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.