The Revolution: Healthy Vs. Unhealthy Salads
Audience members Lisa and Sabrina joined personal trainer Harley Pasternak to talk about making healthy choices at the salad bar. He said salad can make or break your diet, and you may be shocked to learn that some salads aren’t healthy at all. They may have more calories than pizza or hamburgers.
Americans eat about 30 pounds of lettuce each year. Some ingredients on the salad bar are healthy. For example, carrots were first grown as a medicine, not a food. But others may be sabotaging your attempts to eat healthy.
Harley had Lisa and Sabrina build their dream salads. After one minute, Harley evaluated the ladies’ salads. Ingredients like Crunchy Noodles, Ranch Dressing, and Cheese can pile on the calories. Both ladies found out their salads probably contain over 600 calories.
Harley Pasternak: Salad Bar Tips
Harley said that an average salad bar meal has over 850 calories. But it’s possible to have a great tasting salad without the fat and calories. Avoid creamy salad dressings. Croutons are fried, and high in fat and sodium. Bacon bits are also high in fat. Instead, choose leaner proteins like chicken and turkey.
Some nutritious high fat items include olives, nuts, and seeds, but you don’t want to overindulge in them because they are high in calories. Pile on the vegetables, and remember that darker lettuce is more nutrient-rich.
The Revolution Salads: Fill Up With Less Fat
Look for Garbanzo Beans and Black Beans to add fiber to your salad. Tomatoes are good for your heart, and they contain Lycopenes, which help prevent some types of cancer. Egg whites and Fat Free Cheese are also great ways to add protein to your salad.
If you’re starting out with a salad made of healthier ingredients, you don’t have to feel guilty about indulging in one or two of your decadent favorites. Also, there’s nothing wrong with a 600 calorie salad if it’s your entire meal.
The Revolution Diet: Healthy Salad Recipe
Harley Pasternak showed the ladies how to build a healthy salad. Start with roughage, such as lettuce, which is high in Vitamin A and Potassium. There are just 30 calories in four cups of dark green lettuce.
Harley recommends taking advantage of seasonal and local vegetables. There are just nine calories in six tablespoons of tomatoes, so they’re a great addition to any salad. Mushrooms add flavor without the calories, and carrots give you a crunchy texture, making them a good substitute for croutons.
Harley Pasternak: Salad Swaps
Beans are high in fiber and protein, but low in calories, so they will fill you up. Broccoli is another crunchy, low-calorie option. Aim for 10 grams of protein and 10 grams of fiber to ensure a healthy salad.
Feta Cheese is creamy and salty, and you want to choose lower fat cheeses for you salad. You can also use low calorie dressings like Balsamic Vinaigrette, and don’t worry too much about finding Fat Free Dressings. Two tablespoons gives you the flavor without the fat.
Harley Pasternak showed off his completed dream salad, which was piled high and weighed in at under 350 calories.