Is your Salad Making you Fat?



Okay, so on to the salad...... Let's evaluate a typical salad to see what could possibly cause weight gain.

Green Salad

2 c. romaine lettuce shredded
1 c. broccoli
1/2 c. cauliflower
1/4 c. grated carrots
1 c. alfalfa sprouts
1/2 c. white mushrooms
1 roma tomato
1/2 c. cucumber
1 slice onion
1/3 c. zucchini chopped
2 rings of red bell pepper
1/4 c. green peas

Nutritional Breakdown of our salad:
Calories..........150
Protein............11g
Fat................1.7
Fiber..............11g or 43% daily value
Omega 3............21% daily value
Vit. A............601%
Folate.............74%
B1.................36%
B2.................48%
B3.................31%
B5.................43%
B6.................51%
Vit. C............230%
Vit. E.............12%
Vit. K............261%
Calcium............14%
Iron...............20%
Magnesium..........28%
Manganese..........49%
Phosphorus.........37%
Potassium..........29%
Selenium...........13%
Zinc...............26%

WOW! That is power-packed nutrition!

In this simple, yet, large salad there are only 150 calories and yet it contains 11 grams of protein and a lot of nutrition!

I bet you are surprised to see that this salad contains 21% of your daily value of omega 3's without flax, chia or walnuts. Nearly ALL plant food contains omega 3 fatty acids, they are actually very easy to obtain on a healthy plant based diet.

Okay, so now you are wondering, why I said salad makes you fat. Well, do you eat salad plain like this? I'm willing to make the assumption that you do not, if you do, good for you.

Let's look at the villain that causes significant weight gain and sabotages your health. SALAD DRESSING!

I know, I know you get your salad dressing from Whole Foods or it is organic, well, that doesn't mean anything unfortunately.

First, lets be honest about how much dressing you use. Everyone tells me they only use 1 Tb. but when I ask if they actually MEASURE out one Tablespoon they say, no. If you aren't measuring you don't know. On average most people use 4 Tb. sometimes more but we will use a good average.

Homemade French Dressing
4 Tablespoons Dressing

Calories .............353
Protein.................0
Fat....................39.3g
Fiber...................0
Vit. A.................12%
Folate..................0%
B1......................0%
B2......................0%
B3......................0%
B5......................0%
B6......................0%
Vit. C..................0%
Vit. E.................30%
Vit. K..................0%
Calcium.................0%
Iron....................0%
Magnesium...............0%
Manganese...............0%
Phosphorus..............0%
Potassium...............0%
Selenium................0%
Zinc....................0%

Okay, so what did you just do to that beautiful, nutrient rich, low calorie salad? You added almost 400 calories, 39 grams of fat and ZERO nutrition!!

Did you know that a BIG MAC only has 29 grams of FAT?

So you just added a Big Mac and Small Fry to that salad! You may think that a Big mac is worse for your health but the reality is, your body doesn't care where those 39g of fat and 400 calories came from, it's too much and you WILL gain weight!

In fact, I made this unfortunate mistake myself when I changed to a 'healthy diet' back in 2004. I was eating salads for lunch and dinner and though I was so healthy, however, I happened to gain 10 pounds after switching from a junk food diet....how could that be?

It took me 2 years to figure out that it was all the nuts, seeds, avocado and oils I was using. When I calculated it out I was consuming double the amount of calories my body needed. Sure avocados are healthy, but not when they are eaten in excess of your calorie needs.

Oils are refined foods, just like refined white flour!!

They contain NO fiber, protein, carbohydrates, or nutrients of any kind! That equals an empty calorie refined food! Skip the oils in your salad dressing and enjoy a delicious salad with an oil free, low fat homemade salad dressing.