So many behaviors are just beginning a new habit; doing it for long enough to realize the benefit and Voila! It becomes a habit. In our salad example, it becomes a really healthy habit that can support a lower weight and health.

Today I thought that I’d share one behaviors for deficit eating.

A ‘How To’ for Salads.

1. Don’t think of salads as just lettuce and tomato, although that can make a nice simple salad.
2. Think of salads as building a masterpiece.
3. Think of different colors and textures. See pictures below.
4. Be careful with the dressing – that’s where many salads become high calorie.

Need something fast? See A Quick Trouble-free Salad.

Small side salad with Bleu Cheese Dressing
Ingredients per serving

½ cup salad apples diced with the peels on
2 cups romaine lettuce broken into pieces
1 to 2 tablespoons sliced almonds (toasted in skillet)

You may also enjoy this quick recipe for Sweet Vinaigrette Dressing

Salad Ingredients Ideas

1. Greens
Romaine Lettuce
Other dark lettuces
Spinach
Spring greens

2. Starchy ingredients
Corn
Jicama
Beets
Wheat berries

3. Vegetables
Tomatoes
Pickles
Celery
Carrots
Cucumbers
Avocado – (can be used for dressing)
Olives
Red peppers
Bell peppers
Hot peppers
Sweet yellow peppers
Radishes
Chives
Red onions

4. Protein (animal protein)
Chicken
Turkey
Tuna
Fresh mozzarella cheese
Parmesan cheese
Bleu cheese crumbles
Feta cheese
Cottage cheese
Hard boiled egg

5. Fruit
Oranges
Apples
Bananas
Melons
Papaya
Mangoes
Grapes
Raisins
Strawberries
Mandarin oranges

6. Nuts, Seeds and Beans
Peanuts
Cashews
Almonds
Pistachios
Walnuts
Pine nuts
Sesame seeds
Poppy seeds
Canned beans
Hummus (can be used instead of dressing)

One way to make a main dish salad

1. Greens in dish.
2. Put on top of the greens a choice from as many of the groups as you desire.
3. Serve with low fat dressing

One technique to control salt and fat, so often in salad dressing is to put the dressing on the side of your plate and dip the tip of your fork into the dressing. That way you have a taste of the dressing with each bite. If you pour the dressing over the salad, some bites will have far more than you need.

With eye and taste appeal high, this salad fortifies you against tempting, fatty,holiday food

Many creative concoctions keep at bay any charge that salads are boring