6 Toppings That Could Be Ruining Your Healthy Salad

Salads can be healthy, satisfying meals on their own or perfect accompaniments to main meals. Choose a few wrong toppings though and your salad won’t be as healthy as it seems. There are sneaky ways that we unknowingly sabotage an otherwise nutritious bowl of veggie goodness.

Here’s how;
  1. Cheese - High in calories, saturated fat and sodium. If you must have some, use just a tablespoon of flavourful cheese like blue cheese, sharp cheddar or feta.
  2. Croutons - You’re basically topping off your potentially healthy salad with buttered bread. You’re not even getting the benefit of whole grains. Add crunch with a topping that’s nutritionally redeeming like toasted walnuts or sunflower seeds.
  3. Using only Iceberg lettuce - Iceberg lettuce has a nice crunch but very little fibre and vitamins. You can add more nutrients to your salad by adding darker greens, such as spinach, leaf lettuce, arugula, dandelion greens, kale, watercress, and basil leaves.
  4. Dried fruit - Even if the dried fruit didn’t have added sugar, it’s easy to overdo it with dried fruit because they are a concentrated source of calories. Before you know it, you will have sprinkled on a cookie’s worth of calories just in dried fruit.
  5. Processed meat - At the top of the list would be bacon; it’s high in calories, saturated fat and sodium. If you’re looking for a hit of protein for a main dish salad, you’d be better off topping your greens with shredded leftover chicken or turkey.
  6. Salad dressing – This is so important yet the most overlooked. Try and make the best choice. When you order a salad at a restaurant, ask for the dressing to be served on the side. You'll be amazed at how many calories you can save. Stay away from creamy and sweet dressings like ranch, 1000 Island and blue cheese. Instead, reach for a vinaigrette, lemon juice or add a simple shake of olive oil and balsamic vinegar for a dressing that’s rich in healthy fat, but not added sugar or sodium.
Thank you for taking the time to read my blog. 
Take control of your life, rock on!

Until next month, Evie xx 


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