Don’t go swimming with a full stomach – we’ve all heard that sentence. That’s why we opt for light and fresh summer salads when at a lake, pool, or eating lunch at the seaside. Plus, for summer we want to have a sexy summer body, which leads us to choose healthy foods. However, the colorful, low-calorie salad might appear as a wolf in sheep’s clothing. It often not only contains fresh vitamins, but also an extra portion of calories…
The little cubes of toasted white bread are soaked in fat. Four tablespoons of them contain approx. 200 calories!
Tip: Order your salad without croutons when at a restaurant. For home-made salads, prepare them yourself: cut whole grain bread into cubes, toss them with a teaspoon of olive oil, then bake at 200°C / 390°F for about 5 minutes.
Careful with cheeses with more than 45% fat (in dry matter), like brie, or camembert.
Tip: Opt for cheese types like mozzarella, feta, or semi-hard cheeses, and control the amount you add. 70g per portion are enough.
3. COLD CUTS
Deli meats are often added – and are sometimes even a salad’s main ingredient. Keep in mind that sausage salad doesn’t really count as a salad anymore.
Tip: Use cold cuts as a topping, but not as a main ingredient for your salads. Best choice: ham. Just like with cheese, 70g per portion is sufficient.
A piece of fresh bread to accompany your salad… sounds yummy, right? However, if it’s French bread with garlic butter, white bread with olive oil, or pizza bread with chili oil, you’ll end up with some extra calories.
Tip: Eat your salad with 2 slices of bread, or 1 bread roll – and choose whole grain, if possible.
5. NUTS & SEEDS
Pimp your salads with nuts and seeds (e.g. chia seeds). They contain protein and essential omega-3 fatty acids. But be careful, those fatty acids come with calories.
Tip: 2 tablespoons are enough to add some crunchiness.
The Italian delicacies count as vegetable sides, right? Well… they sure contain veggies, but also lots and lots of oil!
Tip: Drain the tomatoes, eggplant, or zucchini well before enjoying them.
These tasty fruits contain lots of (healthy) fats and, therefore, have a high caloric value.
Tip: Opt for olives without stuffing, and don’t add more than 5 to top your salad.