Salad is the secret to a having beach-ready body, right? &#160;Not necessarily. &#160;
Sure, salad greens and chopped vegetables are low in calories and great for weight control. &#160;But what else you toss into your salad can keep it light or load it up with as many calories as a cheeseburger and fries&#33; &#160;
It’s easy to go overboard on toppings – especially at a well-stocked salad bar – so choose with care: &#160;
Eat a colorful salad &#160;&#160;
Instead of adding nuts, cheeses, seeds, and crispy tortillas, get a variety of flavors with a colorful mix of veggies that fill you up on very few calories. A cup of raw, chopped veggies has just 25 calories compared to a handful of nuts at 250 calories or more. Great salad veggies include broccoli, carrots, cucumber, bell peppers and red onion. And by eating a colorful mix, you get greater variety in vitamins and minerals, too. &#160;
Choose lean proteins &#160;&#160;
Tasty as they may be, crispy chicken, tuna salad and crunchy bacon can make your salad a fatty disaster. &#160;You can lighten up without sacrificing flavor by going with lean proteins such as grilled chicken, fish, egg whites, ham, turkey, shrimp and edamame.
Go easy on cheese &#160;&#160;
Your bikini bottom will thank you for skipping toppings like goat cheese, cheddar cheese, and crumbled blue cheese – which are high in fat and have over 100 calories per ounce. Instead, opt for shredded, part-skim mozzarella or grated parmesan cheese – just a little bit adds a lot of satisfying taste.
Pick fresh fruit rather than dried &#160;&#160;
No question dried cranberries and raisins add a sweet note to your salad, but at 60 calories for two measly tablespoons are they worth it? &#160;For the same 60 calories you’ll get plenty more sweetness with a whole chopped apple or a cup of juicy raspberries, each with a bonus: healthy, belly-filling fiber.
Beware the dressing
The worst thing you can do to a healthy bowl of salad is to douse it in a creamy dressing or oily vinaigrette&#33; &#160;For a great low-cal dressing that’s truly delicious, use a good-quality balsamic vinegar or lemon juice, and mix it with a tablespoon of grated parmesan cheese or grainy mustard. This dressing has only 35 calories compared to one tablespoon of oil that has 135 calories.
For more tips, delicious high-fiber meal plans, recipes, and proven ways to lose weight and look great, check out my new book “The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber&#33;”
Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the bestselling author of “The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber&#33;” and “The F-Factor Diet: Discover the Secret to Permanent Weight Loss.”&#160; Follow Tanya on&#160;Facebook, Twitter&#160;and&#160;LinkedIn, and visit her website&#160;Ffactor.com.
source : http://www.foxnews.com/health/2013/06/04/5-ways-to-keep-your-salad-skinny/