Healthy Salad Recipe - Total Calories 361

Explore this healthy salad recipe. This salad has 361 calories and includes . Have one.
Healthy Salad - 361 Calories

Healthy Salad Recipe 361 Calories

Ingredients: Spinach - 1 bunch, Brocolli, Olive Oil Vinaigrette

Created on: October 18th, 2015 by one of our members

Healthy Salad Recipe

Lettuce (1)
Serving Size: 1-Cup
Total Calories: 5

Spinach - 1 Bunch (1)
Serving Size: 1-Bunch
Total Calories: 78

Avocado (1)
Serving Size: 0.25-Avocado
Total Calories: 80

Bell Peppers (2)
Serving Size: 2-Pepper
Total Calories: 62

Brocolli (3)
Serving Size: 3-Spear
Total Calories: 33

Cucumbers (1)
Serving Size: 1-Cup
Total Calories: 14

Tomatoes (1)
Serving Size: 1-Medium
Total Calories: 4

Nutrition Facts
Serving Size: 1 Custom Salad

Amount Per Serving
Calories 361  Calories from Fat 158
% Daily Value*
Total Fat 17.53g 27%
Saturated Fat 1.74g 9%
Polyunsaturated Fat 1.94g  
Monounsaturated Fat 4.98g
Cholesterol 0mg 0%
Sodium 710mg 30%
Potassium 0mg  
Total Carbohydrates 47.02g 16%
Dietary Fiber 19.6g 78%
Sugars 20.3g  
Protein 17.06g  
Vitamin A 835%
Vitamin C 960%
Calcium 46%
Iron 63%
*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 361-calorie salad with some cool fresh extra toppings such asavocado, bell peppers, brocolli and more.

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.


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