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Experts healthy eating nutrition Susan Bowerman

How Healthy is your Salad?


Did you know May is National Salad Month?  With winter officially behind us; the warmer temperatures typically bring an abundance of fresh vegetables and fruits, so it is the perfect time to start planning colorful, tasty and healthy meals. While a salad often seems like the right choice to keep us on track for our health goals, sometimes salads may not be as healthy as one would think.

Registered dietitian Susan Bowerman, of Herbalife Nutrition, shares three things to look for to ensure you’re only eating the healthiest of salads:

  1. Ditch the fatty proteins.

Avoid anything “crispy” or “fried” in your salad and opt for grilled chicken, shrimp or fish. Foods like sausages or fatty cold cuts should be avoided.

  1. Avoid high-fat extras.

Cheese, bacon, fried tortilla strips, crispy fried noodles, sour cream, and oily croutons are all popular salad fixings, but they can hike up the calorie and fat content of your salad higher than that of a cheeseburger! You may want to rethink them.

  1. Choose dressings wisely.

Salad dressings can be a quick way to undo the nutritional value of your healthy salad. Creamy or cheesy dressings can cost you 75 calories per tablespoon and more often than not we’re consuming far more than that on a salad, whether at home and especially at restaurants. Choosing lighter vinaigrette over creamy dressings will save you some calories. The fork-dip method is also a great way to limit the amount of dressing you consume. Just dip your fork into the dressing, take a stab at your salad, and repeat.

Related  Fat, Low-Fat Potato

 For more tips from Susan, visit www.IAMHerbalifeNutrition.com.

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Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Susan Bowerman is the director of nutrition training at Herbalife Nutrition , where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife sponsored blog, Discover Good Nutrition. She is a registered dietitian, a board certified specialist in sports dietetics and a fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.