Was your New Year’s Resolution to eat healthier in the New Year? If so, you are not alone. Many people set improved nutrition and increased physical activity as goals. One way to improve nutrition is to eat more fruits and vegetables. Adding more salads to your meals or making a meal out of a salad is a way to increase your consumption of fruits and vegetables. But, are all salads healthy? It really depends on how you build it – it could be 100 calories or it could be 1000 calories. Choose wisely!
How to Build a Salad
|
USE |
LIMIT |
STAY AWAY |
|
Fresh or frozen vegetables |
Meats – limit to 2 oz. |
Full fat salad dressing |
|
Fresh or frozen fruits |
Hard cooked egg – limit to 1/2 |
Olives |
|
Herbs and spices in place of salt |
Reduced or low-fat cheese – limit to 1 oz. |
Pickled products |
|
Dry beans and peas (cook from dry or rinse to remove excess sodium) |
Imitation bacon bits |
Macaroni, potato and other creamy salads |
|
Low-fat whole grain breads |
Low-fat salad dressing |
Pudding |
|
Whole grain rice, bulgur or couscous |
Crackers and croutons |
Gelatin made with sugar |
Source: Build a Better Salad Bar, Child Nutrition and Wellness, Kansas State Department of Education, July 2012.
Author: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family & Consumer Sciences, Ohio State University Extension, goard.1@osu.edu
Reviewer: Cheryl Barber Spires, R.D., L.D., Program Specialist, SNAP-Ed, Ohio State University Extension, West Region, spires.53@osu.edu
Live Healthy Live Well 
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