Creating a healthy salad? How to? Calories?

Salads have a well known reputation for being healthy and diet-friendly. Overdosing on salad accoutrements can turn your healthy meal into a diet disaster. Use these simple tips to keep your salad in check:

                                             • Start with a bed of greens
• Choose 1 lean protein, such as grilled chicken, egg, tofu, beans, or turkey

• Choose 1 higher fat ingredient. Cheese, avocado, nuts, dried fruit, or seeds
• Fill up on crunchy veggies. Think: carrots, celery, "cukes," and radishes
• Top with 2 tablespoons of vinaigrette                                                                                                   

               

Croutons – 100 calories (1/2 cup)
Shredded cheddar cheese – 225 calories (1/2 cup)
Feta cheese – 190 calories (1/2 cup)
Chopped Walnuts – 180 calories (1/4 cup)
Sunflower seeds – 180 calories (1/4 cup)
Granola – 115 calories (1/4 cup)
Raisins – 120 calories (1/4 cup
Olives – 40 calories (8 items)
Avocado – 150 calories (1/2 item)

Chinese noodles - 150 calories (1/2 cup) 

 Check out Women's Health Magazine's website devoted to calories/nutritional value of salads!