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	Low-Calorie Salad Fillings

Are you becoming fat by eating salad? Certain salads have lot more calories than a triple cheeseburger, due to excess of high-calorie toppings like dressing, cheese and croutons with some instances of lettuce and tomatoes. The secret to get a filling, low- calorie salad is to go for various types of low -calorie, nutrient-rich components. Prepare your salad from the bottom up. Start by putting on the lettuce leaves, followed by 3-4 servings of vegetables. A serving consists of a cup of leafy greens or half a cup of mildly steamed vegetables. Select from amongst spinach, kale, arugula, romaine, broccoli, peppers, mushrooms, squash, tomatoes, onions, cucumbers, celery or any vegetable of your choice. Avoid the iceberg lettuce. The darker green lettuces contain thrice the B vitamins that aid your muscles mend themselves post an intense weight workout.

But it is the salad dressing that prevents many people from making salads healthy and promoting weight loss. Use a tablespoon of low-fat dressing with a trace of cheese to dress your salad. Select a cheese that is rich in flavor such as Parmesan, feta, goat or blue cheese. They improve the flavor greatly while adding hardly any calories. Your body also requires monounsaturated fats to speed up the absorption of essential nutrients from the vegetables. One excellent choice for a low-fat salad dressing is extra-virgin olive oil and vinegar. However instead of blending half of each, add 2 parts of vinegar to 1 part of oil. Vinegar can also be replaced by freshly squeezed lemon juice. This dressing is low fat since the ratio is 2:1, where you are just adding 1 tablespoon to your salad, which doesn’t contain a lot of fat. Besides this fat is very good for your body.

Another great dressing is Honey Dijon dressing. Blend together a cup of nonfat yogurt, 1 ½ tablespoon Dijon mustard, 2 teaspoon honey, and 1 teaspoon balsamic vinegar. Add a pinch of salt and pepper. Shake and put a tablespoon on your salad.

Mix 3 oz. of a lean protein with your salad. Opt from amongst tuna, eggs, skinless chicken breast, lean turkey meat, grilled fish, tofu, seeds or beans. The extra protein will give you a feeling of being full for longer and promotes development of muscle.

Salad can be good for your health and promote weight loss. But it is the ingredients in the salad that work. Choose low-fat, nutrient-rich components to reduce your waist and lessen your pant size.

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