Salads: Are All Greens Good Greens

For those who know me - especially those who knew me before attending chiropractic school, may be surprised to read a post on anything vegetable oriented (my mom would be so proud). Don't worry, I'm not brain washed.  However, when attempting a raw diet about a year ago I have gained a great appreciation for the raw and natural foods we are blessed with. When I began to realize that bell peppers are actually sweet and tasty rather than being "yucky", my health choices have changed.  I began to be more aware of what I ate and the choices I was making.  I encourage all to do the same.  Salads have become one of my favorite meals - but I have been on both ends.  I once had the idea that a salad = healthy.  I was in the mindset that all greens are good greens, I mean, all veggies are equal right?

I remember several months ago seeing man at a salad bar at a certain pizza place.  I saw his plate and to my surprise it was completely full of lettuce, piled quite high too. In a flash, that pile of lettuce was soon drenched in ranch dressing to where I couldn't see anymore green on his plate. I was shocked, but truthfully at that point I wasn't too far off when it came to my salad choices.

Salads are a great healthy choice, but a salad is truly what we make it.  Not all salads are the same, not all veggies are equal and certainly not all greens are good greens. I just wanted to take a few minutes and share some hints and advice to make a salad a healthier choice - and hopefully make all our choices a little healthier.  Much of what I will share comes from a magazine, Nutrition Action

1. Go Deep For The Greens - The greens are the basics of a salad, and is most vital we don't go stingy.  Most prepared salads or restaurant salads are filled with romaine or iceberg lettuce.  This is a marketing decision more than a health choice.  Romaine and iceberg lettuce along with its little or no nutritional value are also very cheap to supply.  The rule to go by with lettuce is the darker the better.  Dark greens are full of nutritional value.  These are items such as spinach, chard, collard greens, broccoli or kale.  Dark green leafy vegetables should be the staple and corner stone of a healthy diet.  They vary in nutritional value, but not by much.  In general, they are filled with Vitamin A, E, and K along with Calcium, Magnesium, Iron, Folate, and the necessary Fiber which are vital to our building blocks of life.  I enjoy and prefer spinach and kale, but it is better to have a variety instead of one type if possible.
2. Add Color To Your Plate - This is a rule for all meals.  The more (naturally) colorful your plate is, generally the better.  This is where we add in the extra veggies.  This is the best part of the salad, to create it the way you want.  This is where we add in bell peppers, carrots, cucumbers, tomatoes (I know its not a true veggie), chickpeas, and any other toppings you would like to try.  Be creative and add some color
3. Add Some Fruits - I never thought of adding fruit until I got married and my wife got creative and added apples or strawberries.  This was something to get used to, but adding fresh fruit is a great addition to a healthy meal.  Other choices are mandarin oranges, berries, grapes or mangoes.  Dried fruits like raisins and cranberries are a popular choice, but should be limited
4. Add In The Protein - Protein should only by about 5-10% of our calorie intake, but a salad is a great way to add in protein.  The most popular choices are nuts, egg whites, or grilled chicken.  Limit nuts if they are high in Sodium content.  Limit grilled chicken or other meats, animal protein should only be half  of our protein intake.  There are some other options we can choose from like sprouts and edamame and even beans.
5. Cut The Cheese - Literally - cut the cheese out.  Beyond my views of dairy products, cheese is low in nutritional content and high in calories, fat, and sodium - is it worth it?
6. Hold The Croutons - Croutons and crispy wontons are not only tasty, but are also refined flour which has no nutritional value and often high in fat content
7. Reconsider Ordering A Wrap Or Panini - Wraps and paninis make creative options, but white flour only adds empty calories
8. Consider Pre-Made Salads - Just a heads up, already made salads are more often filled with high calorie, low nutritional options.  They are also higher in sodium content.  Remember, most restaurants don't have health as a priority in their food choices. It is my belief with any meal that is made at home is the healthier option than eating out
9. Cut The Dressing In Half - Please, not the dressing, anything but the dressing. It is my personal view that Ranch was made by the gods and should be eaten with everything.  I have limited myself, but the thought of limiting ranch on my salad is hard to bare.  This is one I am going to have to consciously follow.  As a general rule cutting the dressing in half is a helpful advice.  A better advice is to make better dressing choices.  I have recently discovered Balsamic Vinaigrette.  If used by this rule, vinaigrette dressings are a healthy option with a great taste

I hope you enjoyed the list.  I thought there were some great advice and reminders.  Salads are such a great option, because they are your creation.  Have fun with it and try new things.  They can be a creative healthy choice, but can also just as easily be harmful.  Just go with the Greens and top it off with the good stuff - Enjoy!