Monmouth County's Ask the Doctor Spring Issue March/April 2018

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Making a Salad That is Low Calorie and Fills You Up By Gabriella Mancuso

Salads are the obvious choice for someone searching for a healthy meal. They include all the elements a healthy meal should. However, low calories salads have been proven to be the better choice. Low calorie salads have everything your body wants and needs plus they fill you up. Eating a salad low in calories compared to eating a salad high in calories has many more than just one perk. Besides the obvious “less calorie” notion, they also offer many fibers, they keep you filled up for a long time and come in different styles. Every low calorie salad consist of lettuce, vegetables and dressing. For example: Greek Salad: cucumber, tomato, red onion, bell pepper, kalamata olives, feta cheese, romaine lettuce, olive oil, red wine vinegar Tuna and Spinach Salad: mayo, pepper, tuna, red onion, celery, spinach, tomato, Apple and Cheddar Spinach Salad: mustard, sour cream, green onions, pepper, tabasco sauce, spinach, apples, almonds, cheddar cheese, romaine lettuce Chicken Salad:

oil mayo, parmesan cheese, lemon, anchovy paste, garlic, worcestershire sauce, black pepper, romaine lettuce, boneless skinned chicken breasts, croutons

romaine lettuce Rice and Beans: brown rice, olive oil, white vinegar, pepper, pinto beans, green onions, romaine lettuce

These are just some examples of low calorie salads that you can make any day. Even though all are different they have one very important characteristic in common, they are healthy! No matter what you put in your salad just make sure it is not only tasty but nutritious. You can add your favorite vegetables and fruits to make a salad exactly to your liking. The most important thing is that you don’t dread being healthy, but you actually enjoy it.

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