Nutritional Values of Salads

No two salads are created equal, as each can be made using a variety of textures and flavors. By using the right ingredients, salads can be a good meal for those looking to improve their health and lose weight.

Leafy Greens

• Although some salads, like pasta and orzo salads, are made without lettuce, leafy greens are the healthiest part of any salad. Leafy greens contain antioxidants, calcium, iron and protein. Leafy greens are very low in calories as well, with only an average of 20 calories for one cup.

  When deciding which greens to use, the darker the color, the healthier the meal. Romaine and spinach are good choices, as well as arugula for a nice bitter taste. Use iceberg lettuce sparingly, as it is water-rich but does not contain many nutrients.

Dressing

• Salads can turn into a nutritious nightmare with the wrong choice of dressing and quantity. When selecting a salad dressing, stay away from dairy-based dressings like bleu cheese and ranch: these dressings are high in calories, fat and cholesterol. Opt for balsamic, green goddess or an Italian dressing. These all contain fat, but some of the oils contain monosaturated fats, which reduce cholesterol and help keep joints lubricated.

Fruit

• Many fruits go well with salads. Consider mandarin oranges, pomegranates, green apples, strawberries, raisins, avocados, tomatoes and other fruits for salad toppers. Fruits contain antioxidants, which fight free radicals. Free radicals are the chemicals responsible for aging and disease. Fruits are also high in fiber, which helps maintain regularity and a strong digestive system.

  Fruits provide texture and sweetness to salads. Try to use fresh fruits when possible, and limit the use of canned fruit like pineapple. Also, dried fruit, like cranberries, can contain artificial colors and sugars: use raisins instead for a similar taste.

Nuts

• Nuts are high in fat but should be added to salads: certain nuts, like walnuts, contain omega-3 fatty acids. Lisa Drayer explains in her book, "The Beauty Diet," that omega-3 fatty acids are responsible for good brain health, reducing the risk of disease and improving skin health. Nuts also contain important minerals like copper and manganese.

Tips

• When eating out, ask for dressing on the side. Then, dip each bite of salad into the dressing container. This tip can cut back on calories. The same is true for packets of salad dressing that comes with fast-food salads: try using only half of the packet. Calories from salad dressings are the number one culprit of high-calorie salads. For example, according to the McDonald's website, a premium bacon ranch salad with crispy chicken and ranch dressing contains a whopping 540 calories and 54 percent of the daily fat intake.

  Avoid fried toppers, like wontons or fried chicken. These could add trans fats and unnecessary calories. Otherwise, lean cuts of meat, tofu or veggie burgers could add a healthy amount of protein, necessary for tissue repair and muscle growth.

  Consider sautéed or steamed vegetables as an additional salad option. Vegetables are a good way to add more nutrients to a salad.

  For a list of salad recipes, see Resources.