Dieter Low Calorie Salad

Low calorie Salad for DieterKeeping your eating habit could be one of your successful key to lose weight. The key is balance amount calorie that entering your body and calorie that burn for your activity. If you are kind of person who like eating although you are not feel hungry then try not to eat full calorie food but substitute it with Low Calorie Salad. Here is 5 rules for a perfect low-cal salad from Joy Bauer, M.S., R.D. that you could try

1. Load on Leafy Greens
For less than 20 calories per 2 cups, leafy greens like lettuce, spinach, and mustard leaves, provide ample amounts of folic acid and the antioxidant, lutein. Pile high!

2. Add 1-2 Lean Proteins
Enjoy 1 to 2 hearty scoops of lean protein. Best bets in salad bar items include grilled chicken, hard boiled eggs (go for whites when available), shrimp, wild salmon, canned light tuna, low-fat cottage cheese, black beans, and chickpeas. Avoid anything fried, crispy, in mayo, or in heavy sauce.

3. Unlimited Plain Vegetables
At 25 calories or less per serving, take advantage and load your plate. Vary your vegetable selection to vary the nutrients – you’ll get a healthy dose of vitamin C, potassium, folic acid, a variety of antioxidants, and fiber. Be sure to say clear of veggies that are fried or swimming in marinades, mayo, or sauce. Some popular salad bar items include: peppers (red, green, yellow), cucumbers, carrots, onions, mushrooms, radish, broccoli, and cauliflower.

4. One High Calorie Extra
High calorie extras can typically add more than 600 calories. And although many of the following foods are packed with nutrition (i.e., sunflower seeds, walnuts, and raisins), they’re also packed with calories. Be mindful of portions and only choose one favorite for your salad (or select two half portions). See calorie guide for some popular items:

  • Chinese noodles – 150 calories (1/2 cup)
  • Croutons – 100 calories (1/2 cup)
  • Shredded cheddar cheese – 225 calories (1/2 cup)
  • Feta cheese – 190 calories (1/2 cup)
  • Chopped Walnuts – 180 calories (1/4 cup)
  • Sunflower seeds – 180 calories (1/4 cup)
  • Granola – 115 calories (1/4 cup)
  • Raisins – 120 calories (1/4 cup
  • Avocado – 150 calories (1/2 item)

5. Go Easy on Dressing
Look for low-calorie/low-fat dressing varieties or stick with olive oil and vinegar (use 1 to 2 teaspoons olive oil with unlimited amounts of vinegar or fresh lemon). If you must use the regular varieties, limit to 1 to 2 tablespoons (2 tablespoons = 1/2 salad bar ladle or ½ small plastic salad dressing container).

Note : If weight’s not an issue you are allowed to increase the portions.



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