How Healthy Is Your Salad?

Growing up, you were always told to eat your greens. However, for those who think ordering a chef salad with iceberg lettuce, mountains of cheddar cheese and gobs of ranch dressing makes a healthy meal, they should have just zipped through McDonald’s and called it a day. 
A meager salad can evolve into a tasty, nutrient-rich meal with just a few smart swaps.
1. Replacing iceberg lettuce with a dark, leafy green like spinach will provide more protein and iron, which provides the foundation of a hearty salad. Plus, who really likes the white pieces of iceberg, anyway?
2. Trading buttery croutons for heart-healthy nuts, such as almonds, cashews or walnuts, cuts out the glycemic-load that stores sugar and adds flavor and crunch.
3. Switching from a high-calorie ranch dressing to a low-fat vinaigrette could potentially boost your body’s ability to burn fat with your daily dose of vinegar. Hello waist, we missed you!
4. Tossing in a lean protein such as salmon or grilled chicken breast can transform a side salad into a main course.
5. Not a meat fan? Chickpeas are a guiltless source of protein. These legumes are also low in fat and have been linked to lowering cholesterol. 
Extra: Cheese lovers are often stubborn, but substituting cheddar for the equally satisfying and creamy texture of avocado can add necessary monounsaturated fat that can reduce the risk of heart disease.