How to Make the Perfect Summer Salad Video

Do you drench your salad with dressing and overload it with your favorite toppings? Well, you don't have to give up all the goodies; you just have to think moderation. Fitness Nutrition Editor, Sara Wells, shows us how to make the perfect salad.
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Rhiannon: If you’re like me you probably drenched your salad with dressing and over load it with your favorite toppings. well you don’t have to give up all the goodies, you just have to think moderation. A fitness nutrition editor Sarah Wells shows us how to make the perfect salad that’s also good for you. Sarah: There are 4 rules for making a healthy salad. The first is that you want to pick colorful veggies as your base. You should feel free to load up as many as you want to and the goal is that for instance here we have yellow, red and green peppers. You don’t want your salad just to be green because different colors provide different anti oxidants and if the salad is not mostly veggies it’s really not a salad. So, feel free I means that’s really should fill you up between the fiber. So, then you want to make sure that you pick a healthy lean protein about a size of your palm it’s a good portion size. Here we have some grilled chicken but grilled salmon and tuna just not tuna salad because the mayonnaise packs on the fat. Tofu, beans whatever it is that you like. You can actually add some fruit too. Sliced grapes, sliced apples and then you want to keep only 2 fats in your salads, so if you like cheese that’s one and the dressing is the other, you can have avocado, you can have nuts, but only 2. and the last is to keep the dressing on the side. If you’re at a restaurant and it’s all poured over you have no idea how much you’re getting. So, if you have it on the side not only can you see the portion size but you’ll probably eat less just dip your fork in, dip into your salad and it’s a good way come back to calories and fat. So this salad first of all it has really heavy high fat rich dressing sitting on top which is a no-no, and it also has cheese, it has Chinese noodles on top which are fried and fat choice. and also has walnuts so you’re at way like over on the fat here and it only has some, I don’t know if you can see, It only has some tomatoes and some cucumbers and what really doesn’t have enough vegetables on it. So here we have romaine lettuce, another good choice would be spinach or any other leafy green ice berg not so good doesn’t have much nutritional ions. I’m going to put in some lettuce, those are our base and then I’m going to add 3 different colored peppers. And then some cucumbers and here we have some celeries and some mushrooms and lastly some tomatoes. So really our salad is going to be mostly vegetables. And then I’m going to add my protein, which is in this case is the chicken and again it’s roughly it will going to be about the size of my palm. so this is a good portion size right here. And just add some variety, mix things up, I’m going to put some grapes on it, and some feta cheese, that’s one of my two fats. And lastly I have a light balsamic dressing which you can leave on the side or if you want to measure out 2 table spoon, which is usually a serving then you can fell free to pour it over. So, dig in and enjoy. Rhiannon: Doesn’t that look tasty, thanks Sarah.

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