The Skinny SaladCalories: 100 & under (depending on added toppings or dressing)Nutrition: 1 Cup of Ice Berg Lettuce
8 calories
0.5 gram protein
0.7 gram fiber
10 milligrams calcium
78 milligrams potassium
1.5 millgrams vitamin C
16 micrograms folate
13.3 micrograms of vitamin K
164 micrograms beta carotene
152 micrograms of lutein + zeaxanthin
1 Cup of Romaine Lettuce:
8 calories
0.58 gram protein
1 gram fiber
16 milligrams calcium
116 milligrams potassium
11.3 milligrams vitamin C
64 micrograms folate
48.2 micrograms vitamin K
1637 micrograms beta carotene
1087 micrograms of lutein + zeaxanthin
High fat topping meats are usually bacon, or fried breaded chicken. Highly processed cheeses also add to the fat, along with creamy dressings that are processed & high in saturated fat.Total nutrition? High in fat, low in vitamins, protein, fiber, good carbs. Keeps you full for around 1-2 hours. The Fit SaladCalories: 200-400 (depending on toppings & dressing)Nutrition: Romaine Lettuce (see above)1 Cup of Baby Spinach
13 calories
0 gram fat
0 milligram cholesterol
1 gram Carbs
1.5 gram protein
0.5 gram fiber
Vitamin A, Vitamin C, Calcium, & Iron
I’m not going to break down each of these, but Arugula, Mizuna, Escarole, Baby Beet Greens, Cress, Endive, Tatsoi, & Butterhead lettuce are all popular greens mixed into salads that are healthier with more nutrition than Ice Berg lettuce. Other vegetables that are popular to mix in are String Beans, Red Onions, Tomatoes, Cucumbers, Carrots, Avocado, Peppers, Corn, Peas, Basil, & others.Fruit has lately become another popular combination with salads, such as strawberries, mandarins, grapes, Cranberries, Blackberries, Raspberries, Pineapple, Mango, Kiwi, Pears, & more.For protein lean meats such as broiled Pork Sirloin strips, grilled or baked skinless Chicken Breast strips, Tuna, Salmon, Shrimp, Scallops, Sardines, Anchovies, (& other fish) beans, or nuts like almonds & walnuts.Healthy dressings such as Vinegar & Olive Oil that have little to no calories & have good fats add enough flavor to the salad. Other healthy toppings like whole wheat croutons, feta or blue cheese, grated Parmesan, Chevre, Gorgonzola, Sharp Cheddar or Brie.
Total nutrition? Packed with vitamins, good carbs, lean protein, fiber, healthy fats, & good Cholesterol. Keeps you full for 3-5 hours. *There are multiple combinations so the salad will never get boring, & there are flavors for everyone’s individual tastes. I personally hate Endive & Brie cheese, so instead I can try any of the many others.Which will you choose? Boring or interesting? Empty calories or Delicious filling pleasure?

The Skinny Salad
Calories: 100 & under (depending on added toppings or dressing)
Nutrition:
1 Cup of Ice Berg Lettuce

  • 8 calories
  • 0.5 gram protein
  • 0.7 gram fiber
  • 10 milligrams calcium
  • 78 milligrams potassium
  • 1.5 millgrams vitamin C
  • 16 micrograms folate
  • 13.3 micrograms of vitamin K
  • 164 micrograms beta carotene
  • 152 micrograms of lutein + zeaxanthin

1 Cup of Romaine Lettuce:

  • 8 calories
  • 0.58 gram protein
  • 1 gram fiber
  • 16 milligrams calcium
  • 116 milligrams potassium
  • 11.3 milligrams vitamin C
  • 64 micrograms folate
  • 48.2 micrograms vitamin K
  • 1637 micrograms beta carotene
  • 1087 micrograms of lutein + zeaxanthin

High fat topping meats are usually bacon, or fried breaded chicken. Highly processed cheeses also add to the fat, along with creamy dressings that are processed & high in saturated fat.

Total nutrition? High in fat, low in vitamins, protein, fiber, good carbs. Keeps you full for around 1-2 hours.

The Fit Salad

Calories: 200-400 (depending on toppings & dressing)
Nutrition:
Romaine Lettuce (see above)

1 Cup of Baby Spinach

  • 13 calories
  • 0 gram fat
  • 0 milligram cholesterol
  • 1 gram Carbs
  • 1.5 gram protein
  • 0.5 gram fiber
  • Vitamin A, Vitamin C, Calcium, & Iron

I’m not going to break down each of these, but Arugula, Mizuna, Escarole, Baby Beet Greens, Cress, Endive, Tatsoi, & Butterhead lettuce are all popular greens mixed into salads that are healthier with more nutrition than Ice Berg lettuce. Other vegetables that are popular to mix in are String Beans, Red Onions, Tomatoes, Cucumbers, Carrots, Avocado, Peppers, Corn, Peas, Basil, & others.

Fruit has lately become another popular combination with salads, such as strawberries, mandarins, grapes, Cranberries, Blackberries, Raspberries, Pineapple, Mango, Kiwi, Pears, & more.

For protein lean meats such as broiled Pork Sirloin strips, grilled or baked skinless Chicken Breast strips, Tuna, Salmon, Shrimp, Scallops, Sardines, Anchovies, (& other fish) beans, or nuts like almonds & walnuts.

Healthy dressings such as Vinegar & Olive Oil that have little to no calories & have good fats add enough flavor to the salad. Other healthy toppings like whole wheat croutons, feta or blue cheese, grated Parmesan, Chevre, Gorgonzola, Sharp Cheddar or Brie.

Total nutrition? Packed with vitamins, good carbs, lean protein, fiber, healthy fats, & good Cholesterol. Keeps you full for 3-5 hours.
*There are multiple combinations so the salad will never get boring, & there are flavors for everyone’s individual tastes. I personally hate Endive & Brie cheese, so instead I can try any of the many others.


Which will you choose? Boring or interesting? Empty calories or Delicious filling pleasure?


  1. lesstalkmorerun posted this

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