Let’s do lunch — the healthy way

I receive a regular newsletter from Harvard Medical School. I’m posting this week’s message in its entirety here. Basically, it’s all you need to know about having a salad...
Trio of maize salad

I receive a regular newsletter from Harvard Medical School. I’m posting this week’s message in its entirety here. Basically, it’s all you need to know about having a salad that is tasty and healthy.

Salad can be a good way to go, but you need to be careful. Regular salad dressings, cheeses, and mayonnaise-based salads (such as tuna, chicken, and egg salads) can contain unhealthy fats, hidden sugar, and salt. Not to mention lots of calories. Here’s the trick to a healthy and satisfying lunch salad.
Step 1: Build a vegetable base. Load your plate with leafy greens and raw or grilled vegetables.
Step 2: Add some protein — a few scoops of garbanzo or kidney beans. Beans are an excellent source of fiber — and they’re filling! Other good selections include grilled chicken, low-fat cottage cheese, or chopped eggs. Go light on the cheese. A sprinkle of a strongly flavored cheese like feta or Parmesan can deliver flavor with fewer calories.
Step 3: Add a small amount of healthy fat. Sprinkle on the nuts and seeds. They are high in heart-healthy unsaturated fat and healthy protein, give you a feeling of fullness, and help food stay in your stomach longer. You might also opt for a dash of oil and vinegar.
Step 4: Whole grains and fruit make a nice addition to a creative salad. Look for whole grains like barley or bulgur wheat to sprinkle on top. Or add a few slices of fruit.

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About Rob

Award-winning international ad exec, stand-up comedian and professionally trained chef who Ad Age calls, "undoubtedly one of the industry's most colorful characters". Hosts TV and radio, writes in Huffington Post and serves as personal chef to his wife and daughters.

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