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Is your salad really healthy?

Some salads are loaded with fat and hidden kilojoules. Build a winning weight-loss salad with our top five list of low-kilojoule choices

Build a winning weight-loss salad with our top five list of low-kilojoule choices:

 

Leafy greens

Why? Skip nutrient-poor, boring iceberg and load up on tastier and healthier lettuces, spinach and mixed greens.

How much? The sky’s the limit.

 

Legumes

Why? Loaded with protein, fibre and nutrients, legumes like chickpeas make you feel fuller faster and stay fuller longer.

How much? About two tablespoons (165kJ).

 

Fresh vegetables

Why? They’re low in kilojoules but high in nutrition and fi bre. Go for unprocessed picks (broccoli, tomatoes, green beans, carrots) with lots of colour and diversity. Steer clear of kilojoule-laden dressed vegetable salads such as coleslaw and potato salad.

How much? Keep starchy vegetables (like corn and potatoes) to about ¼ cup (125kJ), otherwise there’s no limit.

 

Cheese

Why? To increase salad satisfaction, choose a full-fat cheese with more flavour (such as grated Parmesan, crumbled feta or blue cheese), but use it sparingly.

How much? About 1 tablespoon (105kJ).

 

Olives

Why? They’re rich in heart-healthy monounsaturated fats and flavour.

How much? A little goes a long way, so limit this kilojoule-dense pick to about 2 tablespoons sliced or 3 or 4 whole olives (125kJ).

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