• Salad Daze

    This “light lunch” contains more than 1000 calories! To pile your plate high without widening your waistline, try these slimming swaps.

     RED LIGHT 

    1. Crispy chicken
    (380 calories for 128 grams) “Crispy” is code for “fried.” Also beware the term “pankocrusted”; it’s just a fancy way of saying the chicken has been breaded.

    2. Dried cranberries
    (92 calories for 1/4 cup) Berries are loaded with fiber, but the dried version has seven times more calories than the same amount of fresh fruit.

    3. Wholewheat croutons
    ( 80 calories for 8 ) Wholewheat equals healthy, right? Not when it’s been brushed with butter before being toasted.

    4. Blue cheese
    (100 calories per oz) Stilton, Roquefort, and Gorgonzola are good sources of calcium and protein, but they’re also high in calories—not to mention saturated fat.

     YELLOW LIGHT 

    1. Vinaigrette
    (260 calories for 1/4 cup) A ladleful packs almost as many calories as a cup of spaghetti topped with marinara sauce!

    2. Walnuts
    (185 calories for 14) It’s true that the 18 grams of fat in these is the heart-healthy kind, but you have to take calories into account too.

     GREEN LIGHT 

    1. With all the hunger-sating protein but about 250 fewer calories, a grilled chicken breast is a much better bet.

    2. Crumble two saltines over your salad for 25-calorie crunch. Another onthe-lighter-side topping with satisfying snap: Water chestnuts.

    3. For a hint of sweetness, choose mandarin oranges, strawberries, or grapes to trim about 60 calories.

    4. Feta contains 25 fewer calories and 2 fewer grams of fat, while goat cheese bumps your calorie savings to 50.

    5. Serve this up with a teaspoon, or make your own dressing by drizzling on a little olive oil and as much red wine vinegar as you’d like.

    6. This is one add-on that’s not offlimits. Just sprinkle ’em on in moderation—and make sure they’re the only nut or seed in your salad.

     

      *For the full article please refer to Shape December 2011 Issue

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