KEEP YOUR SALADS HEALTHY!

Salads are the perfect summer meal because you don't have to turn on a hot stove or oven to prepare them. But no matter what time of year it is, eating lots of salads is a great way to increase your vegetable consumption and satisfy your hunger with very few calories.

However, choosing the wrong salad fixings or dressing can turn a healthy, low-calorie meal into a 1,000+ calorie disaster. To avoid such disasters, follow these tips:

AT HOME:
1. Instead of pouring oil onto your salad, use an olive oil spray to very lightly coat the lettuce before adding vinegar & spices.

2. Make your own salad dressings because store-bought dressings (even low-calorie versions) usually contain lots of unhealthy ingredients.

3. Use mostly vegetables. Add the "treats" such as cheese, meat or nuts sparingly, just for taste.

DINING OUT:
1. Before heading out, check online for the restaurant's nutrition information. (If the restaurant's website doesn't list calories, check calorieking.com) You may be surprised to find out that some of the menu items that sound healthiest are not always low in calories. For example:

• Cheesecake Factory's Weight Management Pear & Endive Salad = 570 calories!
• Applebee's Grilled Shrimp & Spinach Salad without dressing = 610 calories!
• Quizno's Honey Mustard Chicken Salad = 850 calories!
• Cheesecake Factory's Chicken Caesar Salad = 1510 calories!
  

2. If you don't have a chance to look up calories before heading to the restaurant, ask your server for the calorie information before you order. (Chain restaurants in California now have to provide the calorie information on the menu or in a brochure. If it's not a chain, they may have the information too, but you usually need to ask for it.)

3. For tostadas or other Mexican-type salads: Avoid the fried tostada shells. Also, try using salsa instead of dressing.

4. Be picky! Most restaurants will accommodate your special requests such as: no croutons, no cheese, no bacon bits, etc.

5. Avoid salads topped with tuna salad, chicken salad or egg salad. The mayo adds too many unnecessary calories.

6. Always order your dressing on the side. You can pour 1/4 or 1/2 the usual amount of dressing onto your salad and still be satisfied. Better yet, don't pour any of the dressing! Instead, dip your fork into the dressing container before each bite. You will be amazed that your taste buds will not notice the difference and you will use only a tiny fraction of the dressing.