During the summer I eat a lot of salads – do you have any advice about healthier dressings? Also, is a salad a good option to order in a restaurant?
BHF dietitian Victoria Taylor says:
Salads are often seen as a low-calorie choice, and therefore ideal for those trying to lose weight. But ingredients like cheese, bacon and croutons can dramatically increase the saturated fat and salt content.
Dressings, too, can be high in calories, fat and salt. An average two-tablespoon serving of Caesar salad dressing contains around 140kcal and 14g of fat.
At home, choose lighter versions of ready-made dressings. Light Caesar salad dressing contains just 10 calories and less than 0.5g of fat per tablespoon and a fat-free French dressing would save you around 63 calories and 7.4g of fat per tablespoon, compared with a standard version.
Try making your own dressing
It’s not just about the calories though – try making your own salad dressing so you know exactly what’s in it. Vinaigrette-style dressings are easy to make by mixing vinegar (such as balsamic, white or red wine vinegars) with oil.
When eating out, ask for the dressing on the side so you can control how much to add
Switching from saturated fats to unsaturated fats like vegetable oils (including olive or rapeseed oils) can help lower cholesterol levels when consumed as part of a balanced diet.
Avoid salad dressing ingredients that are high in saturated fat, like sour cream, melted butter and blue cheese. But even unsaturated oils are still high in calories, so watch how much you use.
When eating out, ask for the salad dressing on the side so you can control how much to add. Even better, use balsamic vinegar or a squeeze of lemon instead.
Meet the expert
Victoria Taylor is a registered dietitian with more than ten years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.
FAQs
How to Make a Hearty Healthy Salad
- Greens. Choose dark, leafy lettuces such as romaine, spinach or arugula.
- Proteins. ...
- Fruits. ...
- Vegetables. ...
- Whole grains. ...
- Herbs. ...
- Nuts and seeds. ...
- Dressings and vinaigrettes.
10 Nutrient-Dense Salad Recipes
- Low-Carb Asian Chopped Salad.
- Spicy Shrimp, Avocado, and Arugula Salad.
- Tofu and Kale Salad.
- Pear, Grape, and Feta Salad.
- Mediterranean Chicken Salad.
- Blood Orange and Quinoa Kale Salad.
- Golden Beet and Pomegranate Salad.
- Roasted Chickpea and Kale Salad.
There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.
What makes a salad healthy? ›
Lettuce, spinach, and other salad greens are an important part of a healthful diet because they can be year-round sources of vitamin A, vitamin C, and other nutrients. Red and dark green leafy vegetables are generally higher in antioxidants, Vitamin B6, and other nutrients than lighter colored greens.
What should I put in my salad to lose weight? ›
Salad Ingredients With Fiber
- Spinach (also a great source of protein)
- Mixed greens or slaw mix.
- Red or yellow peppers.
- Broccoli.
- Cauliflower.
- Carrots.
- Avocado (keep your serving small)
- Lima beans.
6 healthy salad dressings you can make in less than 3 minutes
- Classic lemon and olive oil. This is a very easy dressing that is good with strong-flavoured leaf salads, such as rocket or kale. ...
- Lime and chilli dressing. ...
- Simple balsamic vinaigrette. ...
- Raspberry vinaigrette. ...
- Creamy cucumber dressing. ...
- Creamy mint dressing.
What To Avoid In Salad For Weight Loss
- If you want to lose weight, stay away from these salad ingredients:
- Creamy Dressings: Use vinaigrettes or lemon juice.
- Croutons: High in calories and often fried.
- Cheese: Don't use too much of it, and pick low-fat kinds.
- Creamy Dressings: Use vinaigrettes or lemon juice.
Why is lettuce healthy? There are five different categories of lettuce: loose-leaf, cos/romaine, butterhead, crisphead, and asparagus-stem lettuce. Romaine lettuce and lettuce greens are the most nutritious types of lettuce.
What is the most unhealthy salad? ›
Worst: Crispy Chicken Salad
A green salad with chicken may sound like a healthy meal, but descriptions like “crispy” and “crunchy” are red flags. These words are code for breaded and deep-fried, which can turn that healthy-sounding salad into a calorie bomb.
Does salad reduce belly fat? ›
Eating salad can be part of a healthy diet for weight loss, but it alone won't target belly fat specifically. To lose belly fat, focus on creating a calorie deficit through a combination of diet and exercise.
Try veggies with hummus, salad dressing or yogurt-based dips. Add diced veggies such as mushrooms, onions, peppers or carrots to meatloaf or meatballs. Add vegetables as a topping on your pizza. Make a quick lettuce-free salad by adding salad dressing to matchstick carrots or sliced cucumbers.
Is 2 salads a day too much? ›
The short answer is that it depends on your gut and regular eating habits. According to Food Fix founder Heather Bauer, RD, CND, eating more salad than you're used to can cause slight digestive side effects due to the high fiber content.
What is the healthiest thing to put in a salad? ›
leafy greens such as romaine, arugula, kale and spinach. whole grains such as quinoa, brown rice and bulgur. chopped or shredded vegetables such as cucumber, tomato, cabbage, and beets.
How to start eating salads? ›
If you want to start eating more salad follow these tips below to start making your salad more appealing.
- Start by chopping up all your salad ingredients into small pieces. ...
- Change up the greens. ...
- Adding cheese, fish, chicken, or grains give extra flavor and provide a more wholesome feeling meal.
This list is an excellent place to start.
- Cooked Chicken Breast. 3 ounces = 26 grams of protein.
- Chickpeas. 1/2 cup = 7 grams of protein.
- Black Beans. 1/2 cup = 7 grams of protein.
- Sliced Turkey. 3 ounces = 19 grams of protein.
- Cooked Egg. 1 large egg = 6 grams of protein.
- Cooked Shrimp. ...
- Tofu. ...
- Shredded Cheddar.
Eat healthy types of carbohydrates. Fruits, vegetables, beans, lentils, whole grains, potatoes (not fried), corn and peas are all great choices for healthy carbohydrates.
What are the three keys to a quality salad? ›
The three keys to ensuring a quality salad are:
- The freshness of ingredients.
- Having all the ingredients blend together in harmony.
- Making sure the salad is appealing to the eye.
Meet the expert