The return of the warm weather also heralds the return of the salad and although all things green are thought to be healthy, making a nutritious salad can be easier said than done. If you consider the extra dressings, cheese and various other additions that are often added, a previously "healthy" salad can become a high fat meal in no time. Follow this fail proof guide to making the perfect salad.
Step 1 - Salad greens
Whether you choose cos lettuce, rocket or English spinach, following the mantra "the darker the leaves, the better they will be for you" will ensure that you are on the right track with your salad base.
Step 2 - Plenty of brightly coloured vegetables
The more you include, the better the salad will be for you - carrots, cucumber, celery, tomatoes, beetroot, pumpkin and capsicum are just some of the large range that you can add to your salad.
Step 3 - Some carbohydrates for energy
Remember that not eating adequate carbohydrates throughout the day can leave you feeling unsatisfied and more likely to binge eat later in the afternoon. Add a small amount of low GI carbohydrate to your salad in the form of sweet potato, corn, four-bean mix or enjoy the salad with a slice of wholegrain bread or crackers.
Step 4 - Lean proteins for nutrition
Adding a serve of lean protein such as tuna, salmon, egg, chicken breast or other lean meat not only provides filling bulk for your salad but also has much to offer nutritionally.
Step 5 - Added fats
Salad dressings, nuts, and cheese may all be tasty additions to your salad but they are all high fat choices and can quickly turn your thus far healthy salad into a kilojoule overload if you are not careful. Aim for just 1-2 of these additions to your salad.