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
FRESH EXTRAS
1 Baby Carrot (1) Serving Size: 1-Baby Total Calories: 4
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
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:
The contents of this salad don't lend itself to a salad with items that would be considered as cholesterol and blood sugar helpers. Consider adding items such as vegetables, fruits, whole grains, beans, nuts and seeds, if it suits your taste. Food items from vegetables, fruits, beans, nuts and seeds categories may make this salad healthier and tastier.
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.
How can you have a salad that does not contain any fiber? Sadly, this salad does not contain any food items that would make it a fiber-rich salad. Had this member thrown in some black beans and sprinkled it with some thinly sliced walnuts or even artichokes then this salad would have gotten our thumbs up on the fiber front. All it would have taken this member to make this salad a fiber-rich salad is to add a reasonable portion of black beans, sprinkle it.
If you are looking to add fiber in your salad then this salad also contains items such as most vegetables, pears, mangoes, kiwi, plums, blackberries, raspberries, peaches, strawberries, apples, citrus fruits, dried fruits, nuts, seeds, dried peas, beans, lentils, whole grains, oatmeal, oat bran that may be a good source of fiber. All in all, the dietary fiber in this salad comes in at 43% of the daily recommended levels.
So, there you have it... Like this salad then go ahead and just adopt it and start adding it to your 7-day diet.
