Making a Healthy Salad :: Nationwide Children's Hospital

Making a Healthy Salad

Hitting the salad bar sounds like a great idea for a high fiber, low calorie lunch, but there are calorie bombs hidden among the healthy stuff that can sabotage your daily diet plan. In this Motivation Minute, learn about which toppings to pile high and make a satisfying, delicious meal to keep you energized for your afternoon. For more great fitness and nutrition tips to keep you on track towards your fitness goals, visit www.NationwideChildrens.org/Motivation-M­inute. Support

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Video Transcript

[Music]

Speaker: Salads can be the most healthy way to lunch. It can also be the most high fat and high calorie, it's all how you make it. To start with making a healthy salad, we're going to start with our dark green lettuce, full of spinach, full of fibre. We want to fill our salad with lots of fresh vegetables like cucumber, some tomatoes. By topping our salad with lots of fresh vegetables for helping to fill us up, but not add a lot of calories. Shredded carrots, broccoli, all great ways to fill up your salad, low cup on fibre, and antioxidants. But we want to make sure we're limiting some of the high fat, high calorie toppings such as croutons, cheese, bacon bits. For our protein today, we're going to add some beans, if they have fresh fruits you can also top your salad with some fresh fruits. And we'll get some added protein by adding some turkey, little bit of egg, and just a dab of our shredded cheese.

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And last but not the least remember not to overdo the dressings. Dressing can really make a difference on your salad. Choosing a low fat or a fat free dressing can save yourself some calories, or if you're going to choose a full fat dressing, maybe deep it on the side using your fork and remember that healthy salads are great way to incorporate more fresh fruits and vegetables into your day.

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