Created on: December 21st, 2014 by one of our members
Healthy Salad Recipe
BASE
Arugula Leaf (1) Serving Size: 0.5-Cup Total Calories: 3
Baby Spring Mix (1) Serving Size: 3-Cups Total Calories: 20
Romaine Lettuce (1) Serving Size: 1-Cup Total Calories: 8
Spinach (1) Serving Size: 0.5-Cup Total Calories: 24
CHEESES
Bleu Cheese Crumbled (1) Serving Size: 2-Tbsp Total Calories: 119
DRY TOPPINGS
Tortilla Strips (1) Serving Size: 2-Tbsp Total Calories: 35
DRESSINGS
Olive Oil Vinaigrette (1) Serving Size: 2-Tbsp Total Calories: 60
FRESH EXTRAS
1 Baby Carrot (1) Serving Size: 1-Baby Total Calories: 4
Nutrition Facts
Serving Size: 1 Custom Salad
Amount Per Serving
Calories273
Calories from Fat 153
% Daily Value*
Total Fat 17.03g
26%
Saturated Fat 6.55g
33%
Polyunsaturated Fat 0.49g
Monounsaturated Fat 2.64g
Cholesterol 25mg
8%
Sodium 859mg
36%
Potassium 37mg
Total Carbohydrates 17.93g
6%
Dietary Fiber 4.8g
19%
Sugars 5.09g
Protein 13.23g
Vitamin A
355%
Vitamin C
79%
Calcium
41%
Iron
20%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Total Carbohydrate
300g
300g
Dietary Fiber
25g
30g
Salad Health Check Analysis
Here is a healthy salad created by one of our members. The ingredients of this salad makes it a 273-calorie salad with some cool fresh extra toppings such as1 baby carrot.
Let's do a health check on this Healthy Salad:
Its contents such as arugula leaf, romaine lettuce, 1 baby carrot make it a salad that may help with cholesterol and blood sugar levels. Items such as cranberries are also considered antioxidant rich.
Salads are supposed to be healthy but what good is a salad if it does not contain food items that are antioxidant rich? This salad, unfortunately, does not contain items that may provide essential nutrients. If you are planning to consider this salad for your own diet then consider adding items such as artichokes, russet potatoes, apples, blueberries, blackberries, cherries, cranberries, raspberries, strawberries, plums, prunes, pecans, small red beans, red kidney beans, pinto beans, black beans, coffee, red wine, tea and more ...
We wonder if this is indeed a salad because even adding spinach or tomatoes would have made this salad pass the antioxidant test. Bottom line, this is not a healthy salad.
It’s recommended to eat a diet that is high in fiber.
Fiber-rich diet has many benefits and one of the best ways to have a fiber-rich meal is to have a salad that has items such as beans and artichoke. Fiber-rich salads can not only help you with your bowel movements but also help you lose weight properly and keep your blood and sugar levels in check.
This salad contains arugula leaf, romaine lettuce, 1 baby carrot which would give this salad a check mark on the fiber front but it’s all about how many grams of fiber you are consuming daily. If you are considering this salad for your diet or are going to create your own salad then keep the following in mind - Men should consume 40g of fiber daily and women should aim for 25g of fiber, at least.
Overall, the fiber content of this salad comes in at 19% of what’s recommended daily.
