Filling up on low-calorie fruits and vegetables, such as salad, can help you lose weight by reducing your overall caloric intake. Adding different toppings to your salad can enhance the taste and provide more nutrients. However, not all salad toppings are low in calories, so do your research before heading to the salad bar.
Fruits and Vegetables
Topping your salad with a variety of fruits or vegetables adds visual interest, flavor, nutrients and fiber. For example, top romaine lettuce with strawberries, blackberries and raspberries for a refreshing summer salad or make lettuce less boring by tossing cucumbers, tomatoes, red peppers, shredded carrots and broccoli in your salad. Sliced apples, dried cranberries, raisins, grilled zucchini, sliced beets, chickpeas, black beans, plums, peaches, celery and onions also add healthy flavor.
Lean Meat and Nuts
Lean meat and nuts add flavor and protein to your salad. Protein helps you feel full, so you won't get hungry as soon after eating. Toss a half ounce of roasted almonds, cashews or other nuts on your salad for a delicious crunch or top your salad with thin slices of grilled chicken, grilled salmon or lean cuts of beef. You also can add crunch with sesame seeds or sunflower seeds. Nuts contain some calories, so don't eat too many, but they also contain healthy fat and nutrients.
Low-Calorie Dressings
Salad dressings add flavor, but they also can pile on calories. Keep your salad low-calorie by choosing non-creamy dressings such as vinaigrette, balsamic vinegar or Italian dressing. Ask for salad dressing on the side when eating in restaurants and drizzle salad dressing sparingly. You can add fat-free flavor by drizzling your salad with lemon or lime juice, sprinkling on dried spices, grinding fresh pepper or topping with fresh salsa.
What to Avoid
Skip high-calorie salad dressings, such as creamy or mayonnaise-based options. In addition, avoid putting too much cheese on your salad; the fat and calories in cheese make salad less healthy. If you like croutons, limit yourself to a few. Don't put hard-boiled eggs on your salad if you're trying to cut calories, either. Finally, stay away from fried or fatty cuts of meat, such as fried chicken or bacon bits.
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