Simple Steps to a Healthier Salad

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Salad Fixings to Use Sparingly

Grated Cheddar cheese: One ounce (about 4 tablespoons) provides almost one fifth of your daily calcium requirement and nearly as much protein as a hard-boiled egg. But it also has 114 calories and 9 g of fat, so think of it as a garnish, not a main ingredient.

Chinese noodles: Four tablespoons have 75 calories and 4 g of fat. Get your crunch with croutons instead.

Hard-boiled eggs: A great source of protein (7 g, in the whites) and low in calories (80 calories). Still, one yolk harbors 6 g of fat, so consider leaving the yellow stuff behind.

Deli-style coleslaw: Unless you know it's made with low-fat dressing, don't dig in -- 1/2 cup has 175 calories and a belt-busting 16 g of fat.

Bacon bits: If you must have some, sprinkle lightly: Two tablespoons have 50 calories and 2 g of fat.

Raisins: One quarter cup gives you nearly 10 percent of your daily potassium requirement, along with 1 g of protein and 2 g of fiber. But they're high in calories -- 130 in 4 tablespoons -- and can be as cavity-causing as candy.

Roasted red peppers in oil: Skip them if you can: Two tablespoons have 20 calories-10 of which are from fat-and 125 mg of sodium.

Sunflower seeds: A good source of minerals that are important for strong bones: calcium, magnesium, phosphorous and vitamin D. Sunflower seeds are high in calories-83 in just 2 tablespoons.

Potato salad: One half cup has 20 percent of the RDA of vitamin C, as well as 11 g of fat-if you can resist, take a pass.

Continued on page 4:  The Salad Weigh-in

 

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