{"id":8607,"date":"2020-04-17T09:53:18","date_gmt":"2020-04-17T13:53:18","guid":{"rendered":"http:\/\/www.foodmedcenter.org\/?p=8607"},"modified":"2022-05-12T09:51:02","modified_gmt":"2022-05-12T13:51:02","slug":"keeping-salad-healthy","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/keeping-salad-healthy\/","title":{"rendered":"How to Avoid Healthy Salad Sabotage"},"content":{"rendered":"

I\u2019ve been traveling the last few days with my family, and we\u2019ve been hitting local salad bars whenever we can. Yes, #salads<\/a> are generally healthier than fried fast food, or burgers, pizza, and many other foods; however, you can still eat too much of a good thing. Here are a few tips and comparisons to help you avoid sabotaging your salad.<\/p>\n

Take a peek at the following salads from a few chain restaurants:<\/p>\n

Southwest Chile Lime Ranch Salad with Chicken at Panera Bread has the following nutrition breakdown: 650 Calories, 34g Total Fat, 1270mg Sodium, 54g Total Carbs, 10g Fiber, 24g Protein.
\nTender Greens, a new salad chain started by famed Danny Meyers has a Happy Vegan salad with the following nutrition breakdown: 980 Calories, 37g Total Fat, 1260mg Sodium, 146g Total Carbs, 14g Fiber, 26g Protein.
\nTGI Friday\u2019s Caesar Salad with Grilled Chicken and Caesar Dressing: 810 Calories, 59g Total Fat, 1910mg Sodium, 28g Total Carbs, 5g Fiber, 46g Protein.<\/p>\n

Now compare these salads to the stats for a Big Mac: 540 Calories, 28g Total Fat, 950mg Sodium, 46g Total Carbs, 3g Fiber, 25g Protein.<\/p>\n

The following are a few tips and points to be aware of while choosing your next salad.<\/p>\n

DRESSING ON THE SIDE
\nThe dressing on your salad can make or break its healthiness factor. So this is your most important choice for keeping your positive eating on track. Regular dressing can be high in calories and fat, and very often salads are drenched in it, so get your dressing on the side and use only 1 to 1 1\/2 tablespoons–or better yet, sprinkle it on your salad with a fork. Creamy Dressings (many are mayonnaise-based) are the worst choices nutrition-wise, and the fastest way to sabotage your healthy salad. Here\u2019s what can be found in three tablespoons (a standard restaurant serving) of some popular dressings:<\/p>\n

Blue Cheese: 260 calories
\nRanch: 270 calories
\nThousand Island: 165 calories
\nCreamy Italian: 240 calories
\nOlive Oil and Vinegar: 270 calories
\nRussian Dressing: 160 calories
\nFrench Dressing: 180 calories
\nItalian Dressing:90 calories
\nCaesar dressing, 240 calories<\/p>\n

SWITCH THINGS UP A BIT
\nTry switching to a low-sugar, low fat dressing (some of them actually taste good!). By law, fat-free dressings must contain less than 1\/2 gram of fat per 2 tablespoons, and low-fat dressing must contain no more than 3 grams of fat per serving. Try balsamic vinegar, Dijon mustard, or fat-free yogurt as healthier alternatives. Also, Pumpkin or sunflower seeds for added flavor, and while they still have calories, they also add taste with nutritional value. Add olives to create a tasty, low calorie alternative to croutons at 5 calories each. Avoid too many mandarin slices which are often packed in sugar and are 10 calories each; use clementines instead. Add any whole fruit, such as blueberries, strawberries, mangos, fresh summer peaches, etc for flavor without too many calories.<\/p>\n

ADD CRUNCHY VEGETABLES
\nMake sure to include plenty of celery, bell peppers, cucumbers, carrots, broccoli, or kale chips, all of which are very tasty and add volume and flavor to a healthy salad without costly calories.<\/p>\n

AVOID THE UNHEALTHY CRUNCH OF CRISP TOPPINGS
\nAvoid crunchy additions such as croutons (1\/2 cup = 66 calories), fried noodles or wonton strips, and crunchy tortilla chips or shells. They add extra calories, with little to no nutritional value. Also avoid foods that are described as crispy, which really means fried.<\/p>\n

WATCH THE CHEESE
\nTry to avoid whole milk cheeses. Even cottage cheese can be a source of unhealthy fat and calories. Many supermarkets carry prepackaged, shredded low-fat cheese ready to sprinkle right on your salad.
\nCrumbled blue cheese is 100 calories per ounce.
\nCrumbled goat cheese is 70 calories per ounce,
\nFeta is 80 calories per ounce.<\/p>\n

BACON AND OTHER MEAT TOPPINGS
\nWe all know that bacon is full of fat, so if you must have it, try cooking it on a paper towel in the microwave to absorb the fat and save some calories. Bacon and ham both have 50 calories per slice.<\/p>\n

TACO SALADS
\nWith a deep-fried tortilla shell, guacamole, cheese, meat, and sour cream as add-ons, taco salads can be one of the least healthy options on the menu. The taco salad at Taco Bell outweighs most of the other menu options, with 850 calories and 52 grams of fat!<\/p>\n

EAT BEANS AND LENTILS
\nA cup of kidney beans has just 225 calories and is loaded with protein (15g), and fiber (11g). Lentils have a similar profile with even more protein (18g) and fiber( 16g). These, and chickpeas all make good choices for a healthy salad.<\/p>\n

AVOCADO
\nI wouldn’t worry about avocados, they\u2019re nutrient-dense and packed with antioxidants, vitamins B6, C and E, as well as folate and 60 percent more potassium per ounce than bananas. They\u2019re also a great source of monounsaturated fat, which studies have shown reduces serum cholesterol levels when used in place of saturated fats.<\/p>\n

DRIED FRUITS
\nThe problem with dried fruit is that when the water is removed the fruit becomes less filling but still has the same number of calories. Dried fruit just becomes sweeter, more concentrated and easier to over-consume. Plus, many producers of dried fruit add sugar, thus increasing its already dense calorie levels. In fact, ounce-for-ounce, all types of dried fruit are much higher in calories than their fresh equivalents because of the water that\u2019s lost and the concentration of sugar that\u2019s created during the drying process. Take a look at raisins as compared to grapes: One cup of fresh grapes has 62 calories and 0.8g fiber. One (1.5-ounce) box of raisins has 129 calories and 1.6g fiber. So go light on the Craisins (dried cranberries with sugar) and raisins, and look to fresh fruit as options for a healthy salad.<\/p>\n

POTATO, TUNA AND EGG SALADS
\nWatch out for pre-made salads such as pasta salad, potato salad, tuna salad, egg salad and coleslaw, which often contain mayonnaise. One cup can contain close to 30 grams of fat. Try for \u201csalads\u201d made with low-fat mayo, mustard and\/or vinaigrette.<\/p>\n

TRY DIFFERENT GREENS Make your salad more exciting by switching from iceberg lettuce to a combination of healthy salad greens. Not only will you be improving the color and texture of the salad, but you will also be increasing its nutritional value. Adding romaine lettuce, spinach, herbal greens, arugula, radicchio, or cabbage provides additional beta-carotene, potassium and vitamin K. You can also try cherry tomatoes and baby carrots, which are nutritious additions that require little preparation. Speaking of which, if putting all these ingredients together yourself seems like too much work, you can buy pre-packaged mixed greens and bags of veggies in almost any local supermarket.<\/p>","protected":false},"excerpt":{"rendered":"

I\u2019ve been traveling the last few days with my family, and we\u2019ve been hitting local salad bars whenever we can. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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treatment, and management of disease. The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_pr\/author\/charles-platkin\/"}]}},"modified_by":null,"_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/8607","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/comments?post=8607"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/8607\/revisions"}],"predecessor-version":[{"id":16330,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/8607\/revisions\/16330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media\/7083"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media?parent=8607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/categories?post=8607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/tags?post=8607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}