How many of you are like me and are trying to start some healthy habits in the new year? Whether you’re trying to save money or eat better, packing a healthy lunch can help you do both! Salad is a common go-to option for people trying to eat better, but not all salads are created equal. Here is a quick guide to simplify packing salads for lunch.
- Include protein in your salad. Choose proteins like a hard-boiled egg, beans, chicken or canned tuna. The protein will help you stay full throughout the afternoon. This is a great use for leftover ingredients from dinner.
- Be careful about your dressing choice. Salad dressing can be expensive and high in fat, calories and sodium. Keep dressing portions small (approximately 1 tablespoon). One way to save money and be certain about the ingredients in your dressing is to make your own. Let our video on homemade dressing or this helpful handout be your guide!
- Choose toppings you enjoy, but avoid common pitfalls. Many restaurant salads are topped with lots of high-calorie ingredients like bacon and cheese. It is ok to eat these tasty ingredients from time to time, but they can quickly turn your healthy homemade salad into a meal that is high in fat and calories. Instead, choose lots of veggies to top your salad. In the winter, choose those that taste good all year round like carrots, peppers, celery, green onions and even defrosted, frozen peas.
- Prepare your salads ahead of time. We all know what it is like to run out of time on busy mornings. Sturdy greens like spinach hold up well for a few days in the fridge. You can also chop your veggies like peppers, carrots, celery and onions ahead of time. I avoid watery veggies like cucumbers when I am prepping salads ahead because they tend to get a bit soggy after a day or so. Also, wait to put the dressing on your salad until right before you eat it.
If you would like some more ideas about healthy salads, check out the Whole Meal Salad recipe template on our website.
Here’s to a happy and healthy new year for all of our Spend Smart. Eat Smart. readers!
Hi,
I very much enjoyed the Healthy & Homemade Meals 2014 Nutrition & Fitness Calendar. Is there any left for 2015, and can you mail one to me.
Denise A. Greene
Lamoille Family Center
Assistant, Adult & Child Nutrition Program
480 Cady’s Falls Rd.
Morrisville, VT 05680
I like salad very much. Your post let me know how to eat salad in healthy way!
Great way to add protein in the salad. I usually also love to add chick peas or avocados in to my salads.
I have to check out your homemade dressing video as well to get new ideas.