Teens: Build a Tasty Salad

Salads are great, but only when done right. Here’s how to build one that keeps nutrients high, calories low, and is practically guaranteed to have you enjoying every bite. 

1. Fill your plate with leafy greens. Spinach, romaine lettuce and other leafy greens are great salad starters. (25 calories per 2 cups)
2. Load up on non-starchy veggies. Artichokes, broccoli, cucumbers and other non-starchy veggies are low-calorie, phytonutrient-packed choices. (25 calories per cup) 
3. Add starchy veggies in moderation. Beans, corn, lentils, peas and other starchy veggies are rich in complex carbs, but higher in calories. (80 calories per ½ cup)
4. Go easy on extras that add up fast. For a 2-tablespoon serving, typical calories are: dressing (120 calories), nuts and seeds (90 calories), raisins (60 calories), avocado (45 calories) and olives (45 calories).

Navigating the salad bar

1. Get a good perspective. Before adding anything to your plate, look at what’s ahead in line so you can choose what you really want.
2. Build a strong foundation. Start with green leafy veggies, then add other veggies.
3. Paint a colorful rainbow. Choose veggies and fruits in a wide range of colors because each color provides different health-promoting properties.
4. Add a protein boost. For each ounce (about the size of a ping-pong ball) of chicken, tuna, cheese or other protein-rich food, you’ll add 7 grams of protein to your salad (45 to 100 calories per ounce.)
5. Take your time. Smaller bites and more time chewing will help you better digest your food.

At least once this week, why not eat a better salad? After all, your reward is helping to fuel your body (and brain) to tackle what matters most in the classroom, on the sports field and in life. 

Yes, it’s that’s powerful.  

You’ve Got This!

Lorna & Kathleen (The EatingFor Team)