Healthy Salad Recipe - Total Calories 374

Healthy Salad Recipe 374 Calories
Ingredients: Romaine Lettuce, Cucumbers, Olive Oil Vinaigrette, Feta Cheese, Sunflower Seeds Created on: March 10th, 2015 by one of our members

Healthy Salad Recipe

BASE

You added 1 serving(s) of Romaine Lettuce

Romaine Lettuce (1)
Serving Size: 1-Cup
Total Calories: 8

FRESH EXTRAS

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

Olives (1)
Serving Size: 5-Olives
Total Calories: 42

Nutrition Facts

Serving Size: 1 Custom Salad

Amount Per Serving

Calories 374

Calories from Fat 287

% Daily Value*

Total Fat 31.9g

49%

Saturated Fat 6.56g

33%

Polyunsaturated Fat 11.26g

Monounsaturated Fat 7.67g

Cholesterol 25mg

Sodium 1024mg

43%

Potassium 0mg

Total Carbohydrates 16.22g

Dietary Fiber 6.1g

24%

Sugars 6.52g

Protein 10.49g

Vitamin A

59%

Vitamin C

26%

Calcium

22%

Iron

17%

*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 374-calorie salad with some cool fresh extra toppings such ascucumbers, olives.

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.