**When the right ingredients are included, a salad can be a nutritious, satisfying meal.

Follow these guidelines to make sure yours stacks up.

Start with a leafy base.

Fill your plate with 1-2 handfuls of leafy green vegetables. The darker the green, the more nutritious. Here are examples:

• Spinach
• Kale
• Arugula
• Romaine Cabbage

In the midwest Spring is an amazing time for greens because you can get locally grown fresh greens during the cooler months of Spring.

Add Color to Your Salad

Add a handful of vegetables and fruits in a variety of colors, such as:

• Bell Peppers
• Mushrooms
• Carrots
• Tomato
• Cucumber
• Onion
• Radishes
• Broccoli
• Beets
• Asparagus
• Cauliflower
• Jalapenos
• Berries
• Grapefruit
• Apple Slices

Add Your Protein

Choose a combination of 3 oz meat, ½ cup beans, 1 oz nuts, and 1 oz cheese. If choosing two sources of protein, use only a half-size portion of each. Some suggestions for protein include:

• Tuna
• Chicken
• Turkey
• Salmon
• Steak
• Walnuts
• Pecans
• Cashews
• Almonds
• Pistachios
• Edamame
• Black Beans
• Kidney Beans
• Chickpeas
• Boiled Eggs
• Cheese
• Low-Fat Cottage Cheese (½ c)

Flavor It

Avoid choosing light, low-fat and fat-free dressings as these are typically higher in carbs.

Here are some ways to add extra flavor to your salad:

• Dress it Oil-based dressings are lower in calories than creamy dressings. Make your own dressing with oil and vinegar of your choice, and add up to 2 Tbsp to your salad.

Avoid choosing light, low-fat and fat-free dressings as these are typically higher in carbs.

• Fresh Herbs or Sprouts
• Freshly squeezed lemon or lime juice

Optional: Add Extras

• Seeds – One ounce of seeds adds protein, fiber, and healthy fats.
  Ground Flaxseed Pumpkin Seeds Sunflower Seeds Hemp Seeds
• Avocado or Olives – Both are sources of healthy fats.
• Starch – Feel full longer by adding extra fiber with up to ½ cup whole grains.
  Quinoa Whole Wheat Croutons Barley

Avoid extra sugar.

This often comes from salad toppings such as:**

• Sweetened dried fruits
• Candied nuts
• Dressings with sugar added (Raspberry Vinaigrette)

Remember, the trick to eating healthy is having healthy foods in the house, and not bringing non healthy foods into the house.

At Figure Weight Loss we have been helping people just like you permenently lose weight and live healthier fun lives.

Together We Can.