Shape Up Your Salad

Take advantage of the bounty of the summer season! A salad can be a quick, easy, refreshing & healthy meal. Most fruits & veggies are low-calorie, fat-free, & a great source of vitamins, minerals, & fiber. Experts recommend eating 5-9 servings of fruits & veggies per day. (For a personalized quantity, check out Choose My Plate.) Depending on the size & content, a salad can easily provide a wide variety of colors & multiple fruit/veggie servings. Plus, due to their high water content, fruits & veggies help keep you hydrated.

But, don't make these common salad mistakes!

- A "naked" salad as a meal... Adding a little protein & fat can help keep you full & satisfied.

Examples of protein:  lean chicken, turkey, beef, or pork; fish; egg; low-fat cheese; nuts

Other examples of fat (watch portion size):  avocado, nuts, salad dressing (consider low-fat)

- An overdressed salad... Empty calories from croutons, bacon bits, & full-fat additions (like creamy dressings, high-fat meats, etc.) can quickly blow your diet.

- Assuming all restaurant salads are healthy... While there are some good choices, other restaurant salads can have as much fat & calories as their large burgers!

- Boredom... Eating the same basic salad over & over can become old. Need some inspiration? Check out http://www.bhg.com/recipes/salads/ideas/garden-fresh-salads/ & http://www.eatingwell.com/recipes_menus/recipe_slideshows/low_cal_dinner_salads?slide=1#leaderboardad.