Salads are naturally low in fat, but dressings, cheese, and bacon can increase fat content. Low-fat options include leafy greens, beans, and pasta with an olive oil base dressing. Fruit salads are also customizable and low in fat. Adding nuts and avocados is okay in moderation.
Salads, at least those made with leafy greens, are inherently low in fat – it’s only with the addition of creamy dressings, cheeses or bacon that the fat content increases exponentially. There are many different ways to make low-fat salads, however, using traditional leafy greens in addition to beans, pasta, or other mixed greens. They can make an excellent, nutritious meal that is both low-fat and low-carb. Fruit salads are also low in fat, can be fully customized to your taste preferences, and can make a great breakfast or snack any time of day. The best way to prepare low-fat salads is to first understand where the fat content in salads comes from.
The dressings, used in green salads and pasta salads, are primarily responsible for the fat content. Creamy dressings are very high in fat, and one way to reduce that is to simply swap out an oil-and-vinegar base for an olive oil base. Although olive oil contains fat, it is an unsaturated fat that is beneficial to the body in moderate amounts. Bacon bits are another popular included salad, but these also spike the fat content; low-fat salads sometimes replace the “real” bacon bits with imitation soy versions, which are lower in fat. Grated cheese is another common source of fat in an otherwise healthy salad.
Some of the most basic types of low-fat salads are those made with leafy greens like spinach or romaine, with the addition of fresh greens like cucumbers, tomatoes and carrots. Fresh broccoli or cut up peppers can also make good additions. For a little bit of protein, garbanzo beans are a great choice. Some people like to add nuts and avocados to the salad as well; keep in mind that these foods are high in fat, but again they are unsaturated fats which are healthy when eaten in moderation.
Pasta or bean salads can also be a great choice for lean salads. Many people now also use whole-wheat pasta when making a pasta salad and omit the high-fat ingredients, such as sliced salami or ham. Making bean or pasta salads with a simple oil-and-vinegar dressing, as well as fresh herbs like basil or cilantro, can be a great way to make a low-fat yet extremely flavorful salad.
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