"It's been dehydrated, making it nearly five times more calorie-dense than fresh fruit," Armul says.
Instead, ask for only a small dollop of guacamole or one-third of an avocado.
Just say no to guac pile-ons: "A standard ice cream scoop of guacamole, which is what many restaurants use, can add an extra 200 calories or more," warns Armul."Too much calcium from dairy foods like cheese and yogurt can interfere with the absorption of plant-based iron, so only use as much as you need to add flavor," suggests Armul. Don't overdo dairy: And it's not necessarily because of the additional calories, though you should steer clear of cheese and other high-fat choices if you're aiming to lose weight.Bring on the bell peppers: Armul explains that these popular, colorful vegetables are an excellent source of vitamin C, which improves the absorption of iron from leafy greens.In fact, according to Armul, a study recently published in the American Journal of Clinical Nutrition found that carotenoid absorption increased by up to eight times when three eggs were added to a meal. That's why it's worth adding some heart-healthy unsaturated fat like nuts, avocado or hard-boiled eggs. Don't fear fat: Veggies contain antioxidants called carotenoids that are fat-soluble, meaning they’re better absorbed when eaten with a fatty food.Emerald–hued leaves have the most vitamins and minerals, so it makes sense to choose ones like spinach, kale or collards instead of, say, iceberg lettuce. Go (dark) green: "When it comes to salad greens, the darker the leaf, the higher the nutrient content," says Armul.Related: This Mason jar taco salad is the perfect portable, healthy lunch Here's what to keep in mind the next time you're in line:
#Order healthnut salads free
FACT: Studies suggest that dark green leafy vegetables – such as spinach and kale – guard against free radicals generated by sunlight, cigarette smoke, air pollution, and infection.That's why TODAY turned to Torey Armul, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, for a little guidance on the art of crafting a healthful, tasty salad.Use a discerning eye and show off your healthy eating habits. Step 8: Read the menu carefully and ask your waiter to remove anything that seems like fat in disguise.TIP: Dip the tip of your fork into the dressing before skewering any salad to get a taste of dressing on every bite without eating a lot of calories.Step 7: Choose a light or nonfat dressing and have the server bring it on the side.If the croutons are large, use your fork or a knife to break them into smaller pieces for that extra crunch. Step 6: Limit your croutons to a spoonful.Do not be fooled into eating roasted or grilled vegetables which can be coated with oil. Step 5: Choose a salad with fresh vegetables.Step 4: Steer clear of fatty meats like ham, bacon, prosciutto, and fried proteins.TIP: If you get cheese on the side, use only one spoonful of grated cheese to top your salad.Step 3: Ask your server for the cheese on the side and for alternative low-fat cheeses like mozzarella or feta.
#Order healthnut salads full
The lean protein will help make you feel full sooner.
Eating a salad is supposed to be good for you, but in many restaurants the salads can be among the least healthy items on the menu.
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