I sure would like to think we’re not. But I listen to my colleagues talk about their own food fears and those their clients struggles with. Good foods. Bad foods. Cheat days. Calorie paranoia. And I’m very grateful that I already knew how to eat, and how to cook, before I studied nutrition.
If not, I too might be struggling, terrified of eating the wrong food, and burdened with food fears. I loved food before I became dietitian and I love food today. The difference is that today I know enough to break the rules and have confidence in my decisions. Let me share how I make a salad and how I adjust the rules to fit how I eat.
Salads are for summer. So I start with lots of healthy greens, vegetables, and legumes. Then I add a protein. And I finish with enough delicious vinaigrette dressing to make my zealous colleagues cringe and keep the folks at my table coming back for more. Fat. Salt. Acid. Works every time.
INGREDIENTS FOR 2
GOOD EXTRA VIRGIN COLD PRESSED OLIVE OIL – 60 grams or 4 1/2 tablespoons
SHERRY VINEGAR – 20 grams or 4 teaspoons
DIJON MUSTARD – to taste up to 1 teaspoon
SALT – 1.2 grams flake salt or 1/2 teaspoon (1/4 teaspoon table or most sea salt)
CANNELLONI CANNED OR HOME COOKED BEANS – 100 grams cannelloni beans or 2/3 cup
TOMATOES – 100 grams cherry tomatoes or a handful
CUCUMBER – 80 grams or 1 small
MIXED GREENS – 200 grams greens or 4 cups chopped – mesclun, endive, radicchio, red leaf, green leaf, romaine
HAAS AVOCADO – 100 grams or 1/2 whole
GRILLED CHICKEN BREAST – 170 grams or 6 ounces – other protein options are tonino, hard cooked eggs, feta cheese, salmon.
Make dressing first by mixing olive oil, vinegar, mustard, salt together in the bottom of a 2 liter salad bowl. Wash and dry greens. Wash and prep other vegetables. Cut up and add chicken pieces. Add legumes, tomatoes, greens, chicken, and avocado. Mix just before serving.
Proportions are important. My ratio of dressing to everything else is about 9 to 1. In other words, 1 ounce dressing (2 tablespoons) to 9 ounces everything else that goes into the salad. These are weight based measures. Please don’t be concerned if you’ve never used a scale. Here’s your chance to develop your eye and manage your own taste preferences. You might find you like more dressing or less dressing than I do. Practice makes perfect and the more salads you make the better you’ll get at using your eye and tasting as you go.
Nutrition Facts per serving: 560 calories, 41g fat, 19g carbohydrate, 32g protein, 470mg sodium.
And yes 41 grams of fat per serving is lots of fat and, trust me, some of my zealous colleagues are not happy because well over 50% calories in the salad come from fat. But here’s how I look at that percentages. What matters is best measured over the course of a day or even better over the course of a week. Olive oil and avocado are calorie dense; greens and vegetables are calorie un-dense. So of course most of the calories are going to come from fat.
Now let’s dig down a level and check out the ratio of unsaturated to saturated fatty acids. Most fatty acids are unsaturated from the olive oil and avocado. Those unsaturated fatty acids are what my more flexible colleagues refer to as “healthy” fats.
As for protein, my tule of thumb is about 25 grams per meal. So a serving of salad is a bit over. Note too that protein comes from mixed sources – chicken and plant.
Notice too, there’s not a lot of carbs and no refined carbohydrate. Just intact carbohydrates from the vegetables, some sugars from tomatoes, and 7 grams dietary fiber per serving. Now 7 grams may not sound like a lot, but think about that fiber like this. One serving puts 25% of the Daily Value on the plate.
Last word goes to potassium. The new label format will mandate potassium be listed as a line item. Note the sodium is 470mg per serving. Now compare that number with 1200mg potassium per serving. In other words, more than twice as much potassium as sodium. That’s a really good ratio.
Food Composition per 100 grams is only for NERDS like me: 10g fat, 4g carbohydrate, 9g protein, 77g water.