SALAD Rules!

Even though it’s called National SCHOOL Lunch Week, today’s post focuses more on a popular adult go-to: SALAD!

In New York City, salad bar-type places are abundant. They’re the new Starbucks (<3)…one on every block! Not only are there several Whole Foods scattered around with the largest DIY salad bar I’ve ever seen, but also many places that make a salad for you (such as Chop’t, Just Salad, Fresh & Co., etc).

Salad is one of the EASIEST lunches to bring, pick up or eat out…it’s gluten-free (but check those dressing labels!), veggie-full, and provides tons of energy to get you through a jammed-packed afternoon! Plus, so many different flavors can inspire your salad, so it’s hard to get bored of this staple (think: Mediterranean…Asian…Mexican…Indian…the list goes on…)! Nevertheless, there are a few tips and tricks you should abide by so that what should be a healthy meal doesn’t (nutritiously) turn into the equivalent of a Big Mac!

Listen up:

• Gather those GREENS. For your health, the darker the better. Eating iceberg lettuce is like eating air. It provides ZERO nutrition. Even though something is calorie-free, it doesn’t mean it’s the best nutritional choice…we want to eat to NOURISH our bodies, not just fill them up!
  • Tip: Tired of your usual greens? Try making your salad with shaved brussels sprouts instead! At home and want a smokier flavor? Try grilling hearts of romaine (brush with olive oil first!).
  • Once you pick your base, don’t forget all those other yummy veggies: cukes, tomatoes, peppers, artichokes, hearts of palm, mushrooms…the list goes on…

• Don’t skimp on healthy FAT, but pick ONE. Olive oil, avocado, nuts & seeds, and olives are all packed with heart-healthy monounsaturated fats. But, if you eat them all at once you’ll also be consuming a calorie bomb. Instead, pick ONE. And be sure not to skip it completely! Studies have shown that eating fat with vegetables helps better absorb fat-soluble nutrients and carotenoids (pigments in veggies that are good for your health)!
  • 1 tablespoon olive oil: 120 calories
  • ¼ avocado: 60 calories
  • 10 almonds: 70 calories
  • 7 halves of walnuts: 93 calories
  • 1 tbsp pepitas: 40 calories
  • Skip these unhealthy fats: bacon (duh), too many egg yolks (1 is fine), too much CHEESE, creamy dressings.

• Lighten your dressing. You want to be able to taste your vegetables (I promise, if they’re fresh they’ll be delicious!). I opt for red wine vinegar, lemon juice, or balsamic vinegar (all low-calorie) with just a light drizzle of olive oil. I then go to town with herbs and spices for added flavor. Try sprinkling on some oregano, garlic, or black pepper. And ALWAYS ask for your dressing ON THE SIDE!
  • Tip: Make salad dressing from a well-mashed avocado! Try my Tomato-Mango Salad with Garlic-Lime Avocado Dressing!

• Choose ONE Protein. I’m not going to tell you to abstain from meat consumption, but if you’re getting grilled chicken (aim for 3oz) in your salad (I really hope it’s not fried!), adding cheese too isn’t the best idea. The calorie count can skyrocket in seconds! And please people, skip the bacon on your salad!!! You’re just killing the entire concept!
  • Vegetarian or vegan? A ½ cup of beans provides just over 100 calories and 7-8g protein. Or take your leftover veggie burger and plop it atop a bed full of greens! Another great idea? HEMP SEEDS. Packed with healthy fats, 3 tbsp of hemp hearts contains 10g protein for 170 calories and 3g fiber! Check out these cute little packets too…
• LESS cheese please! Americans are addicted to cheese. In case you missed this stat last week, the average person eats 23 pounds of cheese per year!!!! Unless it’s the only fat and protein in your salad, skipping cheese is a good idea (and I love a good Greek salad!).
• Pump it up! Many people complain that a salad won’t keep them full through the afternoon. I GET YA! That’s why I add some hefty and nutritious fillers. Quinoa and sweet potatoes are two of my favorites. I aim for a ¼-½ cup of either, depending on what else is in my salad. Roasting sweet potatoes (or other root veggies) ahead of time with rosemary and thyme also adds a ton of flavor!

• Watch the sugar! I know, you’re not pouring sugar on your salad (although check out some of those dressing labels!), but there are several sneaky toppings that belong at the froyo bar, so choose wisely (and modestly) when encountering these sugary salad bar finds:
  • Craisins, raisins, and the like. Dried fruit is fresh fruit with the water sucked out, making it much more concentrated in minerals (like iron), but also SUGAR! Moreover, many companies ADD sugar on top of the natural sugar found in the fruit. If you want to add a hint of sweetness to your salad, choose fresh fruit or add dried fruit in smaller quantities.
  • Croutons. When our bodies break down carbs it turns into glucose (simple sugar). If you’re eating refined carbs (read: white flour) this happens more readily and without the fiber that slows the process. Stay away from WHITE carbs at the salad bar.
  • Crispy things (like those skinny noodles). They’re usually carbs –> sugar.
  • Honey-roasted anything. HONEY is just a code word for sugar. So even though honey-roasted nuts or even chickpeas seem healthy, steer clear and go for dry roasted instead.

• Be side savvy. You may think that because you’re getting a salad that a bag of chips is totally fine…put. the bag. down! Opt for a piece of fruit instead. It’s a sweet way to end your meal and provides one of the 2-3 servings you should be eating daily!

Now that you see how easy it is for your salad to do more harm than good, you’ll think twice before loading up on unhealthy toppings. Greens are a great vehicle for a variety of flavors and nutrients mid-day, so be sure to add a great big salad into your lunch rotation! As always, I encourage you to think outside of the box…almost any nutritious food can be a great addition to your lunch!

Happy lunching 🙂