Are you ruining your salad? Here’s how to tell

الزيارات: 1809

 You may think you’re going for the healthy option with a salad but are you sabotaging its nutritional value with some sneaky extras?


Creamy salad dressings

Think twice before you add a creamy dressing to your salad. With a 2 tablespoon serving containing around 18 g of fat and 170 calories, creamy dressings are one of the quickest ways to ruin a healthy salad. If you are ordering out ask for the dressing on the side. Go for healthy dressings like lemon juice, olive oil and balsamic vinegar. 

Fried additions

Adding fried chicken, meat or falafels will only be adding calories and unhealthy trans fat to your healthy meal. Trans fats are one of the main culprits in the development of cardiovascular disease. Grilled chicken, fish, or meat however can make a healthy protein-rich addition to your salad without the added nasties.


Instead of adding fried croutons to your salad that are high in fat, oven-bake some crusty bread pieces and make your own healthy, low-fat version. It is best to use day old wholemeal bread, spray with a little olive oil and add some spices for extra flavour.

Too much cheese

Some cheese in the diet is good for you, it is a great source of proteinand provides calcium, however you don’t want to overdo it on your salad. Choose a good quality natural cheese like feta, not the processed variety, and add a small serving. This will reduce the fat and calories in your salad.

Picking the wrong greens

A lot of people go for the common iceberg lettuce when it comes to greens in their salad. This green leafy is the least nutritious choice. To get the most out of your greens and to supercharge your salad use dark green leafy vegetables likespinach, rocket, andkale, which are rich in phytonutrients and vitamin K and C,folateandiron.

Aya Khatib

BSC Dietitian

عنوان البريد الإلكتروني هذا محمي من روبوتات السبام. يجب عليك تفعيل الجافاسكربت لرؤيته.

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