It sounds like a dieter's delight - a big bowl of healthy salad. However, if you don't know how to dress your green and leafy favorites, you could be in trouble. A salad can make the transformation from healthy to unhealthy quicker than you can say crouton. The foundation of the salad isn't at issue. Leafy greens, tomatoes, cucumbers, carrots, onions and other popular produce are loaded with vitamins and nutrients. When it comes to most fresh vegetables, you can consume unlimited amounts without worrying about your calorie count. Dark greens such as romaine lettuce or fresh spinach provide even more nutritional bang for your buck. Other great choices are red cabbage, peppers, beans, peas, mushrooms and beats. Lean proteins such as ham, chicken breast, hard-boiled eggs and grilled fish are filling additions to salads that should be enjoyed in moderation. If you're feeling extra daring, mix things up with fresh fruit - toss in a handful of strawberries, apples or grapes.
Now, that you've got the "haves" down, take a look at the "have nots." It's those high-calorie toppings that really do some major damage to your diet. Among the major offenders are chow mein noodles (118 calories per 1/2 cup), peanuts (50 calories per tablespoon), fried noodles (172 calories per 1/2 cup) and cottage cheese (116 calories per 1/2 cup). Croutons (90 calories per 1/2 cup) and cheese (114 calories per two tablespoons) are also killers. Of course, salad dressings are also an easy way to drown your once-healthy salad in fat and calories. The typical serving of salad dressing is two tablespoons. Two tablespoons of Caesar dressing has 155 calories and 17 grams of fat, while two tablespoons of Thousand Island has 118 calories and 11 grams of fat. A healthier solution is to opt for a fat- free ranch with 33 calories and 0 grams of fat, or even opt for a splash of extra virgin olive oil and vinegar.