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Healthy Eating Tip: Add Fat to Salads

Look, I know that the reason most of us eat a salad is because it's fat free, but fat free is not always the best idea when it comes to eating a salad as a meal. You could find yourself scrounging for more food soon after finishing all those leafy greens. I'm not saying you should drench your salad in Ranch, but instead add a little bit of good fats like nuts, seeds or avocado. The good fat will not only add taste to your salad and keep you satisfied longer, but polyunsaturated and monounsaturated fats have been known to lower bad cholesterol (or LDL cholesterol). While you are at it try to add some protein too. Almonds have more protein per gram than walnuts. Even the lovely avocado contains some protein.


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megnmac megnmac 8 years
My everyday staple lunch is a spinach salad with chunks of turkey or chicken, avocado, sliced almonds and Newman's Own olive oil and vinegar dressing... it really is filling and lasts, and gets in the good fats.
Spectra Spectra 8 years
I eat a lot of salads and to keep me from getting TOO skinny, I add nuts and olive oil viniagrette to mine. Yummy :)
GlowingMoon GlowingMoon 8 years
I'm similar. Almost everyday, I have salad as one of my meals, so I add steamed fish or chicken and a starch to make it a balanced meal. I take a healthy fat supplement a little before the salad meal, to further balance it out.
juju4 juju4 8 years
I LOVE avocado in my salad. For me, it takes it to a whole other level. I love cheese but am trying to cut back, and I think the creamy texture of the avocado makes me feel like I am eating something naughty, and I don't even miss the cheese. plus, it is a great texture contrast to all the crunchy veggies. I am one of those people that wants the whole veggie farm on my salad. :-)
tinynerd tinynerd 8 years
Yes! I love adding some tuna mix that I make (half a can with a little less than a teaspoon of mayo, a bit of lemon juice and some red dried chili peppers and pepper to taste) and add some olives to my salad too. Hmm I love salads!
kiddylnd kiddylnd 8 years
I've always been a fan of meat and protein in my salads. I'll grill some chicken breast or add in some flank steak strips as well as my avocado (can't have a salad without my avocado). I load it with veggies as well which usually are more than the leafy greens themselves!
bigestivediscuit bigestivediscuit 8 years
i love putting a couple chunks of grilled salmon in my salad and my boyfriend always throws in some pumpkin seeds, both of which definitely help make the salad a bit more substantial without being too fattening!!!
Allie1506 Allie1506 8 years
i love adding kidney beans and black beans to my salads!! very filling!
aimeeb aimeeb 8 years
I always have some chicken in mine, no dressing but a little bit of oil. :)
LJDP LJDP 8 years
Not to mention that fat helps you absorb the iron in leafy greens!
syako syako 8 years
I actually normally just use a combo of olive oil and red wine vinegar as a dressing - tastes delicious and gets those healthy fats in there.
SweetnLow SweetnLow 8 years
Absolutely! I always add some sort of nut or grain to my salads. It gives an extra crunch and a texture that I love!
Lovely_1 Lovely_1 8 years
Mmmm I had a yummy avacodo last night! I almost forgot how good they were!
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