NUTRITION AUTHOR
Coach Kati Epps
PHOTOGRAPHY
Courtesy of Kati Epps
THE DANGERS OF ORDERING THE SALAD n It’s the healthiest choice — most of the time. Here’s how to make sure your salad isn’t tipping the unhealthy scale.
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pring has sprung, and summer is upon us! The beautiful weather and long, sunny days have us craving light, bright and refreshing foods. Done right, the combination of sweet summer fruits and crisp greens with clean, delicious and fresh ingredients can bring out the tastes of the season. Summer salads are a great go-to for keeping up with a healthy lifestyle. They can bring in extra vegetables with a variety of colors, textures and flavors. It is easy to add a grilled protein or keep it all plant-based with some beans or nuts. Acidic citrus or vinegar dressings bring out pops of a flavor profile and can also elevate the overall experience. Then, pairing some cheese or fruit to soften the effect can really make mouths water! But there is danger here! Yes, there is danger in ordering a salad. There are so many components to a salad that, if you’re not careful, can make the dish go from a fresh, lean option to a heavy, unhealthy meal.
2. Scan for cheeses. Shaved parmesan is going to be lighter than a Gouda or blue cheese. If you are careful of fat content, you may want to omit the cheese completely. 3. Inspect the dressing. Is it creamy or a vinegar/ citrus base? If so, order it on the side so you can be in charge of the quantity for your meal. 4. Check the protein source. Salmon, though healthy, is also high in fat. Is the chicken grilled or fried? Are there eggs, bacon bits, beans or lentils? Once the ingredients list is found, it can be analyzed for hidden calories. Then, it can be compared to one’s current goals for a nutrition plan or desired lifestyle. If one’s diet is aware of anti-inflammatory foods, make sure the salad contains agreeable items like fresh grilled fish, light citrus dressing, leafy greens, bell peppers, potentially olives and raw/roasted nuts. If one’s goal is more keto-friendly, check the menu for something with healthy fats like avocado and olive oil, light, bright salad greens and low-sugar vegetables like cucumber or chilled, roasted vegetables like asparagus. Keeping a salad in line with your lifestyle goals may
What to look for when wanting a healthy salad without going overboard: 1. Analyze the ingredients description on the menu — and then potentially clarify. Are the fruits fresh or dried? Are the nuts roasted or candied? Are there seeds or grains mixed in?
MAY 2021
10
