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Guide To Building Salads

Guide To Building Salads

Guide To Building Salads can be used whether you are dining out or eating at home. Follow these few tips and you will be set!

RULE 1: PLENTY OF COLOR

Vegetables are rich in essential nutrients including vitamins A, C, E, and K, iron, magnesium, and zinc. Each veggie has its own unique nutrient profile, so variety is good. To get some essential nutrients, add at least three different colors of vegetables.

Green: Spinach, kale, Swiss chard, spring mix, romaine lettuce, broccoli, green bell peppers. Red/Purple: Tomatoes, beets, cabbage, red bell peppers, radishes, radicchio, eggplant. Orange: Carrots, orange bell peppers, pumpkin, rutabaga. Yellow/White: Cauliflower, banana peppers, yellow bell peppers, yellow squash.

RULE 2: TWO OR FEWER NON-VEGGIE TOPPINGS

Salads provide a rich supply of nutrients, and are low calorie when made correctly. Yes, they’re delicious when topped with cheese, nuts, and fruit as well. Keep in mind that you should focus on the veggies, or things can quickly get out of hand. When using cheese, bacon, nuts etc. be sure to use only a tablespoon of one, or a teaspoon of two.

Guide To Building Salads

RULE 3: CHOOSE AN OIL-BASED OR YOGURT-BASED DRESSING

Dieters tend to think only oil and vinegar dressing is allowed. Yes those are good, but you can branch out. Oil and yogurt based dressings not only taste great but help your body absorb the fat-soluble vitamins found in vegetables themselves.

RULE 4: ALWAYS ADD A PROTEIN

Protein provides lots of nutrients and helps you feel full longer. Add slices of grilled chicken, steak, or seafood. You can also use ground meat and beans to make a taco salad.

Follow this Guide To Building Salads, and you’ll build salads that satisfy your hunger and taste buds. Dig in!

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