

- Goopy Dressing: A creamy 1 can have more than double the calories of a vinaigrette. Skip it, or make it your only salad splurge.

- Oily Vegetables: Grilled and marinated veggies can sneak in fatty calories. If you opt for them, use less dressing.

- Bacon Bits: Whether you go for the real or imitation kind, the salt can get pretty crazy. Ditto for crispy onions.

- Cheese: Sprinkle with care: Many cheeses pack in about 100 calories in a tiny 1/4 cup. (And feta, is high in sodium to boot.)

- "Crispy" Chicken: That's restaurant speak for "calorie laden." Grilled or roasted chicken is better.

- Croutons And Crispy Noodles: Pass on both. The calories vary but they can rack up more than 100 per 1/2 cup.

When I go to a salad bar, I keep my dressing as simple as possible. I drizzle with extra-virgin olive oil and some balsamic vinegar.
If you're making a salad at home, you can customize this classic with flavorful add-ins, like grainy mustard, chopped scallions or shallots, fresh herbs, ground pepper, and lemon juice.

It's going to be a salad bar kind of day for me :D
Have a DELICIOUS, SMART, and FIT day!
SEE YOU on Fridayyyyy!!