Salads have gotten a bad reputation over the years as being a “dieter’s only” food, but they’re an extremely flexible meal option that you can add almost anything to!  However, a lot of commercially prepared salads have a few calorie-traps to watch out for that can add unnecessary calories, fat, and sodium.  Now that you’ve read all about the 3 Pitfalls to Avoid with Salad Dressings, and have mastered healthier dressings, here are more ways to pump up the nutrition in your typical salads.  Try these easy swaps to ensure your lunch salad is packed full of nutritious gems to fuel you throughout the day.

1. Instead of BACON, choose LEAN PROTEIN. Choosing leaner protein options like pork tenderloin or grilled chicken allows you that extra protein without adding lots of  calories, sodium or fat.  Try grilling extra pork tenderloin, chicken or salmon on the weekend to use as salad toppings for your weekday lunches!

2. Instead of ICEBERG LETTUCE, choose SPINACH or LEAFY GREENS.  While iceberg lettuce is still a vegetable, you’re missing out on an opportunity to load up on nutrients to form a base for your salad.  Spinach and romaine lettuce are high in folate, vitamin A and vitamin K, and the nutritious powerhouse kale is high in fibre and calcium, among others.  Try swapping half of your iceberg lettuce with these leafy greens to get familiar with the other options available to you.

3. Instead of FULL-FAT CHEESE, choose GRATED HARD CHEESES.  Adding full-fat cubes of cheese can take a healthy salad to a not-so-healthy salad in an instant!  Using harder cheeses like Romano, Asiago or Parmesan provide the cheese in smaller amounts packed full of the flavor you desire.  Try grating a teaspoon or two of one of these cheeses to top your salad.

4. Instead of CROUTONS, choose CHOPPED NUTS.  Commercially-prepared croutons can be baked in tons of oil and added salt, and as such are giving you hidden calories along with their crunch.  If you’re looking to add some crunch to your salads, choosing chopped nuts like almonds gives you that crunch as well as extra protein, fiber, and even healthy fats!  Keeping serving sizes in mind, try adding about a tablespoon of nuts as a healthier crunchy topper.

5. Instead of LESS VEGGIES, choose MORE VEGGIES!  Some salads can have next-to-no vegetables besides the lettuce, and this is another one of those missed opportunities to add some nutrients!  Choosing a variety of colorful vegetables to use in your salads will not only increase your satiety, but also ensure that you’re getting valuable nutrients.  Try adding some unexpected ones like sliced beets or roasted sweet potatoes to your salads, along with usual favorites like bell peppers, celery, carrots, and zucchini.

What about you?  How do you pump up the nutrition in your salads?  I’d love to hear about your tips!

By Mitzi Dulan with research assistance from Megan Skinner

Eating out can be challenging since you don’t have complete control over how your foods are prepared and what ingredients are used but you can definitely learn to make smarter choices and special requests. Next time you’re on the go and making a rush for some quick eats, keep these tips in mind:

General Tips
•Go easy on the extra additives like soy sauce, extra salt, butter, and ketchup and mayo, which are high in calories and sodium.
•Avoid fried options and side items that can add tons of extra fat and calories sabotaging any weight loss efforts.
•Don’t hesitate to ask for special requests but BE VERY NICE! Ask that your veggies be steamed instead of prepared in oil and butter.
•Choose water for your drink order instead of soda or other sugary drinks.

Sushi
•Avoid: tempura-fried rolls; too much volume of rolls- instead choose sashimi style.
•Limit: spicy rolls, which have tons of sauces added that are likely mayonnaise-based; sides such as wasabi and pickled ginger; soy sauce (ask for the low-sodium option).
•Top picks: eel roll; avocado roll; salmon or tuna nigiri; appetizers like tuna tataki, miso soup, edamame, brown rice sushi whenever available.
Sushi Take Home Tip: with sushi just don’t go overboard with too many rolls and pieces which can lead to a very large meal.

Chinese Food
•Avoid: fried rice (most restaurants will swap it for plain rice if you ask); fried entrees; egg rolls; deep-fried dishes.
•Limit: soy sauces and duck sauces; dumplings.
•Top Picks: plain noodles with vegetables and peanut sauce; wonton soup and egg drop soup; brown steamed rice; stir-fried vegetables; ahi tuna dishes, Kung Pao shrimp.

Italian and Pizza Restaurants
•Avoid: fat-laden dipping sauces; extra cheese; thick-crust pies; sugary sides like cinnamon sticks.
•Limit: high-fat meat toppings such as bacon, pepperoni and sausage (try chicken instead).
•Top Picks: thin-crust pizzas with bbq chicken or vegetable toppings such as red peppers, onions and spinach; other toppings like pineapples.

Sub Sandwich Chains (Subway, Quizno’s)
•Avoid: extra cheeses; mayonnaise-based sauces; footlong options; white breads and wraps.
•Limit: side options like chips.
•Top Picks: six-inch options; whole-grain breads; healthy meats such as roast beef, turkey, chicken and lean ham; apples, water.

Mexican Restaurants
•Avoid: refried beans; steak chalupas.
•Limit: sour creams and cheese sauces; nachos; quesadillas; large portions of rice.
•Top Picks: black beans; grilled chicken fajitas, vegetable burritos; shrimp ensaladas.