7 Salad Toppings You Should Avoid



The Best And Worst Salad Toppings, According To Nutritionists

best and worst salad dressings
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Salads are a go-to healthy lunch choice, but it's what you pile on top of those greens that separates the hearty from the heavy. "The word salad comes with a health halo around it, so there is a tendency to throw any and every ingredient in without paying attention to portion size, calories, and nutrient contributions," says Rachel Begun, RDN, of Rachel Begun Food and Nutrition Solutions.

The most nutritious (and satisfying) salads are balanced, with around 4 to 5 add-ins that each provide different flavors and nutrients. "A salad that has protein in the form of animal meat, eggs, beans, nuts, and cheese is just overkill," Begun says.

But don't worry, you don't need a nutrition degree to build a sensible bowl. To help you stay sane at the salad bar, we asked a few of our favorite RDs which toppings you should load up on, and which you should skip to avoid roughage regret.

This article was originally published by our partners atWomensHealthMag.com.

nuts and seeds
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Best: Nuts and seeds

Aside from that satisfying crunch, nuts and seeds are also an excellent source of protein, healthy fats, vitamins, minerals, and fiber. A great go-to is walnuts—just a quarter cup delivers 100% of your daily recommended dose of heart-healthy (and filling) omega-3 fats. "Walnuts are a rich source of biotin, which helps with hair and nail growth, skin health, and depression, and their fat also helps in the absorption of fat-soluble vitamins in a salad," says , RD, resident nutritionist at Miraval Resort & Spa in Tucson, AZ. Almonds are also a good pick—they're rich in vitamin E, another powerhouse antioxidant, and their balance of protein, fiber, and fats keep hunger at bay.

MORE:12 Nutritionists Share Their Top Weight Loss Tips

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fried and breaded
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Worst: Fried or breaded anything

Another major bummer, but crispy fried onions or tortilla chips practically turn your salad into a bar food. The fried stuff might add a nice crunch, but there's a price to pay. "Anything that has breading and has been fried is going to add a significant amount of calories and processed carbs," says Onsgard. Instead, she suggests you get your crunchy texture from pepitas (pumpkin seeds) or plantain chips, which at least bring a little potassium and vitamin E to the table.

MORE:How Many Eggs Is It Really Safe To Eat Per Week?

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seafood protein
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Best: Lean meat and seafood
Not only are they a sure way to add some substance and satisfaction to your salad, but lean meats and seafood may keep you out of the doctor's office (props, protein). "The immune system is made up of various proteins, therefore a diet lacking in protein can lead to a compromised immune system and increased susceptibility to infection," says Millie Wilson, RD, registered dietitian at My Fit Food. Order your chicken grilled or roasted, or choose rotisserie chicken—breaded and fried versions won't do your health any favors. More of a pescatarian? Opt for fatty fish like salmon, tuna, and sardines. They're high in omega-3 fatty acids, which serve as powerful antioxidants, says Onsgard.
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bacon on salad
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Worst: Bacon
Everyone's favorite fatty meat can seriously compromise your bowl of nutritious greens. "Not only is bacon incredibly high in fat—just two slices have about 7 g and cost you almost 100 calories—but the World Health Organization has found that processed meats may cause colorectal cancer," says Onsgard. "If you're looking for big taste, try tossing on seasoned grilled chicken, red onions, or snap peas for a more natural punch of flavor.
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roasted vegetables
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Best: Roasted or raw veggies

Whether you're a beet babe or a sweet potato gal, roasted vegetables will seriously up the nutrient content of your salad, while adding a little sweetness and a welcomed chewy texture. "The specific nutrients will depend on the vegetable, but they all add a good amount of filling fiber," says Begun. Her go-to: butternut squash. It's an excellent source of vitamins A and C and fiber, and its bright orange hue will make your bowl look fab on Instagram, too. No matter which veggie you choose, aim for about a half a cup.

MORE:4 Fancy Dishes Even Lazy Girls Can Master

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cheese on salad
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Worst: Cheese
Ain't it a shame—one of the most delicious and flavorful salad toppings lands on the naughty list. But, alas, cheese is made up mostly of fat and is much higher in calories than most of us would like to believe. "If you must have cheese, just be conscious of the amount you're adding to your salad," Onsgard says. "Opt for an ounce, which equates to one slice or about an inch-long cube."
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berries on salad
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Best: Berries
These colorful bitty fruits provide a satisfying sweet-tart flavor, and are excellent sources of fiber and vitamin C, which can help you absorb the iron in your greens. Onsgard suggests sprinkling a quarter-cup of raspberries, blueberries, or strawberries on your salad to reap the benefits and curb any sweet cravings.
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dried fruit
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Worst: Dried fruit
It makes sense—you're suffering from a throbbing sweet tooth, but want to make a healthy lunch decision, so you toss some dried fruit into your salad. Problem is, you're also tossing on processed sugar and excess cals. "It's very likely that the type of dried fruit you'll find at a salad bar—be it cranberries or raisins—is sweetened with added sugar, not to mention the fact that the person making your salad will probably pile on more than you need," says Amy Gorin, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ. Plus, fruit loses volume and water during the dehydrating process, so your serving size is much smaller compared to a portion of non-dried grapes or another fresh fruit.
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black bean salad
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Best: Black beans
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creamy salad dressings
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Worst: Creamy salad dressings

Although they're undoubtedly delicious, thick, creamy Caesar and ranch varieties cost serious calories and often house sugar, artificial ingredients, saturated fat, and sodium. "If your salad contains a lot of high-calorie ingredients, like cheese and nuts, skip the dressing in lieu of salsa or a squeeze of lemon juice," says Gorin.






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Date: 06.12.2018, 04:55 / Views: 63462