Slimming Salads

Iceberg lettuce is one of the most common choices for the foundations of a salad, but it's not a smart one. This pale green vegetable is neither very nutritious, or filling. If you're going to have a strong foundation for your salad you're better off to choose the darker kinds of lettuce such as romaine, raddicchio, red leaf (mizuma, tango, and lolla rosa, too, for the connoisseurs). Greens like arugula (a.k.a "roquette" or "salad rocket"), spinach, kale, watercress, endive, bok choy, and bean or alfalfa sprouts will also powerhouse your plate, fill you up, and provide excellent nutrients.

If you're building your salad into a full meal, you need some low-fat protein to satiate your appetite. 

Good protein punches include:

	Protein	Fat
White chunk tuna (no dressing), ½ cup	13g	1g
Chicken breast (skinless), 4 oz.	21g	4g
Turkey breast (skinless), 4 oz.	20g	4g
Lean roast beef, 4.oz	21g	3g
Eggs: 1 average whole White only	6g 6g	5g 0
Tofu, 4 oz	9g	5g
Cottage cheese (lowfat), ½ cup	14g	2g
Yogurt (plain, non-fat), ½ cup	6g	0
Beans: Black, ½ cup Garbanzo, ½ cup Edamame (soy), ½ cup Kidney, ½ cup Red, ½ cup	10g 10g 9g 9.5g 5g	5g 4g 8g 6g 4g

Beans in particular are filling and fiber-rich. Per half cup, black beans have 10g fiber, kidney beans have 7.5g and red beans have 4.5g. Generally, as with greens, the darker the bean, the more nutrient-packed. However as the table shows, the garbanzo bean (or chick pea) is an exception with 10g of protein. It also has 8.5g of fiber.

Every construction needs spruces of color - including your salad! By coloring up your salad with some of these nutritious basics you'll also add some satisfying crunch and healthy vitamins and minerals to your meal:

• Cherry tomatoes. These are high in vitamins A & C, and are a good source of potassium and lycopene (the prostate protector).
  
  
• Mushrooms. Get your B-complex vitamins as well as potassium, zinc, phosphorus, folic acid, and antioxidants. Mushrooms also have 3g of fiber per ounce.
  
  
• Bell Peppers. If you're put off by the distinctive taste of green bell peppers, try the milder red bell peppers. They contain three times as much vitamin C as citrus fruit, and are a good source of vitamin B6 and fiber. They're also high in beta-carotene, which the body converts to vitamin A. Beta-carotene acts as an antioxidant and boosts the immune system.
  
  
• Broccoli. This flowering green is packed with vitamin C, beta-carotene, calcium, potassium, iron, and phosphorus; good anti-cancer material!
  
  
• Beets. Include these for a big boost of potassium and folic acid, and to add vitamins A & C, calcium, iron and fiber to your diet.
  
  
• Artichokes. These are an excellent source of fiber and vitamins A & C. They're dense with folic acid and minerals including potassium, magnesium, chromium, calcium, and iron.
  
  
• Cucumbers, radishes, cauliflower, celery, carrots, and onions are among other nutritious goodies to add crunch and color to your culinary creation.

Add a second story to your salad construction with some healthy fats. Combined with protein and carbohydrate, a small amount of healthy fat will turn your salad into a satisfying meal that won't leave you hungry. 

Avoid full-fat and cream-based dressings and mayo-based potato/macaroni salads, which are essentially unhealthy fat. Instead look for sunflower seeds and nuts, such as almonds and walnuts. These contribute to a satisfying meal and are excellent sources of monounsaturated fats, as well as protein, fiber and vitamins.

If your salad bar offers it, a serving size of about half an avocado is another rich source of healthy fat. And if you want to add a small amount of cheese for flavor, make sure you opt for grated favorites like Parmesan or Romano, where a little goes a long way on taste.

By now you've put together a salad that should entice any appetite - but of course at the end of the bar come those corrupting crunchies and dressings-to-kill. Don't let a heavy roof do in a healthy, calorie-controlled salad!

When it comes to salad dressings and other add-ons, follow these fundamental salad-roofing codes:

• Choose low and non-fat dressings only
• Choose fat-free croutons or none
• Choose soy bacon, not real bacon
• Avoid the following roof-cavers:

	Calories	Fat
Seasoned croutons, 10 pieces	80-200	6g-15g
Chow mein noodles, 1 cup	237	14g
Blue cheese, 1 oz.	100	8g
Shredded cheddar cheese, ½ cup	227	19g
Ranch dressing, 2 Tbsp.	148	16g
Thousand island dressing, 2 Tbsp.	118	11g

Now you're ready to put on your hard hat and start building a salad masterpiece - enjoy!