Like pornography, healthy food might be tough to define but you know it when you see it. Now a simple green salad should be the picture of healthy. Right? But since healthy means different things in different contexts, defining healthy gets confusing at times.
Take the green salad I am serving tonight. The choice of greens always depends on availability so some mesclun from my local greenmarket will serve as the base. A handful on each plate, a few tomato pieces (still not seasonal I admit), some thinly sliced scallion, and for the final touch, a tablespoon or two home crafted vinaigrette made with a fine California Arbequina, some sherry vinegar, and salt. Delicious? Yes. Healthy? Of course. Who would say no?
Those rich dark greens and shades of almost purple are the colors of healthy.
Not boring or austere thanks to good oil, salt, and pristine greens. Not too much sodium. Nutrition points for dark green vegetables. Expensive, local, fresh, and natural. Organic? Now that one I am not completely sure about. The mesclun is probably organic. But tomatoes and scallions? Just not sure.
And the vinaigrette is not unprocessed. Grinding olives to olive oil is complex, but the oil is unfiltered with shades of green in the sunlight and was pressed within the last 6 months so I am am going to say “good” processed. As far as the salt and the vinegar, those two products are complex too.
Looking at the nutrition numbers, the fatty acid ratio is excellent. Well above the ratio recommended by the Healthy Eating Index. This ration is a calculation used by nutritionist nerds like me to evaluate the quality of the fat for clients who want to reduce dietary saturated fat.
My plate of salad counts for about 180 calories out of my usual dinner of 700 to 800 calories.
So far so good. Eating salads before the meal makes good nutrition sense for two reasons. First it is nutrient dense. And second, salads fill you up so you are less likely to devour the main course.
But think about this scenario. And until the FDA finalizes nutrition guidelines for restaurant menu labeling, we won’t know for sure. As an off the shelf product, my salad could not be labeled healthy. Sodium is okay, but there is too much fat and too much saturated fat. What that means is that if the restrictive labeling criteria remain intact when the restaurant regulations are finalized, it would be technically illegal for a restaurant or deli take out to label my salad healthy. That’s what I mean about healthy meaning different things in different contexts.
I am still going to give it a healthy thumbs up.
How about you?