QUICK AND EASY SALAD FAVORITES
Salads can be nutritious, low in calories, fat, cholesterol and sodium — depending on what you add.
One tablespoon of Creamy Ranch dressing can have more calories and fat than the salad itself. Something to keep in mind if you're attempting to lose weight.
The food in itself is not the problem; it's the additional flavoring we add or our cooking techniques and habits. Fried versus baked, broiled, boiled or BBQ'd. With or without sour cream, salt, butter, cheese... all the “ good ” stuff we add to spice up our foods is what is making America fat.
A nice, cold, lettuce salad is so refreshing; especially on a hot summer day, and can also contain a lot of fiber.
Did you know that the digestive system takes longer to break down raw vegetables than it does meat? It takes energy to digest food, and the longer it takes to digest, the more energy you're using. And the more energy you use, the more calories you burn.
We live in a fast food society, so I've listed a few facts for you to consider into your daily food intake. Next time you pass a FastFood joint, you'll have a better idea of what you're eating.
As always, all fat, sodium and calorie information is approximate -- but very close!
McDonald's
1 Quarter-Pounder with Cheese, Large Fries, 16 oz. Soda |
| This meal contains: |
Recommended Daily Intake: |
| 1,166 calories |
2,000 - 2,700 calories |
| 51 grams Fat |
No more than 50-80 grams |
| 95 mg Cholesterol |
No more than 300 mg |
| 1,450 mg Sodium |
No more than 1,100 - 3,300 mg |
Domino's Pizza
4 slices of Sausage and Mushroom Pizza, 16 oz. Soda |
| This meal contains: |
Recommended Daily Intake: |
| 1,000 calories |
2,000 - 2,700 calories |
| 28 grams Fat |
No more than 50-80 grams |
| 62 mg Cholesterol |
No more than 300 mg |
| 2,302 mg Sodium |
No more than 1,100 - 3,300 mg |
KFC Fried Chicken
2 Pieces Chicken (Wing and Breast), Buttermilk Biscuit,
Mashed Potatoes and Gravy, Corn-on-the-Cob, 16 oz. Soda |
| This meal contains: |
Recommended Daily Intake: |
| 1,232 Calories |
2,000 - 2,700 calories |
| 57 grams Fat |
No more than 50-80 grams |
| 157 mg Cholesterol |
No more than 300 mg |
| 2,276 mg Sodium |
No more than 1,100 - 3,300 mg |
Taco Bell
1 Taco Salad, 16 oz. Soda |
| This meal contains: |
Recommended Daily Intake: |
| 1,057 Calories |
2,000 - 2,700 calories |
| 55 grams Fat |
No more than 50-80 grams |
| 80 mg Cholesterol |
No more than 300 mg |
| 1,620 mg Sodium |
No more than 1,100 - 3,300 mg |
The average lettuce salad (lettuce, tomato, onion, raddish and French Dressing) takes approximately 10 minutes to prepare. If you add tuna or salmon and a slice of toast, add another 5 minutes. Within 15-20 minutes you can have a very nutritious, low-calorie meal.
You CAN have convenience AND nutrition that costs less -- monetarily AND physically -- than a burger and fries. And in most cases, will taste just as good or better!
My philosophy has always been: If it's not broke, don't fix it. The same applies to foods. If it doesn't have to be cooked, don't cook it.
Note: Wash and rinse ALL your vegetables well! I use dish soap and/or vinegar.
Dish Soap: I place a small drop in the palm of my hand and rub the unpeeled skin of the vegetable thoroughly, then rinse the vegetable well. If I'll be eating the skin, I also soak the vegetable in vinegar and water for about 10 minutes (About 1 tsp. vinegar per quart of cold water) then rinse the vegetable again in cold water.
In today's climate, you can't be too careful! Practice Good Food techniques to keep yourself and your family healthy and safe!
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