Tips and Messages
Salad SmartsVegetables are part of the foundation of a plant-based diet and healthy meal plan. Many people choose salad as a way to add nutrient-rich greens and vegetables to lunch and dinner meals.
Reduce the fat: Keep your salad low-fat and low-calorieYour healthy salad can become loaded with fat and calories if you add cheese or too many nuts. You can also keep your salad low-fat and low-calorie by choosing low-fat or fat-free salad dressings. The list below compares high fat and low fat choices. Two tablespoons (one ounce) of high fat salad dressing can add up to 200 calories and most people use much more than 2 tablespoons!
Salad Dressing: How does yours rate?
High Fat Dressings: 2 Tbsp. portion (approx. 1 fl.oz)
Better Choices: 2 Tbsp. portion (approx. 1 fl. oz)
Portion control:When you are dining out, ask for your salad dressing on the side so you can control the portion.
There are times when a high fat salad dressing may be your only option. Dip the tip of your fork into your salad dressing, then stab some salad. You'll have the salad dressing flavor with every bite, but you'll control the amount.
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