A Salad A Day Keeps The Scales At Bay

cooking
Written By Judy Doherty, MPS, PCII

There are many reasons to eat a salad. But if you want to lose weight, having a salad every day could help you eat less calories and reach your goal.One study showed that participants who ate a low-fat salad before a meal consumed fewer calories at that meal as compared to those who did not have a salad. But take care, those who loaded their salad with high-fat cheese and dressing, actually consumed MORE?calories.The authors concluded, “Consuming a large portion of a low-energy-dense food at the start of a meal may be an effective strategy for weight management.”Another new study shows that the consumption of acetic acid, found in vinegar, may help boost satiety - the feeling of having enough to eat - on fewer calories.While more research is needed on the acetic acid study, it is a good idea to eat a salad topped with wholesome low-fat ingredients including plenty of vinegar. Unlike most processed salad dressings, vinegar is naturally low in sodium and fat-free.Best ToppingsVegetables, nuts, fruit, dried tomatoes, lemon zest and chopped hot peppers add flavor, texture and good nutrition. Vinegar, lemon juice and fat-free dressing are best for the waist-minded.Worst ToppingsCheese, high-fat dressing, croutons and bacon bits make the worst topping list because they contain a fair amount of fat and/or sodium. Use these sparingly.Time-Saving Tips• Make once, serve twice - make a large bowl of salad and serve the dressing on the side. That way you can serve it again the next day.• Make it an entree - add cooked chicken or fish to your favorite tossed salad and you have an easy and healthful entree.• Put it in a pita - and you have a salad on the run.• For easy recipes, see www.foodandhealth.com.Skinny Tossed Salad6 cups ready-to-serve romaine1/2 cup cucumber, sliced10 fresh cherry tomatoes, halved2/3 cup grated carrots1 teaspoon olive oil3 tablespoons cider vinegarBlack pepper to tastePlace all ingredients for salad in a large bowl and chill until ready to serve, up to 24 hours. When ready to serve, toss salad together with vinegar, a little oil and pepper. Serve immediately.Serves 4.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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