mercredi 4 mars 2015

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Make the most of salads

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Salads can be your best friend when trying to lose weight but beware of calorie-laden toppings.


Make the most of saladsA typical green salad of green leaves,
tomatoes and cucumbers is low in
calories, salt and fat and high in
nutritional value.
However, toppings such as croutons,
bacon bits, cheese, breaded chicken and
creamy dressings will turn an innocent-looking salad into a dieter’s nightmare.
The golden rule with salads: avoid fatty
toppings, always ask for the dressing
on the side and avoid mayonnaise or
cream-based dressings.
Salad dressings
Salad dressings are almost always
high in calories. A single serving (two
tablespoons) of mayonnaise is 220kcal;
a mayo-based Thousand Island dressing
is 194kcal and blue cheese dressing is
228kcal.
• Try making your own lower-fat and
lower-calorie dressings out of fruit
juices. Or make a healthier vinaigrette
with olive oil and vinegar or fresh
lemon juice.
• Take care when buying commercial
lower-fat salad dressings – while they
may be low in fat, they can often
be high in sugar. Always check the
nutrition information on the label.
• If you’re in a restaurant or cafe, ask
for the dressing to be served on the
side and add only as much as you need.
• Give a wide berth to salads such as
Caesar, Waldorf, coleslaw and some
pasta and potato salads, all of which
are generally soaked in mayonnaise.

      3 lower-calorie salad dressings

 Orange-balsamic (82kcal)
• 1 tbsp dijon mustard
• 2 tbsp balsamic vinegar
• Juice of 1 large orange
French dressing (88kcal)
• 1 clove garlic minced
• 2 tbsp red wine vinegar
• 1 tbsp dijon mustard
• 1 tbsp honey
Ranch-style dressing (51kcal)
• 1-2 cloves garlic, crushed
• 3 tbsp fat-free natural yoghurt
• Juice of 1 large lemon
• 2 tbsp red wine vinegar
   
        Lower-calorie salad toppings 

Add a burst of flavour with these
50kcal salad toppings:
•  1 tbsp toasted sunflower seeds
•  1 tbsp toasted pine nuts
•  1 tbsp toasted pumpkin seeds
•  A handful of chopped grapes
•  1 tbsp of chopped toasted
walnuts


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